superfood cucumber, walnut, lentil

3 times superfood; walnut, cucumber and lentils

There are quite some different kinds of superfood. Probably you know how good chia and flex seeds are, as well green veggies like broccoli and spinach, and almonds and coconut oil.  But did you know that cucumbers are superfood? As well walnuts and lentils.
Honestly, it took me a while to add lentils to my diet.  I actually ate mostly rice and pasta and was still looking for a way to make them tasty. Now mainly I use them in Asian curry’s, often combined with cauliflower and sweet potatoes, both superfoods as well.

Did you know that each superfood belongs to a category? Namely proteins, fats and vitamins and minerals

Below I give some more information about one superfood from each category; Lentils, Cucumber and Walnuts. 
All easy to add to your diet, and easy to prepare.


Category proteins
There are black, brown, green, yellow and red varieties and already eaten for thousands of years.
For vegetarians and vegans, this is the best source of proteins. 

 high in fiber, Folate, Magnesium.
It is gluten free, cholesterol free, low in calories and nutrient dense and is easy to digest

Benefits of lentils:
  • Lowers risk of cardiovascular diseases & improves heart health
  • Regulates blood circulation
  • Lowers cholesterol
  • Stabilizes blood sugar
  • Lowers rate of digestion,
  • Good for weight loss as you feel more full


Category vitamins and minerals
Cucumbers are made of 95% of water and a super snack when it is hot. Also, they are rich of nutrients.

 Vitamin B, K and C, copper, potassium and manganese             

Benefits of cucumber:
  • Reduce risk of certain chronic diseases, due to Polyphenols
  • Good for the brain: due to Fisetin cucumbers helps in improving memory, protecting nerve cells and has good results with people with Alzheimer
  • Fight inflammation
  • Promotes digestion
  • Manages stress
  • Reduce hunger due to soluble fiber which take longer to digest and helps with fat loss
  • May reduce risk of breast, ovarian, uterine and prostate cancer, due to Lignans
  • Antioxidants reduces cholesterol
  • Prevents headaches
  • Re-hydrate the body
  • Controls blood pressure
  • Good for skin, hair and nails. 


Category fats
The best nut under the nuts. They are healthier than peanuts, almonds, pecans and pistachios. And have the highest amount of Antioxidants.

Nutrients: high in vitamin E, Copper, Manganese, Folate, Biotin, Molybdenum. 
Rich in plant-based omega-3 fats / omega-3 fatty acids.

Benefits of walnuts:
  • Reduce risk of heart disease
  • Supports brain health
  • Ease constipation
  • Fights breast and prostate cancer
  • Decrease risk of cardiovascular diseases
  • Reduces stress level& is a mood booster
  • Increase sperm count
  • Improves heart function
  • Improves the metabolism
  • Improves bone health
  • Improves skin
  • Reduce inflammation
  • Lowers risk diabetes
  • Lowers cholesterol levels
  • It helps regulate sleep

Walnuts are best eaten separately as a snack or, for example, in your yogurt, oatmeal, etc.

For normal daily use you can eat about 1 to 2 walnuts.  For more specific reasons eat more walnuts up 7 to 9 walnuts – 1/4 cup a day.
Although walnuts are acid food, they are very healthy. You can combine them very well, with for example cucumbers, as they are alkaline which naturalizes acids and helps digestion.

More superfood:

Some other superfoods are:  ginger, tomatoes, cauliflower, sweet potatoes, spinach, brown rise, whole eggs, almonds, coconut oil, chickpeas, broccoli and garlic.
Foods that you could implement more in your daily diet. 

Versatile and delicious food that you could include more in your daily meals and all packed with nutrients, proteins, good fats, carbohydrates, vitamins and minerals.

So….. What superfoods you can add more in your daily diet, you think?

Hi, my name is Jolinda, and I work as a holistic health practitioner.  I provide yoga and meditation classes and massage and Reiki treatments,  mindfulness training and happiness coaching,. 
With my blogs I hope to inspire you to make positive changes into your life. For more ideas and tips check out my page Jolindas inspiration.  Free trainings and videos you can find at free downloads and videos
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