The Health Benefits of Superfoods

The purpose of this hub is to collect and assemble a list all of the foods that supposedly have super properties and list the health benefits. I will then use the internet, and the community to find scientific research that backs up the benefits with hard facts.

Check back regularly to see what health benefits are confirmed by studies, and which ones are busted as promotional buzzwords. If you have any suggestions for superfoods that need to have their benefits proven or debunked, leave a comment below.

1. Acai Berry

• consuming acai berries may boast your energy levels.
• increases body energy levels and may reduce lethargy.
• improves mental clarity and promotes sound sleep.
• helps Improves the digestive functions.
• contains antioxidants which remove toxins from the body, blood circulation increases when the are removed[1].
• may help with weight loss, and weight control
  

2. Almond Butter

• contains monounsautated fats, which help lower cholesterol and reduce heart disease^[1].
• excellent source of essential minerals that lower blood pressure^[2].
• helps control blood sugar spikes.
• contains antioxidants that help remove toxins from the body.
• studies have shown that people who eat a large number of nuts are less likely to be overweight^[3].

3. Aloe Vera Juice

• helps ease and eliminates constipation
• regulates blood sugars
• improves circulation
  
• improves blood pressure
• contains antioxidants that remove toxins from the body
  

4. Apple Cider Vinegar

• suppresses appetite and helps you gradually lose weight^[1]
• high acidic properties helps eliminate bad breath
• due to the high pH levels, it can be used to reduce body odor
• can be used to reduce and cure acne
• helps control high blood sugar levels
  

5. Apples

• controls asthma and lessens wheezing problems in children.
• a study done on mice showed that the quercetin in apples can protect brain cells.
• a Brazilian study found that women who eat 2-3 apples a day loss more weight while on a diet than women who did not eat apples.
• the pectin in applies lowers the body's need for insulin by suppling galacturonic acid.
• lowers cholesterol by reducing the bad cholesterol found in our bodies.

6. Avocados

• high levels of folate protects against strokes.
  
• contains an antioxidants(glutathinone) which helps remove toxins from the body.
• protects your eyes, contains carotenoid lutein which helps protect against macular degeneration and cataracts.
• contains the compound beta-sitosterol which has been shown in studies to lower cholesterol levels.
• studies have shown that some nutrient are absorbed into the body better when you eat avocados on a daily basis.

7. Balsamic Vinegar

• helps reduce cholesterol levels.
  
• contains an antioxidant(polyphenols) that remove toxins from the body.
• provides the body with extra energy, and boosts energy levels.
• can suppress the appetite, which used in conjunction with a diet plan can help reduce weight.
• can be used to treat wounds, is has anti-bacterial and anti-viral properties.
  

8. Bananas

• mood improver, a banana contains tryptophan which the body converts into serotonin.
• helps the digestive process along, they contain high amounts of fiber.
  
• contains fructooligosaccharide which provides energy to the good bateria in our stomachs.
• reduces blood pressure and can prevent strokes.
• the high potassium levels helps normalize the body's water balance and hear beat.

9. Barley - is promoted as a superfood because it is a very good source of fiber, selenium, phosphorus, copper and manganese.

• reduces risk of colon cancer and hemorrhoids by decreasing the amount of time it takes for food to come out the other end.
• produces energy and food for the good bacteria in the large intestine.
• reduces cholesterol by inhibiting HMG-CoA reductase with propionic acide
• binds to bile acids and eliminates them through the digestive process
• barley increases the production of bile, which breaks down cholesterol

10. Bee Pollen

• increases fertility in men and women
• helps you loss weight
  
• helps reduce reaction to allergies
• increases the hemoglobin production in the body
  
• lowers cholesterol

11. Beets

• helps with weight loss - contains a high amount of soluble and insoluble fiber
• protect against heart disease and colon cancer
• lowers cholesterol
  
• protects against birth defects - rich in the B vitamin folate, essential for normal tissue growth.

12. Bitter melon/Bitter gourd/Balsam pear

• decreases blood sugar and insulin levels^[1]
  
• studies have shown that applying bitter gourd gel, to diabetic animals improves the process of healing wounds ^[2]
• contains antioxidants which can help remove toxins^[3]

13. Blueberries

• reduces free radical damage - contains a significant of antioxidants
• cardioprotective - contains 38% more antioxidant anthocyanins than a glass of wine
• improves night vision acuity and faster adjustment to darkness
• high in soluble fiber which lowers cholesterol
• helps relieve diarrhea and constipation - contains tannins which reduce inflammation in the digestive system

14. Brown Rice

• increases body energy levels - contains 88% of the daily value manganese
• high in fiber - promotes a healthy digestive system and reduces chance of colon cancer
• lowers cholesterol - which helps reduce heart problems
• helps reduce the risk of Type 2 diabetes

15. Buckwheat Honey

• a natural way to reduce cough symptoms and sleep difficulty in children
  
• buckwheat honey is a darker colored honey and contains more antioxidants than lighter colored honeys
• contain more vitamins and minerals
• helps maintain optimal blood sugar during and exercise session
• may help improve wound healing rate

16. Carrots

• reduces heart diseases risk of heart attacks
• improves night vision - quickens eyes adjustment of vision to darkness
• regulates blood sugar and insulin levels
• promotes a healthier digestive system and reduces risk of colon cancer
• promotes lung health in smokers - help chance of developing emphysema.
  

17. Cashews

• heart healthy - contains approximately 75% of unsaturated fatty acids
• good source of copper - helps body's antioxidant defenses, blood vessels, and energy production
• contains magnesium - a vital component of of good bone health
• eating 1 ounce of cashews - lowers your risk of developing gallstones by 25%
• reduce weight gain - studies show you are less likely to be overweight if you eat cashews.
  

18. Cayenne Pepper

• provides natural pain relief - for headaches and bone pain.
• reduces blood cholesterol - which lower your risk of having a stroke.
• enhance immune system - contains pro-vitamin A which has anti-infection properties.
• weight loss - your body physically reacts to the ingestion of cayenne pepper by producing heat and oxygen consumption.
• lessen chance of stomach ulcers - kills bacteria in the stomach and promotes healthy digestion

19. Celery

• lowers blood pressure - relaxes muscles close to arteries, increases blood flow.
• natural laxative - relaxes nerves in the large intestine, helps with constipation.
  
• temperature normalizer - adjusts body's temperature according to the climate you are in.
• contains essential minerals and electrolytes - a good post workout energy replacer
• regulate body fluid - the potassium and sodium stimulate the urine process

20. Chai Tea

• powerhouse of antioxidants - binds to harmful toxics and eliminates them through the digestive system
• boosts immune system - increases the production of certain enzymes that help fight diseases
• blood thinner - helps prevent blood clots
• has cardioprotective that promote a healthy heart
• lowers blood pressure - helps relax muscles close to blood vessels

21. Cherries

• full of antioxidants comparable to the amount found in blueberries
• helps fight cancer and heart disease
• soothes arthritis, gout, and inflammation
• lessens muscle pain during a workout if consume for 7 days prior
• promotes a healthy hearth by lowering obesity
  

22. Chai Seeds

• oil from the seeds contains high amounts of Omega 3 and Omega 6
• improves body's abilities to hold water during workouts
• promotes a healthy digestive system - removes toxins from body
• easily digestible - does not have to be grown to be eaten

23. Cinnamon

• lowers blood the bad kind of cholesterol (LDL)
• regulates the blood sugar - help people with Type 2 diabetes
• anti-inflammatory - prevents unwanted clumping of blood cells
• instant pick me up - smelling cinnamon boosts your brain's activity
• reduces risk of colon cancer

24. Coconut Milk

• good for diabetics because it help regulate the body's blood sugar levels
• good for the skin - contains traces of copper which improve skin elasticity
• contains high amounts of phosphorus - helps prevent bone loss
• eases constipation - relaxes overused muscles
• contains potassium - lowers blood pressure

25. Coconut Oil

• helps you loss weight - contains helpful short and medium chained fatty acids
• improve digestion - increase nutrient absorption in the digestive system
• improves the immune system
• increases energy levels
  
• clears up skin problems like acne

26. Cod Liver Oil

• contains high amount of Vitaman A - needed for healthy skin
• healthy joints
• healthy digestive system
• healthy bones
• healthy heart

27. Cranberries

• preventative against common bladder infections
• anti-viral properties that attack the bad bacteria in your body
• prevents kidney stones from building up
• antioxidants lowers the total levels of cholesterol
• contains HDL cholesterol(the good stuff) - reduces cardiovascular disease

28. Cucumber

• lowers high blood pressure
• contains an high amount of easily digestible fiber and water
• soothes skin iterations and sun burns
  
• reduces swelling in injured joints
• improves skins complexion

29. Dates

• great source of dietary fiber both soluble and insoluble
  
• a natural source of potassium - which lowers blood pressure
• contains many different essential vitamins and minerals

30. Flaxseed

• contains Omega 3 fatty acids - protects against cancers and heart disease
• controls high blood pressure and lowers blood pressure
• high in fiber which helps lower cholesterol
• delays the growth of prostate cancer in men
• decresease the amount and severity of hot flash

31. Goji berries

• contains antioxidants that fight free radical damage
• improves health of the immune system and increase response rate
• strengthens cardiovascular system
• increase body energy levels
  
• increase stamina during workouts

32. Grape Juice

• increase nitric oxide levels which helps prevent blood clots
• protects LDL cholesterol from oxidization - bad cholesterol only become dangerous after it is oxidizes by free radicals
• may lower cholesterol
• protects against hypertension - a good thing for people with high blood pressure
• lowers risk of Alzheimer - contains resveratrol which reduces levels of amyloid-beta peptides

33. Greek Yogurt

• improves digestion activity in small and large intestine
• helps people with lactose intolerance
• promotes strong bones
• lowers blood pressure
• may help you loss weight

34. Green Tea

• inhibits amount of free radicals - which protects against coronary artery disease
• a natural blood thiner and prevents unwanted blood clots
• minimizes heart cell death after a heart attack
• lowers brain damage after a stroke
• reduces risk of hypertension

35. Hemp Hearts™/Hemp Seeds

• suppresses appetite allowing you to eat less
• increase body energy allows longer sustained periods of activity
  
• gradual weight loss
• improves digestion and regulates bowel movements
• lowers cholesterol

36. Hemp Milk

• source of balanced omega 3,6,9, that your body know exactly what to do with
• easily digestible - improves bowel movements and lessens constipation
• boosts mental capacity -- go figure
• improves the immune system
• clears up some skin problems like acne

I am just a regular girl that has noticed a lot of food products being promoted on the internet with buzzwords like rapid detox, quick weight loss, source of essential minerals.