Welcome to the Family Chiropractic & Massage blog! Here, we will discuss anything and everything that has to do with chiropractic care and wellness. We will share helpful information and hopefully answer any questions you have through our articles. We are a chiropractic clinic that began in 1997 and has since grown to locations in North Charleston, Summerville, and Moncks Corner, South Carolina. We are dedicated to providing tailored care and treatment with traditional and new techniques to help our patients reach their wellness goals. We treat a variety of conditions including neck pain, back pain, injuries, sciatica, scoliosis, and more. Besides chiropractic care, we also offer physiotherapeutic care, rehabilitative care, and massage therapy. Our licensed massage therapist offers all types of massage from deep tissue to compression massage and more. We are strong believers in natural healing! Check out our website to find out more information about the services and care we offer, and contact us today to schedule an appointment with our experienced doctors!
In our last post, we took a look at some non-dairy foods that are high in calcium. Calcium is a mineral most often associated with bones and teeth, but plays a vital role in more than just bone health. When we think of calcium, dairy products tend to come to mind first, but what does that mean for those who cannot or choose not to eat dairy? Luckily, many non-dairy foods contain calcium. If you are interested in learning more, we encourage you to check out our last post!
Today, we’ll be discussing superfoods and their benefits. A superfood refers to foods that offer maximum nutritional benefits, usually with minimal calories. We all know the importance of eating healthy, and there are many healthy foods out there to choose from. But, even among these foods, some truly stand out and can benefit your body more than others. There are no specific criteria a food must meet in order to be considered a superfood, and they are generally not a nutritionally recognized category of foods. However, some foods really earn the title! If you are interested in learning more about superfoods, their benefits, and how to incorporate them into your diet, you’re in the right place. Let’s get started.
Dark Leafy Greens
Dark leafy greens are always a favorite among healthy foods! These are an important part of a healthy diet, as they are packed with vitamins and minerals but are low in calories. Here is a list of well-known dark leafy greens:
- Collard greens
- Mustard greens
- Broccoli raab
- Bok choy
Most of these vegetables are rich in vitamins A, C, E, and K. Vitamin A is important for a variety of processes in your body, including vision and the function of the immune system. This nutrient is also important for cell division and reproduction and contains antioxidant properties. Vitamin C is needed in order for your body to form blood vessels, cartilage, muscle, and collagen in bones. It helps you absorb iron, repair body tissues, and heal wounds. Vitamin E is a powerful antioxidant that protects cells from damage by free radicals. Additionally, it is needed for proper immune function. Vitamin K plays a role in blood clotting and heart health, and is essential for bone health. Studies have shown that the vitamins and nutrients in dark leafy greens can help prevent certain chronic diseases, such as heart disease, type 2 diabetes, and certain types of cancers.
There are several ways to incorporate dark leafy greens into your diet. Perhaps the most common choice is to include them in salads for a simple but supercharged meal. However, you can get creative by using greens like spinach or arugula to create a pesto or topping for pasta, pizza, or chicken. Fresh chopped greens make great additions to soups, stews, and even omelets or smoothies!
Avocados are among the most popular superfoods, and for good reason. They are very popular in the health and wellness world because they are packed with nutrients and have a long list of benefits, all while being incredibly versatile! Avocados are rich in healthy fats, which are unsaturated fats. They are known as “healthy fats” or “good fats” because they are good for your heart, cholesterol, and overall health. This superfood is packed with nutrients that many people do not get enough of in their diet, including vitamin C and E, B6, magnesium, and folate. Vitamin B6 is an essential nutrient that plays a role in brain development, as well as keeping the nervous system and immune system healthy. Magnesium is a mineral crucial to the body’s function– It helps keep blood pressure normal and plays a role in heart health and brain function. Folate, or folic acid, is the natural form of vitamin B9. It is important for red blood cell formation and healthy cell growth and function.
One of the great things about avocados is that they can be eaten in many ways. Whether you slice it and eat it by itself sprinkled with salt and pepper, or mash it up and spread it on toast, it is a great way to give your body an extra boost of nutrition. Additionally, avocados can be used as a substitute for mayonnaise in many instances– They can be used as a “binder” ingredient in chicken, tuna, or egg salads. You can also add chunks of avocado to soups and salads, use them as a topping for burgers and sandwiches, make sauces for pasta dishes, or add them to smoothies!
Berries are among the most popular superfoods, since they are nutritional powerhouses. They are packed with flavonoids, which are natural compounds that are rich in antioxidants. Including flavonoids in your diet is a great way to ward off toxins and potentially decrease your risk of some chronic health conditions. Berries that can be considered superfoods are:
- Acai berries
- Goji berries
These nutritious fruits contain vitamins, minerals, and fiber. In fact, berries are an excellent source of fiber, including soluble fiber. This can reduce the number of calories your body absorbs from mixed meals. Studies have shown that berries can help improve your blood sugar and insulin levels, as well as help fight inflammation.
Some ways to incorporate berries into your diet are by adding them to smoothies or salads. They make a great topping for yogurt, can be used to make sauces or dressings, or can simply be enjoyed on their own!
Green tea is a lightly caffeinated beverage that is packed with antioxidants. It has been renowned for centuries for its health benefits, and is known as one of the healthiest beverages on the planet. Green tea is rich in polyphenols, which are organic compounds with health benefits such as reducing inflammation. Research has also linked green tea with a reduced risk of cancer. It has also been found to relieve digestive symptoms and headaches and promote weight loss. If you are interested in learning more about the benefits of green tea, and other types of tea, check out one of our previous blogs!
Eggs are one of the healthiest foods out there. In fact, they are among the most nutritious foods on the planet. In the past, eggs have been criticized for containing cholesterol, but studies have shown that the amount of cholesterol in eggs does not adversely affect cholesterol levels in the blood– Eggs actually raise your “good” cholesterol. Eggs are rich in two unique antioxidants: Lutein and zeaxanthin. Lutein is a carotenoid synthesized by plants that has anti-inflammatory properties. Additionally, zeaxanthin is a carotenoid related to vitamin A. Both of these antioxidants are known as macular pigments, which are found in the human eye. They are known to protect vision and eye health. Additionally, eggs contain all 9 amino acids. Amino acids are the building blocks of protein and play critical roles in the body. It is important to note that the yolk of the egg contains most of the nutrients, and that omega-3-enriched or pastured eggs are considered to be the most nutritious.
There are many dishes that can be prepared with eggs. Some of the most popular cooking methods for eggs include boiling, poaching, frying, or scrambling. If you are looking for the healthiest way to cook eggs, we recommend poached or boiled eggs, as this method keeps them low in calories. Eggs are extremely versatile and can be combined with vegetables to give your body an extra punch of vitamins and nutrients. They can be used in salads, a veggie scramble, or frittata, and can even be used as an extra topping on your avocado toast!
These are just a few of the healthy foods out there that can be considered superfoods! Incorporating these foods into your diet is great for your overall health. Keeping your body healthy is just one step toward a healthy lifestyle, and can also maximize the results of chiropractic care! We hope you found this article informative, and we encourage you to reach out to us if you have any further questions or concerns. It would be a pleasure to assist you. Here at Family Chiropractic & Massage, we offer chiropractic care as well as massage services and heat and cold therapy. We have doctors who have studied various chiropractic techniques to render care to patients with different types of conditions. As people vary, so do the techniques chosen to help each patient get well. We use evidence-based treatment methods to help patients get better faster. If you are suffering from any type of back pain, contact us today to set up an appointment so we can assess your needs and create an effective treatment plan. One of our experienced doctors would love to help get you on the right track to living a healthy, pain-free life! Thank you for reading, and we hope you’ll check back for more articles about chiropractic care and all it has to offer!