12 Amazing Superfoods You Didn't Know Were Super: Part Three

This blog has looked at 12 foods that are super, but you might never have known it. This is the final part in a three part blog. If you missed the first 8, don't worry, here are parts one and two,

9. Lima/Butter Beans

Lima beans have excellent fibre

Lima beans in the USA, and butter beans in the UK usually come in tinned form. Its safe to say that they don't catch the eye as particularly fresh, but they still pack a punch as far as nutrition goes. They contain no fat or cholesterol, They are mostly carbohydrate, with a high fibre content, 4.8g per 100g of beans. This makes them good for digestion while low in glycemic load. They offer 5g per 100g serving, and that is complete protein with all essential amino acids. This means they are filling, so you don't feel you need a lot of them. They are packing high levels of a number of vitamins and minerals. They contain 10% of both your RDA for iron and magnesium, which improves blood cell creation and maintains energy metabolism respectively. They are also full of manganese, making them good for enzyme creation and that aids digestion further. They are also good for cell growth and contain a lot of folic acid, making them good for pregnancy and developing normal digestion. If you find you are having digestive trouble, these beans can be a real hero.

10. Oats

Oats contain a host of vitamins

Oats are a staple cereal used for many things like porridge and oatcakes. They contain a mostly carbohydrate balance, with 66.3g of carbohydrates per 100g. 10.6g of this is fibre, so its good for digestive transit, and can add bulk to natural yoghurt and berry mixes. The rest is starches, as oats do not contain natural sugars in any significant amount. In 100g of oats you will find 16.9g of protein, so oats are filling as well and make an excellent breakfast choice. They are low in salt level, but high in most other things. Oats can aid with energy metabolism, haemoglobin production, healthy bones and teeth, nervous system function, tissue growth and repair, blood vessel maintenance, enzyme structure and heart and muscle function. That's a lot of benefits for such a staple cereal, but a lot can be done with them, so you can always make them taste great. You could try adding them to a post workout shake, or just drink with milk and fruit for a balanced meal replacement.

11. Almonds

Almonds have good essential fats

Almonds used to be reserved for weddings and cakes, but now they have been viewed in a new light. They are high in fat, but that fat is good quality. They contain 51g of fat per 100g. SO be careful if you're trying to cut fat down. That being said, they are high in unsaturated far, with only 4g coming from saturated fats. This means less issues for those with heart and circulation conditions. They contain 21g of protein in 100g, making them an excellent source of proteins for vegetarians and other alike. They have a good balance of sugars, fibre and starch as well. They supply excellent amounts of vitamin E, a fat soluble vitamin which is essential for vitamin A and C retention as well as the protection of red blood cells. It also includes good levels of riboflavin and niacin. They are filled with omega-6 fatty acids, which helps with hormone production, and also high levels of minerals like calcium, iron, magnesium, phosphorus and copper. This means that almonds are all round protectors of your general health. They taste great when used sparingly in Greek yoghurt or just as a snack on their own as long you you do not overdo it, bearing in mind the high fat content.

12. Pears

Pears are a good low calorie treat

Pears are a fruit often used for fruit salads and cider making. They have a good balance of calories, meaning that 100g of pear only has 58 calories in it. This means it makes a great snack for when you're looking for something to eat with low calories. They are mostly carbohydrate, as they contain no fat or protein. They have 15.5g of carbohydrate per 100g of which 10g is sugar. Do not be dismayed here, as most of this is fructose, a form of fruit sugar that doesn't require insulin for digestion, and so is more friendly for diabetics. Pears are good sources of vitamin C, with 100g or pear containing 7% of your RDA of vitamin C. This means they are filled with antioxidants, and great for your immune system. They also contain good amounts of vitamin K, which boosts blood clotting and protein synthesis.

So, in three parts, that's 12 superfoods that you didn't know where so super. Try getting them into your diet for a healthier and happier lifestyle.

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Happy Eating!