While there’s nothing of the sort as a “terrible” food, there are sure food sources that are more nutritious than others. So regardless of whether you’re searching for breakfast, lunch, or fast supper formula thoughts for the mid year, this moment is as great an opportunity as at any point to zero in on your general wellbeing and health by loading your eating routine with these top summer superfoods.

#1 Spinach

Spinach (Spinacia oleracea) is a leafy green vegetable that originated in Persia.

It belongs to the amaranth family and is related to beets and quinoa. What’s more, it’s considered very healthy, as it’s loaded with nutrients and antioxidants.

Eating spinach may benefit eye health, reduce oxidative stress, help prevent cancer, and reduce blood pressure levels.

There are many ways to prepare spinach. You can buy it canned or fresh and eat it cooked or raw. It’s delicious either on its own or in other dishes.

Spinach is an excellent source of many vitamins and minerals, including (3):

  • Vitamin A. Spinach is high in carotenoids, which your body can turn into vitamin A.
  • Vitamin C. This vitamin is a powerful antioxidant that promotes skin health and immune function.
  • Vitamin K1. This vitamin is essential for blood clotting. Notably, one spinach leaf contains over half of your daily needs.
  • Folic acid. Also known as folate or vitamin B9, this compound is vital for pregnant women and essential for normal cellular function and tissue growth.
  • Iron. Spinach is an excellent source of this essential mineral. Iron helps create hemoglobin, which brings oxygen to your body’s tissues.
  • Calcium. This mineral is essential for bone health and a crucial signaling molecule for your nervous system, heart, and muscles.

Spinach also contains several other vitamins and minerals, including potassium, magnesium, and vitamins B6, B9, and E. More info here: https://www.healthline.com/nutrition/foods/spinach#vitamins-and-minerals

#2 Watermelon

Despite the popular belief that watermelon is made up of only water and sugar, it is actually a highly nutritious food, high in vitamins, minerals and antioxidants, and has far fewer calories than many people mistakenly believe.

Watermelon has become synonymous with summer and not unjustly. It is refreshing and sweet and helps us cope with the high temperatures of the environment.
Nutrients.

As far as fruits go, watermelon is one of the lowest in calories — only 46 calories per cup (154 grams). That’s lower than even low-sugar fruits such as berries.

  • Vitamin C: 21% of the Reference
    Daily Intake (RDI)
  • Vitamin A: 18% of the RDI
  • Potassium: 5% of the RDI
  • Magnesium: 4% of the RDI
  • Vitamins B1, B5 and B6: 3% of
    the RDI

Watermelon is also high in carotenoids, including beta-carotene and lycopene. Plus, it has citrulline, an important amino acid.

More about watermelon click here: https://www.info-scanner.com/2021/07/01/watermelon-you-will-not-believe-how-many-benefits-it-has/

#3 Corn

Corn is a starchy vegetable, but tastes especially sweet when it’s in season during the summer. Both the yellow and white varieties provide thiamin and folate (B-vitamins that help give you energy). To bring out the sweetness of fresh corn, add 1 teaspoon of sugar while boiling.

#4 Avocado

According to the USDA National Nutrient DatabaseTrusted Source, one serving (one-fifth of an avocado, approximately 40 grams) contains:

  • 64 calories
  • almost 6 grams of fat
  • 3.4 grams of carbohydrate
  • less than a gram of sugar
  • almost 3 grams of fiber

Avocados are a great source of vitamins C, E, K, and B-6, as well as riboflavin, niacin, folate, pantothenic acid, magnesium, and potassium. They also provide lutein, beta-carotene, and omega-3 fatty acids.

Click here for more info about avocado: https://www.medicalnewstoday.com/articles/270406#benefits

#5 Oranges

The vitamin C in oranges helps your body in lots of ways:

  • Protects your cells from damage.
  • Helps your body make collagen, a protein that heals wounds and gives you smoother skin.
  • Makes it easier to absorb iron to fight anemia.
  • Boosts your immune system, your body’s defense against germs.

Author (s): info-scanner

Watermelon: You will not believe how many benefits it has

Despite the popular belief that watermelon is made up of only water and sugar, it is actually a highly nutritious food, high in vitamins, minerals and antioxidants, and has far fewer calories than many people mistakenly believe.

Watermelon has become synonymous with summer and not unjustly. It is refreshing and sweet and helps us cope with the high temperatures of the environment.
Nutrients

At 150 grams, watermelon contains:

43 calories, 0 grams of fat, 2 grams of sodium, 11 grams of carbohydrates (including 9 grams of sugar) and 1 gram of fiber.
It also provides 17% of an adult's daily needs of vitamin A, 21% of vitamin C, 2% of iron and 1% of calcium.

Watermelon also contains thiamine, riboflavin, niacin, vitamin B-6, folic acid, pantothenic acid, magnesium, phosphorus, potassium, zinc, copper, manganese, selenium, choline, lycopene and betaine.

What are the health benefits of watermelon?

Asthma: The risk of developing asthma is lower in people who consume large amounts of certain nutrients. One of these nutrients is vitamin C, which is found in many fruits and vegetables including watermelon.

Blood pressure: Research published in the American Journal of Hypertension has shown that watermelon extract supplements lower blood pressure in obese middle-aged adults with pre-hypertension or stage-1 hypertension. It has also been shown to improve the function of arteries. Finally, a diet rich in lycopene can help protect against heart disease.

Cancer: As an excellent source of the powerful antioxidant vitamin C, as well as other antioxidants, watermelon can help fight the formation of free radicals known to cause cancer. Lycopene intake has been linked to a reduced risk of prostate cancer in several studies.

Hydration: Watermelon consists of 92% water and rich in electrolytes, while it is an ideal food to prevent dehydration.

Skin: Watermelon contains vitamin A, a nutrient required for the production of sebum (natural oil), which keeps hair hydrated. Vitamin A is also essential for the growth of all body tissues, including skin and hair. Adequate intake of vitamin C is also essential for the construction and maintenance of collagen. Watermelon also contributes to overall hydration, which is vital for healthy skin and hair.

Link: https://www.medicalnewstoday.com/articles/266886

Author(s): info-scanner