16 super foods of the world that help you have better health

A list of 16 super foods around the world that can help make your life more nutritious and healthy.

This text is originally published in The Hufftingtonpost. I found it relevant, they also mentioned ingredients that I use all the time in the kitchen.

When I translated it into Spanish, I reinterpreted it a bit, turning it into a free version of the original.

Source: http://www.huffingtonpost.com/2013/09/22/superfoods-of-the-world_n_3924089.html

A following is a list of superfoods from different countries that could give you flavor and health to your daily meals.

1-Turmeric: It is the main ingredient of Indian curries. A single spoonful of turmeric gives you 16% of the iron you need every day. It is a good source of vitamin A and B6. It also has antioxidant and anti-inflammatory properties.

Turmeric can help prevent heart attacks in patients operated on the heart and improves the chances of success of chemotherapy treatments in patients with breast cancer.

2-Olives: Olives contain monounsaturated fats, that is, good ones, which help lower cholesterol and regulate insulin.

Olive oil, apart of delicious, it's just as healthy. It helps protect against cancer and is anti-inflammatory.

Helps prevent heart disease and improves mental health.

3-Cilantro: that this green grass helps control blood sugar and cholesterol. It also has antibacterial properties.

It helps women to relieve the pain of menstruation.

It is a good source of zinc and reduces the symptoms of the common cold.

4-Soybeans (seeds): One cup of soybeans contains 33 grams of protein and high amounts of essential amino acids. It helps to lower cholesterol and some studies indicate that it has components that could slow the growth of colon, liver and lung cancer.

5-Shiitake Fungi: These fungi, common in Japan, China and Korea are one of the best sources of vitamin D there is. They help lower cholesterol and improve the immune system. But the most wonderful thing about this food is that it has a component called Lentinan, which has anti-tumor properties, so it could improve the percentage of survival and improve the quality of life of people with cancer.

6-Tomatoes: Tomatoes are full of vitamins A and C, potassium and fiber. As if that were not enough, they also have lycopene, an antioxidant that, apart from giving the fruit its red color, prevents the growth of cancerous cells of the breast, prostate and colon. There are studies showing that it has anti-inflammatory properties and decreases the risk of brain accidents.

7-Clams: Found in a variety of Spanish dishes, including paella, clams have components that help to lower cholesterol, in addition their high level of polyunsaturated fats help to reduce heart disease. This sea shell has a very high level of iron, in 10 grams there is 78% of the iron you need daily. It also has a lot of vitamin B12.

8-Black beans: Like many other beans, these beans have a lot of fiber. In addition, these specific beans have 15 grams of protein per cup and much more antioxidants than other grains.

9-Ginger: Ginger has been used as a long-time medicine , either in the form of tea, juice or cut into pieces. This root can be used to relieve digestive problems and nausea. Some research indicates that it can be used to relieve pain caused by arthritis, joint pain and muscles. It can also help patients with asthma.This spice is a great source of iron and calcium. It has shown that it can lower blood glucose levels, which is good for diabetics. It has antibacterial properties, which have proven effective in killing bacteria associated with stomach ulcers. Cumin is consumed to treat digestive problems and is even considered an aphrodisiac.

11-Hot pepper (chilli pepper, chilli pepper): Hot pepper fights inflammation and provides natural relief To pain. Currently, its effects on arthritis and blood pressure are studied. It is decongestant and helps in weight loss.

12-Chickpea: They are a great source of protein and fiber. They have more folic acid than other grains, and are a good source of minerals such as zinc and magnesium. They are a great source of essential amino acids and vitamins including riboflavin, niacin, thiamin and folate.

13-Lentils: Another important grain, widely used in the kitchen today. It has a lot of vitamins and minerals, 16 grams of fiber and 18 proteins per cup, helps control cholesterol and blood sugar levels. They help you lose weight because it is a complete carbohydrate that keeps you satisfied for a long time.

14-Papaya: This sweet tropical fruit is full of nutrients. A small piece contains 96 grams of vitamin C, as well as vitamin A and E. This makes papaya an excellent weapon to combat the common cold. Aside, it has been shown to protect against heart disease and colon cancer. It has antioxidants that help skin care and boost the immune system.

15-Bok Choi (Chinese cabbage): This is a very popular ingredient in Chinese cuisine that can be get in different markets in western countries. It is known to be a powerful antioxidant. In addition, it seems that bok choi has anticancer properties. One cup of this vegetable is super charged with vitamin C, and has more than 100% of the recommended daily dose of vitamin A.

16-Red wine: Red wine has It has long been praised for its powerful antioxidant properties. This wonderful beverage helps protect blood vessels and reduces bad cholesterol. It is said that it helps reduce breast cancer and several studies indicate that, along with other alcoholic beverages taken in moderation, it helps to increase the so-called "good cholesterol".