Superfood list #1

27.07.2020

1 min read

Tiger nuts

The first superfood is tiger nuts. Which are not nuts. And have nothing to do with tigers - apart from the stripy exterior. They are wrinkled, marble-sized tuberous rhizomes (like little roots). You can find them dried or in a form of nut milk or nut flour. While they might not sound very attractive, their taste is reminiscent of both coconut and almond and it is said they were enjoyed by ancient Egyptians themselves.
They are super high is starch fiber that reduces sugar spikes and keeps you fuller for longer act as prebiotic, supporting the growth of good gut bacteria rich in antioxidants, which protect your body against aging and diseases like cancer and heart disease.⁣

⁣
It is recommended to germinate or roast tiger nuts before eating as it reduces their antinutrient levels, making it easier for your body to absorb and use the nutrients they contain.⁣
⁣
Vitamin component of tiger nuts per 1 oz/28 gram (% of daily value by RDA)*⁣⁣

C: 1,6 - 6,4 mg (2–8%)⁣
E: 41,7 mg (278%) ⁣
Calcium: 12 mg (1%) ⁣
Iron: 1,04 - 3,2 mg (13–40%)⁣
Magnesium: 0,14 mg (7%) ⁣
Phosphorus: 63 - 77 mg (9–11%)⁣
Zinc: 0,5 - 0,7 mg (5–7%)⁣⁣

* Recommended Dietary Allowance⁣

Moringa

Its oil can be used in foods, cosmetics, and even for machinery. The leaves are so full of vitamins and nutrients - and the plants themselves are so cheap and easy to grow - that they play a bit part in fighting malnutrition in some countries.

A plant wonder! So what makes this plant near-magical?⠀⠀

antioxidants: well-known vitamin C and beta-carotene as well as quercetin (helps to lower blood pressure) and chlorogenic acid (blood sugar regulation) ⠀
Moringa leaf extract can serve as a food preservative: it increases the shelf life of meat by reducing oxidation ⠀⠀
isothiocyanates contained in Moringa have anti-inflammatory as well as blood sugar lowering properties ⠀⠀
animal- and human-based studies have shown that Moringa may have similar cholesterol-lowering effects as flaxseeds, oats, and almonds.⠀⠀⠀⠀

On top of everything, though, this has not yet been studied in humans, based on animal studies, Moringa might also protect against arsenic toxicity. ⠀⠀
⠀⠀⠀⠀
Vitamin component of Moringa per 1 oz/28 gram (% of daily value by RDA)*⠀⠀
C: 11 mg (12%) ⠀⠀
B2: 0,13 mg (10%) ⠀⠀
B6: 0,26 mg (20%) ⠀⠀
A: 140 mcg (16%) ⠀⠀
Calcium: 300 mg (20%) ⠀⠀
Iron: 0,8 mg (10%) ⠀⠀
Magnesium: 50 mg (12%)⠀
* Recommended Dietary Allowance⁣⠀