{"id":525855,"date":"2024-02-08T10:29:32","date_gmt":"2024-02-08T09:29:32","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=525855"},"modified":"2025-08-07T10:14:55","modified_gmt":"2025-08-07T08:14:55","slug":"superfoods-and-their-effects-on-health-and-immunity","status":"publish","type":"post","link":"https:\/\/gymbeam.com\/blog\/superfoods-and-their-effects-on-health-and-immunity\/","title":{"rendered":"A Wide Overview of Superfoods: Which Ones Are the Best and How Can They Help You?"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.com\/blog\/superfoods-and-their-effects-on-health-and-immunity\/#What_are_superfoods\" title=\"What are superfoods?\">What are superfoods?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.com\/blog\/superfoods-and-their-effects-on-health-and-immunity\/#What_kinds_of_superfoods_are_available\" title=\"What kinds of superfoods are available?\">What kinds of superfoods are available?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.com\/blog\/superfoods-and-their-effects-on-health-and-immunity\/#Fruit\" title=\"Fruit&nbsp;\">Fruit&nbsp;<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.com\/blog\/superfoods-and-their-effects-on-health-and-immunity\/#Vegetables\" title=\"Vegetables\">Vegetables<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.com\/blog\/superfoods-and-their-effects-on-health-and-immunity\/#Green_superfoods\" title=\"Green superfoods\">Green superfoods<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.com\/blog\/superfoods-and-their-effects-on-health-and-immunity\/#Nuts\" title=\"Nuts\">Nuts<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.com\/blog\/superfoods-and-their-effects-on-health-and-immunity\/#Seeds\" title=\"Seeds\">Seeds<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.com\/blog\/superfoods-and-their-effects-on-health-and-immunity\/#Roots\" title=\"Roots\">Roots<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.com\/blog\/superfoods-and-their-effects-on-health-and-immunity\/#Mushrooms\" title=\"Mushrooms\">Mushrooms<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/gymbeam.com\/blog\/superfoods-and-their-effects-on-health-and-immunity\/#What_other_superfoods_are_out_there\" title=\"What other superfoods are out there?\">What other superfoods are out there?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/gymbeam.com\/blog\/superfoods-and-their-effects-on-health-and-immunity\/#How_can_you_add_more_superfoods_to_your_diet\" title=\"How can you add more superfoods to your diet?\">How can you add more superfoods to your diet?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/gymbeam.com\/blog\/superfoods-and-their-effects-on-health-and-immunity\/#What_should_you_remember\" title=\"What should you remember?\">What should you remember?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Probably all of you have heard the word superfood before. It is probably somewhat apparent to you that these are foods that are beneficial to your health and should be a regular part of your diet. However, this does not mean that by simply eating superfoods you&#8217;ll gain super health with a hint of immortality. You need to focus on your overall lifestyle. And it is these <strong>nutritionally packed foods<\/strong> that help propel your diet to the next level.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>In today&#8217;s article, we will discuss which superfoods are the best, what they contain and what benefits can be expected from them.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"What_are_superfoods\"><\/span>What are superfoods?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Under the term &#8220;<a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/superfoods\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>superfood<\/strong><\/a>&#8221;&nbsp;everybody has a different perspective. Some people immediately think of green algae such as spirulina, others think of avocados, and yet others think of blueberries. In general, they would all be correct. A superfood can be defined as virtually any raw food that has a&nbsp;<strong>high content of health-promoting substances<\/strong>. As a rule,<strong> these are usually vitamins, minerals or antioxidants such as polyphenols<\/strong>. As such, it is possible to consider fruits, vegetables and other foods that you have at home and normally eat, for example, in porridge or a lunch salad, as superfoods.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Well, sure, but how do you know what is a superfood and what is not? Basically, there are no regulations or legislation to determine what is a superfood and what is not. That&#8217;s why it&#8217;s a good idea to find out what foods actually contain so that you can judge for yourself the potential positive impact on your health.<mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[1]<\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>That&#8217;s why we&#8217;ve prepared a comprehensive list of some superfoods that you definitely won&#8217;t go wrong with and are worth eating regularly. But there are also&nbsp;<strong>many other nutritionally rich foods<\/strong>. That&#8217;s why it&#8217;s ideal to have a varied and as colourful a diet as possible to make the most of every meal.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/iStock-1457736383-1124x749.jpg\" alt=\"What are superfoods?\" class=\"wp-image-522874\" title=\"Co jsou to superpotraviny?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/iStock-1457736383-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/iStock-1457736383-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/iStock-1457736383.jpg 1254w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"What_kinds_of_superfoods_are_available\"><\/span>What kinds of superfoods are available?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>For better clarity, we have divided the superfoods into several subcategories, from which we have selected a few popular choices.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Fruit\"><\/span>Fruit&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Among <a href=\"https:\/\/gymbeam.com\/blog\/fruit-how-many-calories-and-what-vitamins-and-minerals-does-it-contain\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>fruit<\/strong><\/a>,&nbsp;you will find different types of superfoods that differ&nbsp;<strong>in colour, taste, form and availability<\/strong>. It is up to you whether you choose fresh fruit,&nbsp;<a href=\"https:\/\/gymbeam.com\/dried-fruit\" class=\"ek-link\">dried fruit<\/a>, frozen fruit, canned fruit or concentrated powders.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">In this section, you&#8217;ll learn more about these superfoods:<\/h3>\n\n\n\n<div class=\"wp-block-group is-nowrap is-layout-flex wp-container-core-group-is-layout-ad2f72ca wp-block-group-is-layout-flex\">\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#goji\" style=\"border-radius:0px\">Goji<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#blueberries\" style=\"border-radius:0px\">Blueberries<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#maliny\" style=\"border-radius:0px\">Raspberries<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#jahody\" style=\"border-radius:0px\">Strawberries<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#acai\" style=\"border-radius:0px\">Acai<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#other-fruits\" style=\"border-radius:0px\">Other fruits<\/a><\/div>\n<\/div>\n<\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"goji\">1. Goji<\/h3>\n\n\n\n<p><a href=\"https:\/\/gymbeam.com\/goji-wolfberry.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Goji<\/strong><\/a>&nbsp;is the dried fruit of a plant&nbsp;called<strong> <em>Lycium chinense<\/em>.<\/strong> You may also know them as <strong>wolf berries<\/strong>. These are&nbsp;<strong>small red berries<\/strong> that are interesting in their taste, nutritional profile and history. They have a tradition especially in China, where they have been used in traditional Chinese medicine for more than 2,000 years. Locals believe that they can have a positive impact on&nbsp;<a href=\"https:\/\/gymbeam.com\/blog\/the-key-to-longevity-scientists-bring-8-tips-on-how-to-live-up-to-24-years-longer\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>longevity<\/strong><\/a><strong>&nbsp;and overall well-being<\/strong>. In addition to eating them fresh, they are also often eaten when dried. Due to their many benefits, however, they are also popular in the form of juice or<a href=\"https:\/\/gymbeam.com\/bio-goji-berry-powder-purasana.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong> powder<\/strong><\/a>, which are concentrated sources of beneficial substances.<mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[3]<\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Benefits of goji&nbsp;<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>They improve immunological reactions<\/strong>, making your defences stronger and more effective.<\/li>\n\n\n\n<li>In addition, they also have an effect on<strong>&nbsp;the<\/strong> <strong>health of the eyes<\/strong>, especially the retina. In addition, they&nbsp;<strong>help to protect the lens<\/strong>&nbsp;and retina from damage.&nbsp;<\/li>\n\n\n\n<li>One study actually found that drinking goji concentrate for as little as 14 days led to&nbsp;<strong>improvements in overall well-being,<\/strong> energy<strong> levels, athletic performance, sleep quality, and gastrointestinal function.<\/strong><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[4\u20138]<\/mark><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">What beneficial substances do goji berries contain?<\/h4>\n\n\n\n<p>Goji are especially known for their high content of<strong>&nbsp;vitamin C, fibre, vitamin A and iron.&nbsp;<\/strong>Moreover, they also contain bioactive substances such as<strong>&nbsp;polysaccharides, carotenoids and phenols<\/strong>.<mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[2]&nbsp;<\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Average nutritional values of goji<\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><center>Nutritional values<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>100 g&nbsp;<\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Energy value<\/td><td class=\"has-text-align-center\" data-align=\"center\">329 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Carbohydrates&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">67.9 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Protein<\/td><td class=\"has-text-align-center\" data-align=\"center\">42.8 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Fat<\/td><td class=\"has-text-align-center\" data-align=\"center\">0 g&nbsp;<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Fibre<\/td><td class=\"has-text-align-center\" data-align=\"center\">7.1 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\">What can you prepare with goji berries and how to incorporate them into your diet?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-gluten-free-raw-donuts-with-chocolate-glaze\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">gluten-free raw doughnuts with chocolate glaze<\/a><\/li>\n\n\n\n<li>can be added to porridge, salads or as a garnish for desserts<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"blueberries\">2. Blueberries<\/h3>\n\n\n\n<p><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/lyophilized-blueberries-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Blueberries<\/strong><\/a>&nbsp;<em>(Vaccinium myrtillus)<\/em>&nbsp;are one of a select few fruits that are naturally blue in&nbsp;<strong>colour<\/strong>. This is due to their anthocyanin content, which gives them this attractive appearance. This is one of the reasons why they are so popular all over the world. They have been eaten for several thousand years. In North America, they were even called<strong>&nbsp;star fruit because<\/strong> they have a small star on the end of the berry blossom. They are popular not only for their appearance but also for their nutritional profile and taste.<mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[9]<\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Benefits of blueberries <\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Scientific studies have shown that they can have a&nbsp;<strong>positive effect on a number of cognitive functions<\/strong>. For example, they can slow their decline and<strong>&nbsp;improve memory<\/strong>. This is why they are often classified as<strong>&nbsp;<\/strong><a href=\"https:\/\/gymbeam.com\/nootropics\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>nootropics<\/strong><\/a>.&nbsp;<\/li>\n\n\n\n<li>Thanks to&nbsp;<strong>antioxidants<\/strong>&nbsp;they help reduce DNA damage, which can slow down the ageing process, while<strong> also<\/strong> acting to some extent as an aid in&nbsp;<strong>preventing the development of<\/strong> cancer or in boosting immunity and suppressing<strong> inflammation<\/strong>.&nbsp;<\/li>\n\n\n\n<li>It appears that blueberries could also positively&nbsp;influence insulin sensitivity and glucose metabolism, which could benefit diabetics.&nbsp;They also have an effect on&nbsp;<strong>heart health<\/strong>.<mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[10\u201314]<\/mark><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">What beneficial substances do blueberries contain?<\/h4>\n\n\n\n<p>Blueberries are rich in antioxidants&nbsp;<strong>such as quercetin, resveratrol and myricetin.<\/strong> However, they also contain other important substances such as&nbsp;<strong>vitamin C, E, K, B6 and manganese<\/strong>.<mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[2][15]<\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Average nutritional values of blueberries<\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><center>Nutritional values<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>100 g&nbsp;<\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Energy value<\/td><td class=\"has-text-align-center\" data-align=\"center\">59 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Carbohydrates&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">12.1 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Protein<\/td><td class=\"has-text-align-center\" data-align=\"center\">0.8 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Fat<\/td><td class=\"has-text-align-center\" data-align=\"center\">0.3 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Fibre<\/td><td class=\"has-text-align-center\" data-align=\"center\">2.4 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\">What can you prepare with blueberries and how to incorporate them into your diet?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-oat-slices-with-blueberries\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">oatmeal cake with blueberries<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-refreshing-blueberry-slice-full-of-protein\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">refreshing blueberry slices packed with protein<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-crumble-cake-with-curd-blueberries-and-raspberries\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">crumble cake with quark, blueberries and strawberries&nbsp;<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-kefir-blueberry-bundt-cake\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kefir bundt cake with blueberries<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-tiramisu-with-delicate-cream-berries\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">tiramisu with soft cream and berries<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.com\/blog\/10-recipes-for-the-most-popular-smoothie-drinks\/\" class=\"ek-link\">smoothie<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-fluffy-sponge-cake-with-fruit\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">fluffy sponge slice with fruit<\/a><\/li>\n\n\n\n<li>add to other desserts or breakfast porridge<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"740\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/boruu-1124x740.jpg\" alt=\"What beneficial substances do blueberries contain?\" class=\"wp-image-522891\" title=\"Kter\u00e9 prosp\u011b\u0161n\u00e9 l\u00e1tky bor\u016fvky obsahuj\u00ed?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/boruu-1124x740.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/boruu-400x263.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/boruu-1536x1012.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/boruu-2048x1349.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"raspberries\">3. Raspberries<\/h3>\n\n\n\n<p>The specific&nbsp;taste of&nbsp;<strong><a href=\"https:\/\/gymbeam.com\/lyophilized-raspberries-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">raspberries<\/a><\/strong>&nbsp;<em>(Rubus idaeus)<\/em>&nbsp;is simply irreplaceable. But did you know that in the Middle Ages they were also used to dye clothes? Today, you probably wouldn&#8217;t get away with that, so would prefer to use them to create tempting dishes. You may feel that there are no more than one kind of raspberry, but that&#8217;s not true. In fact,&nbsp;<strong>there are up to 200 different<\/strong> varieties that vary in size and colour. With this, you can easily experiment with them.<mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[20]<\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Benefits of raspberries <\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>They have an effect on heart health and can have&nbsp;<strong>a positive<\/strong> effect on<strong> high blood pressure<\/strong>.<\/li>\n\n\n\n<li>Thanks to polyphenols&nbsp;<strong>they<\/strong> have<strong> anti-inflammatory, antioxidant and analgesic effects<\/strong>.<\/li>\n\n\n\n<li>They can also help&nbsp;<strong>protect<\/strong><strong> the<\/strong> skin<strong> from UVB rays.&nbsp;<\/strong><\/li>\n\n\n\n<li>Thanks to antioxidants and vitamins, they can have a&nbsp;<strong>positive effect on brain function<\/strong>.<\/li>\n\n\n\n<li>To some extent, they can<strong>&nbsp;<\/strong>help prevent<strong> the<\/strong><strong> development<\/strong><strong> of<\/strong><strong> certain types of cancer<\/strong>.&nbsp;<\/li>\n\n\n\n<li>For those with diabetes&nbsp;<strong>they can help regulate glycaemia levels<\/strong>.<\/li>\n\n\n\n<li>They are used in anti-ageing.<\/li>\n\n\n\n<li>They can also help <strong>you control your weight.<\/strong><\/li>\n\n\n\n<li>They may have&nbsp;<strong>an impact on eye health<\/strong>&nbsp;&#8211; helping to prevent macular degeneration.<mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[21\u201326][235]<\/mark><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">What beneficial substances do raspberries contain?<\/h4>\n\n\n\n<p>Raspberries are known in particular for their&nbsp;<strong>vitamin C and manganese<\/strong> content. However, they also contain&nbsp;<strong>vitamin B, potassium, antioxidants such as polyphenols (resveratrol),&nbsp;<\/strong><a href=\"https:\/\/gymbeam.com\/lutein-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>lutein<\/strong><\/a><strong>,&nbsp;<\/strong><a href=\"https:\/\/gymbeam.com\/lycopene-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>lycopene<\/strong><\/a><strong>&nbsp;and zeaxanthin<\/strong>. And the popular&nbsp;<a href=\"https:\/\/gymbeam.com\/raspberry-ketones-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>raspberry ketones<\/strong><\/a> are not lacking either.<mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[2][27]<\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Average nutritional values of raspberries<\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><center>Nutritional values<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>100 g&nbsp;<\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Energy value<\/td><td class=\"has-text-align-center\" data-align=\"center\">45 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Carbohydrates&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">5.4 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Protein<\/td><td class=\"has-text-align-center\" data-align=\"center\">1.2 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Fat<\/td><td class=\"has-text-align-center\" data-align=\"center\">0.65 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Fibre<\/td><td class=\"has-text-align-center\" data-align=\"center\">6.5 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\">What can you prepare with raspberries and how to incorporate them into your diet?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-raspberry-tiramisu-in-a-glass\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">raspberry tiramisu in a glass<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-cottage-cheese-raspberry-ice-cream\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">cottage raspberry ice cream<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-sweet-couscous-with-poppy-seeds-and-raspberries\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">sweet couscous with poppy seeds and raspberries<\/a><\/li>\n\n\n\n<li><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-austrian-torn-pancake-with-raspberries\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">kaiserschmarrn (torn pancakes) with raspberries<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-fluffy-muffins-with-chocolate-and-raspberry\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">moist muffins with chocolate and raspberry flavour<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-no-bake-curd-cheesecake-with-raspberries\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">no-bake cheesecake with raspberries<\/a><\/li>\n\n\n\n<li><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-french-toast-with-quark-cream-and-raspberries\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">French toast with quark and raspberries<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.com\/blog\/fresh-chickpea-blondies-with-raspberries-and-chocolate\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">fresh chickpea blondies with raspberries and chocolate<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-baked-chocolate-donuts-with-raspberries\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">baked chocolate donuts with raspberries<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-vegan-almond-squares-with-fluffy-raspberry-cream\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">vegan almond slices with fluffy raspberry cream<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-protein-pudding-with-chia-seeds-and-raspberries\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">protein pudding with chia seeds and raspberries<\/a><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"strawberries\">4. Strawberries<\/h3>\n\n\n\n<p>Juicy <a href=\"https:\/\/gymbeam.com\/lyophilized-strawberries-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>strawberries<\/strong><\/a>&nbsp;<em>(Fragaria vesca)<\/em>&nbsp;inherently are a summer staple, as they can be incorporated into refreshing recipes.&nbsp; You may be surprised to learn that<strong>&nbsp;strawberries are in the same family and subfamily as roses<\/strong>. From a layman&#8217;s point of view, these two seemingly different plants may be linked by their captivating scent and attractive colour. But not everyone perceives them as such; there is even a phobia of strawberries, called fragariaphobia. However, neither of us has it, which is why strawberries are happily included on the menu.<mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[16]<\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Benefits of strawberries<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Strawberries can also&nbsp;<strong>reduce inflammation in obese people with osteoarthritis and improve their quality of life<\/strong>.<\/li>\n\n\n\n<li>They can&nbsp;help prevent<strong> cardiovascular disease<\/strong>.<\/li>\n\n\n\n<li>To some extent, they can help prevent&nbsp;<strong>the development of cancer<\/strong>.&nbsp;<\/li>\n\n\n\n<li>They support heart health.<\/li>\n\n\n\n<li>They have an effect on maintaining stable blood sugar levels.<mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[17\u201319]&nbsp;<\/mark><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">What beneficial substances do strawberries contain?<\/h4>\n\n\n\n<p>Strawberries are well known for their high&nbsp;<strong>vitamin C<\/strong> content. Plus, they also contain&nbsp;<strong>vitamin B9, manganese, potassium and more than 25 different beneficial anthocyanins<\/strong>.<mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[2]<\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Average nutritional values of strawberries<\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><center>Nutritional values<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>100 g&nbsp;<\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Energy value<\/td><td class=\"has-text-align-center\" data-align=\"center\">31 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Carbohydrates&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">5.68 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Protein<\/td><td class=\"has-text-align-center\" data-align=\"center\">0.64 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Fat<\/td><td class=\"has-text-align-center\" data-align=\"center\">0.22 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Fibre<\/td><td class=\"has-text-align-center\" data-align=\"center\">2 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\">What can you prepare with strawberries and how to incorporate them into your diet?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-soft-cake-with-strawberry-cream-which-has-only-91-kcal\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">moist cake with strawberry cream<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-no-bake-strawberry-mini-cheesecakes\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">no-bake cheesecake slice with strawberries<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-simple-strawberry-cake-made-of-oat-flour\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">easy-to-make strawberry cake made with oatmeal flour<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-puffy-strawberry-protein-roll-with-coconut\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">fluffy strawberry-protein roll with coconut<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-sponge-cake-with-quark-cream-and-strawberries\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">sponge cake with cream cheese and strawberries<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-homemade-strawberry-banana-ice-cream\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">homemade fruit ice cream with strawberries and bananas<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-vanilla-cupcakes-with-strawberries-and-cream\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">vanilla cupcakes with strawberries and cream<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-home-made-strawberry-jam-with-chia-seeds\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">homemade strawberry jam with chia seeds<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-no-bake-strawberry-nut-balls\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">no-bake nut balls with strawberry flavour<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-home-made-strawberry-jam-with-chia-seeds\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">homemade strawberry jam with chia seeds<\/a><\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/Navrh-bez-nazvu-2024-01-17T181126.357.png\" alt=\"What beneficial substances do strawberries contain?\" class=\"wp-image-522907\" title=\"Kter\u00e9 prosp\u011b\u0161n\u00e9 l\u00e1tky obsahuj\u00ed jahody?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/Navrh-bez-nazvu-2024-01-17T181126.357.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/Navrh-bez-nazvu-2024-01-17T181126.357-400x267.png 400w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"acai\">5. Acai<\/h3>\n\n\n\n<p><a href=\"https:\/\/gymbeam.com\/bio-acai-powder-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Acai<\/strong><\/a><em>&nbsp;(Euterpe oleracea)<\/em>&nbsp;belongs among the superfoods, which are packed&nbsp;<strong>with many nutritionally beneficial substances<\/strong>. They contain more antioxidants than blueberries. You can obtain them in their most concentrated form when you add the&nbsp;<a href=\"https:\/\/gymbeam.com\/bio-acai-powder-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>powder of this fruit<\/strong><\/a> to your meals. This delicious, blueberry-like fruit can be harder to find in some countries. They are, however, considered to be the&nbsp;<strong>fruit of longevity<\/strong>, so you should certainly not take their abilities lightly. You can enjoy them in any form.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Benefits of acai<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>It is beneficial for the brain and appears to help protect it from developing various diseases such as Alzheimer&#8217;s and Parkinson&#8217;s.<\/li>\n\n\n\n<li>It can help&nbsp;<strong>lower cholesterol levels<\/strong>.&nbsp;<\/li>\n\n\n\n<li>It can reduce the risk<strong>&nbsp;of developing colon cancer<\/strong>.&nbsp;<\/li>\n\n\n\n<li>Helps<strong>&nbsp;to stimulate immune function<\/strong>.<mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[28\u201331]<\/mark><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">What beneficial substances does acai contain?<\/h4>\n\n\n\n<p>You can find&nbsp;<strong>antioxidants<\/strong>&nbsp;(anthocyanins, proanthocyanidins and polyphenols) in acai berries. However, they do not lack&nbsp;<strong>calcium and vitamin A<\/strong>.<mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[2]<\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Average nutritional values of acai<\/h4>\n\n\n\n<p>Values refer to 100 g of acai powder<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><center>Nutritional values<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>100 g&nbsp;<\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Energy value<\/td><td class=\"has-text-align-center\" data-align=\"center\">534 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Carbohydrates&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">8.5 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Protein<\/td><td class=\"has-text-align-center\" data-align=\"center\">8.6 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Fat<\/td><td class=\"has-text-align-center\" data-align=\"center\">44.5 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Fibre<\/td><td class=\"has-text-align-center\" data-align=\"center\">32.5<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\">What can you prepare with acai and how to incorporate it into your diet?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-chocolate-coated-coconut-balls\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">delicious chocolate covered coconut balls<\/a><\/li>\n\n\n\n<li>smoothie<\/li>\n\n\n\n<li>breakfast porridge<\/li>\n\n\n\n<li>desserts<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"other-fruits\">What other fruits are superfoods?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Blackberries<\/strong>&nbsp;<em>(Rubus fruticosus)<\/em>&nbsp;are rich in&nbsp;<strong>potassium, manganese,<\/strong> magnesium<strong> and<\/strong><strong> vitamins C, E and K.<\/strong> They certainly do not lack in flavonoids either. Thanks to their composition, they can have a positive effect on reducing the risk of<strong>&nbsp;cancer<\/strong> and also help to prevent gum infections.&nbsp;<\/li>\n\n\n\n<li><strong>The avocado&nbsp;<\/strong><em>(Persea americana)<\/em>&nbsp;is a fruit, but it is regarded as a good source of healthy fats. In addition,&nbsp;<strong>it also contains vitamins C, E, K, B9, B3, magnesium, potassium and<\/strong><strong> copper<\/strong>. It is beneficial for people with diabetes who are trying to regulate their blood sugar levels. It also helps lower cholesterol levels.<\/li>\n\n\n\n<li><strong>Physalis or mochina<em>&nbsp;<\/em><\/strong><em>(Physalis peruviana)&nbsp;<\/em>is a fruit rich in calcium, iron, sodium, vitamin C, vitamin A and many antioxidants. It can help<strong>&nbsp;support immunity <\/strong>or<strong> the digestive system<\/strong>.<mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[32\u201334]<\/mark><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"36388,47731,112864,113641\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Vegetables\"><\/span>Vegetables<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Vegetables<\/strong>, like fruit, can be consumed in many forms. Some people prefer fresh, others prefer frozen or sterilised.&nbsp; Whichever type you prefer, it is ideal&nbsp;<strong>to include foods<\/strong> of<strong> different colours<\/strong> to get the most out of your vegetables. Vegetables have&nbsp;<a href=\"https:\/\/gymbeam.com\/blog\/top-benefits-of-vegetables-that-will-change-the-way-you-look-at-food\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">many benefits<\/a>, so you may want to include more of them in your diet after reading about them.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">In this section, you&#8217;ll learn more about these superfoods:<\/h3>\n\n\n\n<div class=\"wp-block-group is-nowrap is-layout-flex wp-container-core-group-is-layout-ad2f72ca wp-block-group-is-layout-flex\">\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#broccoli\" style=\"border-radius:0px\">Broccoli<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#beetroot\" style=\"border-radius:0px\">Beetroot<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#fermented-vegetables\" style=\"border-radius:0px\">Fermented vegetables<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#dark-leafy-vegetables\" style=\"border-radius:0px\">Dark leafy vegetables<\/a><\/div>\n<\/div>\n<\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"broccoli\">1. Broccoli<\/h3>\n\n\n\n<p>Everybody is familiar with<strong> broccoli<\/strong>&nbsp;<em>(Brassica oleracea)<\/em>. However, not all of you may know that its name more than likely comes from the Italian word broccolo, which loosely translates to a flowering top of cabbage. It thrives best in spring and autumn, making it perfect for warm baked dishes or soups in winter.<mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[35]<\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Benefits of broccoli<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>It can help people with diabetes&nbsp;<strong>maintain stable blood sugar levels<\/strong>.&nbsp;<\/li>\n\n\n\n<li>It has a positive effect on&nbsp;<strong>the functioning of the heart and the entire cardiovascular system<\/strong>.&nbsp;<\/li>\n\n\n\n<li>It has a positive effect on eye health.<\/li>\n\n\n\n<li>It is also beneficial in preventing the<strong>&nbsp;development of cancer<\/strong>.&nbsp;<\/li>\n\n\n\n<li><strong>Helps protect cells from oxidative stress.<\/strong><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[36\u201339]<\/mark><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">What beneficial substances does broccoli contain?<\/h4>\n\n\n\n<p>Broccoli is especially rich in&nbsp;<strong>vitamin C and vitamin K.<\/strong> However, it also contains folic acid, potassium, magnesium, phosphorus, iron and a&nbsp;<strong>number of<\/strong> antioxidants<strong>,<\/strong>&nbsp;such as&nbsp;<strong>sulforaphane<\/strong>.<mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[2][40]<\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Average nutritional values of broccoli<\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><center>Nutritional values<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>100 g&nbsp;<\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Energy value<\/td><td class=\"has-text-align-center\" data-align=\"center\">36 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Carbohydrates&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">4 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Protein<\/td><td class=\"has-text-align-center\" data-align=\"center\">2.82 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Fat<\/td><td class=\"has-text-align-center\" data-align=\"center\">0.37 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Fibre<\/td><td class=\"has-text-align-center\" data-align=\"center\">2.6 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\">What can you prepare with broccoli and how to incorporate it into your diet?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-seitan-noodles-with-broccoli-in-asian-sauce\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">seitan noodles with broccoli in Asian sauce<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-cauliflower-and-broccoli-fritters\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">cauliflower and broccoli pancakes<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-italian-frittata-with-sweet-potatoes\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Italian sweet potato frittata<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-sweet-potato-bowl-with-tofu-and-cashew-dressing\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">sweet potato bowl with tofu and cashew dressing<\/a><\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/tyrrell-fitness-and-nutrition-jSQxj-Ug0H8-unsplash-1124x749.jpg\" alt=\"Kter\u00e9 prosp\u011b\u0161n\u00e9 l\u00e1tky obsahuje brokolice?\" class=\"wp-image-522923\" title=\"Kter\u00e9 prosp\u011b\u0161n\u00e9 l\u00e1tky obsahuje brokolice?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/tyrrell-fitness-and-nutrition-jSQxj-Ug0H8-unsplash-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/tyrrell-fitness-and-nutrition-jSQxj-Ug0H8-unsplash-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/tyrrell-fitness-and-nutrition-jSQxj-Ug0H8-unsplash-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/tyrrell-fitness-and-nutrition-jSQxj-Ug0H8-unsplash-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"beetroot\">2. Beetroot<\/h3>\n\n\n\n<p><a href=\"https:\/\/gymbeam.com\/bio-beetroot-powder-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Beetroot<\/strong><\/a><strong>&nbsp;<\/strong><em>(Beta vulgaris)<\/em>&nbsp;is a superfood that can give colour to any dish perfectly. In ancient times it was even considered&nbsp;<strong>an aphrodisiac<\/strong>, which added to its popularity. And no wonder, it contains nitrates that affect the formation of nitric oxide. These then affect blood flow, which can have a positive impact on erections, for example. In some cultures, it was even believed that if a man and a woman ate the same beet, they would fall in love. In addition, beetroot is also a fine pre-workout for performance support.<mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[41]<\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Benefits of beetroot<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>It has a positive effect on your immunity.<\/strong><\/li>\n\n\n\n<li>It can have a positive&nbsp;<strong>effect on athletic performance<\/strong>, thanks to its high nitrate content.<\/li>\n\n\n\n<li>It can help<strong>&nbsp;lower high blood pressure<\/strong>.&nbsp;<\/li>\n\n\n\n<li>It is used&nbsp;<strong>to fight inflammation<\/strong>.&nbsp;<\/li>\n\n\n\n<li>It is beneficial for brain health.<\/li>\n\n\n\n<li>Helps <strong>protect cells from oxidative stress<\/strong>.<mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[42\u201347]<\/mark><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">What beneficial substances does beetroot contain?<\/h4>\n\n\n\n<p>Beetroot contains many beneficial substances, including<strong>&nbsp;folic acid, iron, manganese, potassium, vitamin C and vitamin<\/strong> A. It also contains nitrates and the pigment betanin, a beneficial antioxidant.<mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[2][48]<\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Average nutritional values of beetroot<\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><center>Nutritional values<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>100 g&nbsp;<\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Energy value<\/td><td class=\"has-text-align-center\" data-align=\"center\">41 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Carbohydrates&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">6.76 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Protein<\/td><td class=\"has-text-align-center\" data-align=\"center\">1.61 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Fat<\/td><td class=\"has-text-align-center\" data-align=\"center\">0.17 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Fibre<\/td><td class=\"has-text-align-center\" data-align=\"center\">2.8 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\">What can you prepare with beetroot and how to incorporate it into your diet?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-beetroot-and-apple-salad\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">beetroot and apple salad&nbsp;<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-beetroot-dip-with-quark-cheese\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">beetroot and quark spread&nbsp;<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-hummus-with-chickpeas-and-beetroot\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">chickpea and beetroot hummus<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-chocolate-beetroot-brownie-bread\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">chocolate beetroot brownies<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-beetroot-brownies-with-cream-cheese-icing\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">beetroot brownies with quark cheese frosting<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-red-velvet-cake-with-quark-cream-filling\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">red velvet cake with quark<\/a><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"fermented-vegetables\">3. Fermented vegetables<\/h3>\n\n\n\n<p>Preparing fermented vegetables is a great way to get the most out of the ingredients you use. During this process,&nbsp;<strong>sugar and starch in vegetables are broken down<\/strong> by bacteria and yeasts into alcohol and acids. There is also a growth of health-promoting bacteria known as&nbsp;<strong>probiotics. Thus, fermented vegetables are especially appreciated by your microbiome<\/strong>. The most common example is fermented cabbage or&nbsp;<a href=\"https:\/\/gymbeam.com\/kimchi-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Korean kimchi<\/strong><\/a>, but you can ferment virtually any vegetable.<mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[49]<\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Benefits of fermented vegetables<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>They benefit your digestion as it is&nbsp;<strong>an important source of probiotics and prebiotics<\/strong>.&nbsp;<\/li>\n\n\n\n<li><strong>They promote the growth and composition of intestinal bacteria \u2013 the microbiome (intestinal microflora).<\/strong><\/li>\n\n\n\n<li>They are&nbsp;<strong>easier to digest<\/strong>&nbsp;than raw vegetables. This is because it breaks down (&#8220;pre-digests&#8221;) to some extent during fermentation.&nbsp;<\/li>\n\n\n\n<li>Depending on the type of vegetables used, you can also count on other benefits that vegetables have in general (fighting oxidative stress, supporting immunity, cardiovascular system, etc.).<mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[50]<\/mark><\/li>\n<\/ul>\n\n\n\n<div style=\"height:21px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">What beneficial substances are contained in fermented vegetables?<\/h4>\n\n\n\n<p>Fermented vegetables boast a particularly&nbsp;<strong>high content of probiotics and prebiotics<\/strong>. In addition, it also has a number of vitamins and minerals depending on which types you use.&nbsp;<\/p>\n\n\n\n<div style=\"height:21px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Nutritional values of fermented vegetables<\/h4>\n\n\n\n<p>The nutritional value of fermented vegetables will vary depending on which you use. If you want to know the specific nutritional value of your mix, we recommend that you look&nbsp;<strong>up the exact nutritional value of each vegetable and<\/strong> calculate<strong> its nutritional value<\/strong>. After fermentation, they will not substantially differ.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">What can you prepare with fermented vegetables and how can you incorporate them into your diet?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>add them to a salad or use them as a side dish to a main course<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/little-plant-TZw891-oMio-unsplash-1124x749.jpg\" alt=\"What can you prepare with fermented vegetables and how can you incorporate them into your diet?\" class=\"wp-image-522939\" title=\"Co si z fermentovan\u00e9 zeleniny p\u0159ipravit a jak ji zakomponovat do j\u00eddeln\u00ed\u010dku\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/little-plant-TZw891-oMio-unsplash-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/little-plant-TZw891-oMio-unsplash-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/little-plant-TZw891-oMio-unsplash-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/little-plant-TZw891-oMio-unsplash-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"dark-leafy-vegetables\">4. Dark leafy vegetables<\/h3>\n\n\n\n<p>This category includes&nbsp;<a href=\"https:\/\/gymbeam.com\/bio-spinach-powder-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>spinach<\/strong><\/a><strong>, chard, kale, turnips, arugula, cabbage and other green foods that have an undeniable positive impact on health.&nbsp;&nbsp;<\/strong> They differ in colour, so you can choose from several shades of green. In addition, they have a different taste and shape. Thanks to this, everyone will find the one that suits them best for a particular dish.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Benefits of dark leafy vegetables<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Help <strong>reduce oxidative stress.<\/strong><\/li>\n\n\n\n<li>They have a positive&nbsp;<strong>effect on the immune system.&nbsp;<\/strong>&nbsp;<\/li>\n\n\n\n<li><strong>Support healthy digestion.&nbsp;<\/strong><\/li>\n\n\n\n<li>Are beneficial for&nbsp;<strong>heart health<\/strong>.<\/li>\n\n\n\n<li>Have a positive<strong>&nbsp;effect on cognitive functions.<\/strong><\/li>\n\n\n\n<li>Help maintain normal blood sugar levels.<mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[51\u201353]<\/mark><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">What beneficial substances do dark leafy vegetables contain?<\/h4>\n\n\n\n<p>Green leafy vegetables are generally<strong>&nbsp;rich in vitamins, minerals <\/strong>and<strong> antioxidants such as phenols, flavonoids and carotenoids<\/strong>. Another benefit is their high proportion of fibre and low calorie content. This makes them a great choice not only for dieting but also as a normal part of a healthy lifestyle.<mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[2]<\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Average nutritional values of spinach<\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><center>Nutritional values<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>100 g&nbsp;<\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Energy value<\/td><td class=\"has-text-align-center\" data-align=\"center\">25 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Carbohydrates&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">1.43 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Protein<\/td><td class=\"has-text-align-center\" data-align=\"center\">2.86 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Fat<\/td><td class=\"has-text-align-center\" data-align=\"center\">0.39 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Fibre<\/td><td class=\"has-text-align-center\" data-align=\"center\">2.2 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\">Average nutritional values of kale<\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><center>Nutritional values<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>100 g&nbsp;<\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Energy value<\/td><td class=\"has-text-align-center\" data-align=\"center\">35 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Carbohydrates&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">0.3 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Protein<\/td><td class=\"has-text-align-center\" data-align=\"center\">2.92 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Fat<\/td><td class=\"has-text-align-center\" data-align=\"center\">1.49<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Fibre<\/td><td class=\"has-text-align-center\" data-align=\"center\">4.1 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\">Average nutritional values of arugula<\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><center>Nutritional values<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>100 g&nbsp;<\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Energy value<\/td><td class=\"has-text-align-center\" data-align=\"center\">27 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Carbohydrates&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">2 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Protein<\/td><td class=\"has-text-align-center\" data-align=\"center\">2.58 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Fat<\/td><td class=\"has-text-align-center\" data-align=\"center\">0.66 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Fibre<\/td><td class=\"has-text-align-center\" data-align=\"center\">1.6 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\">What can you prepare with dark leafy vegetables and how to incorporate them into your diet?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-chicken-with-pasta-spinach-and-cream-sauce\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">chicken with pasta, spinach and cream sauce<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-mushroom-patties-with-baby-spinach\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">mushroom burgers with baby spinach<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-spinach-omelette-stuffed-with-mushrooms\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">spinach omelette filled with mushrooms<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-spinach-quiche-salty-french-pie\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">spinach quiche \u2013 savoury French pie<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-pumpkin-gnocchi-with-tofu-and-spinach\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">pumpkin gnocchi with tofu and spinach<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-pumpkin-quiche-with-spinach-and-mozzarella\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">pumpkin quiche with spinach and mozzarella<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-savoury-spinach-pancakes-filled-with-ricotta-and-salmon\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">salty spinach pancakes filled with ricotta and salmon<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-savoury-spinach-waffles-with-smoked-salmon\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">waffles with spinach and smoked salmon<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-carrot-and-spinach-pancakes-in-a-salty-way\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">savoury carrot and spinach pancakes<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-healthy-quiche-french-savoury-pie\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">French savoury quiche in a fit version<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-light-quinoa-salad-in-a-jar\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">light quinoa salad in a glass<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-cauliflower-pizza-with-prosciutto-and-mozzarella\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">cauliflower pizza with prosciutto and mozzarella<\/a><\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/louis-hansel-4VMqrwYfmDw-unsplash-1124x749.jpg\" alt=\"What can you prepare with dark leafy vegetables and how to incorporate them into your diet?\" class=\"wp-image-522955\" title=\"Co si z tmav\u00e9 listov\u00e9 zeleniny p\u0159ipravit a jak ji zakomponovat do j\u00eddeln\u00ed\u010dku\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/louis-hansel-4VMqrwYfmDw-unsplash-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/louis-hansel-4VMqrwYfmDw-unsplash-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/louis-hansel-4VMqrwYfmDw-unsplash-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/louis-hansel-4VMqrwYfmDw-unsplash-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Green_superfoods\"><\/span>Green superfoods<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Food in this category has been a hit in recent years. They are usually available in concentrated powder form, which makes them easy to ingest. You can add them to virtually any food or drink and benefit from a wide range of benefits. Like&nbsp;green leafy vegetables, these superfoods contain beneficial chlorophyll.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">In this section, you&#8217;ll learn more about these superfoods:<\/h3>\n\n\n\n<div class=\"wp-block-group is-nowrap is-layout-flex wp-container-core-group-is-layout-ad2f72ca wp-block-group-is-layout-flex\">\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#matcha\" style=\"border-radius:0px\">Matcha<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#chlorella\" style=\"border-radius:0px\">Chlorella<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#spirulina\" style=\"border-radius:0px\">Spirulina<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#green-barley\" style=\"border-radius:0px\">Green barley<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#wheatglass\" style=\"border-radius:0px\">Wheatgrass<\/a><\/div>\n<\/div>\n<\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"matcha\">1. Matcha<\/h3>\n\n\n\n<p><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/bio-matcha-powder-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Matcha<\/strong><\/a>&nbsp;<em>(Camellia sinensis)<\/em>&nbsp;is a type of&nbsp;<strong>green tea<\/strong> that was introduced to us from Japan. It was there that it was formerly used as an aid for meditation. It was able to keep a person calm but at the same time in a state of<strong>&nbsp;maximum concentration<\/strong>. Samurai also drank matcha before important battles. Of course<a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/blog\/matcha-tea-what-are-its-effects-and-what-should-you-know-about-it\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>, you can benefit from the goodness of this Japanese tea even if there is no battle ahead.<\/strong><\/a>&nbsp; During a busy day, it is a super helper to cope with all the challenges.<mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[54]<\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Benefits of matcha<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>It stimulates the body,<\/strong>&nbsp;thanks to <a href=\"https:\/\/gymbeam.com\/l-theanine-gymbeam.html\" target=\"_blank\" aria-label=\"l-theanine (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">l-theanine<\/a> there are no sharp energy fluctuations, as is the case with caffeine.<\/li>\n\n\n\n<li><strong>Supports cognitive performance.<\/strong><\/li>\n\n\n\n<li>Thanks to catechins (especially epigallocatechin gallate &#8211; EGCG), which act as powerful antioxidants, it helps&nbsp;<strong>protect cells from oxidative stress<\/strong>.<\/li>\n\n\n\n<li>It is also associated with a lower risk<strong>&nbsp;of developing cancer<\/strong>.&nbsp;<\/li>\n\n\n\n<li>It has a positive effect on&nbsp;<strong>liver health<\/strong>.<\/li>\n\n\n\n<li>It is<strong>&nbsp;<\/strong>anti-inflammatory&nbsp;and has a positive effect on skin quality.<mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[55\u201357]<\/mark><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">What beneficial substances does matcha contain?<\/h4>\n\n\n\n<p><strong>Matcha<\/strong>&nbsp;is rich in caffeine, thanks to which many people use it as an alternative to coffee. However<strong>, it also contains antioxidants such as phenolic compounds, rutin and quercetin. However, it also has a decent proportion of l-theanine,&nbsp;<\/strong>chlorophyll (green pigment), tea catechins and vitamin C.<mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[2][58]<\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Average nutritional values of matcha<\/h4>\n\n\n\n<p>The values are based on matcha powder from green tea leaves.<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><center>Nutritional values<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>100 g&nbsp;<\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Energy value<\/td><td class=\"has-text-align-center\" data-align=\"center\">305 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Carbohydrates&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">33.8 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Protein<\/td><td class=\"has-text-align-center\" data-align=\"center\">24.8 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Fat<\/td><td class=\"has-text-align-center\" data-align=\"center\">3.2 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Fibre<\/td><td class=\"has-text-align-center\" data-align=\"center\">29.8 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\">What can you prepare with matcha and how to incorporate it into your diet?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-moist-matcha-cupcakes-with-quark-frosting\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">fluffy matcha cupcakes with quark<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-non-alcoholic-refreshing-summer-drinks\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">refreshing non-alcoholic summer drinks<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.com\/blog\/the-best-chia-pudding-recipes\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">best chia pudding recipes<\/a><\/li>\n\n\n\n<li>can be added to porridge, smoothies and other dishes and drinks<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"chlorella\">2. Chlorella<\/h3>\n\n\n\n<p><a href=\"https:\/\/gymbeam.com\/bio-chlorella-powder-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Chlorella<\/strong><\/a>&nbsp;<em>(Chlorella vulgaris)<\/em>&nbsp;is a microscopic algae that does not stand out for its size, but its beneficial nutrient content would put any of its competitors in the bag. It grows all over the world in freshwater. It is most commonly used in concentrated&nbsp;<strong>powder or&nbsp;<\/strong><a href=\"https:\/\/gymbeam.com\/bio-chlorella-500-mg-500-tab-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>tablet form<\/strong><\/a>, where&nbsp;<a href=\"https:\/\/gymbeam.com\/blog\/chlorella-freshwater-algae-and-its-effects-on-health\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">its benefits<\/a> can be easily gained.<mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[59]<\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Benefits of chlorella<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>It has a positive effect on your immunity.<\/strong><\/li>\n\n\n\n<li>It is known for&nbsp;<strong>its antioxidant abilities.&nbsp;<\/strong><\/li>\n\n\n\n<li>In people with diabetes, it helps to maintain stable sugar levels.&nbsp;<\/li>\n\n\n\n<li><strong>Improves total cholesterol levels.<\/strong><\/li>\n\n\n\n<li>It is<strong>&nbsp;beneficial for eye health.&nbsp;<\/strong><\/li>\n\n\n\n<li>It has&nbsp;<strong>a positive effect on liver health.<\/strong><\/li>\n\n\n\n<li>It participates in&nbsp;<strong>the natural detoxification process of the body.<\/strong><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[59\u201360]<\/mark><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">What beneficial substances does chlorella contain?<\/h4>\n\n\n\n<p>Chlorella is known for its high&nbsp;<strong>levels of vitamin C, D, B2, B3, B12 and iron<\/strong>. However, it also contains chlorophyll,&nbsp;<strong>antioxidants, proteins, fibre and omega-3 fatty acids<\/strong>.<mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[2][61]<\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Average nutritional values of chlorella<\/h4>\n\n\n\n<p>Values are based on chlorella powder.<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><center>Nutritional values<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>100 g&nbsp;<\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Energy value<\/td><td class=\"has-text-align-center\" data-align=\"center\">343 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Carbohydrates&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">14 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Protein<\/td><td class=\"has-text-align-center\" data-align=\"center\">61 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Fat<\/td><td class=\"has-text-align-center\" data-align=\"center\">2.3 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Fibre<\/td><td class=\"has-text-align-center\" data-align=\"center\">12 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\">What can you prepare with chlorella and how can you incorporate it into your diet?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-green-protein-porridge-with-chlorella-with-only-4-ingredients\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">green protein porridge with Chlorella from only 4 ingredients<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-gluten-free-vegan-buns-with-chlorella\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">gluten-free vegan buns with Chlorella<\/a><\/li>\n\n\n\n<li>smoothies<\/li>\n\n\n\n<li>can also be added to various doughs, which, in addition to nutrients, will also give an interesting colour<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/Navrh-bez-nazvu-2024-01-17T181852.444.png\" alt=\"What beneficial substances does chlorella contain?\" class=\"wp-image-522971\" title=\"Kter\u00e9 prosp\u011b\u0161n\u00e9 l\u00e1tky obsahuje chlorella?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/Navrh-bez-nazvu-2024-01-17T181852.444.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/Navrh-bez-nazvu-2024-01-17T181852.444-400x267.png 400w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"spirulina\">3. Spirulina<\/h3>\n\n\n\n<p><a href=\"https:\/\/gymbeam.com\/bio-spirulina-powder-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Spirulina<\/strong><\/a>&nbsp;<em>(Arthrospira platensis)<\/em>&nbsp;is one of the algae that is growing in popularity throughout the world of healthy eating. It has a&nbsp;<strong>blue-green colour<\/strong>&nbsp;and can be found in various types of water. However, if you want to include it in your diet, the easiest way will be to reach&nbsp;<a href=\"https:\/\/gymbeam.com\/organic-spirulina-500-mg-500-tab-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">for tablets<\/a>&nbsp;or powder. For centuries, it has been used to treat various diseases or to improve athletic endurance. However, there are many&nbsp;other reasons and benefits to including it in your diet on a regular basis.<mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[62]<\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Benefits of spirulina<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>It is used in the treatment&nbsp;<strong>of anaemia.<\/strong><\/li>\n\n\n\n<li>It can&nbsp;<strong>support your defence mechanism.<\/strong>&nbsp;<\/li>\n\n\n\n<li>It works&nbsp;as<strong> an effective antioxidant.<\/strong><\/li>\n\n\n\n<li>It is beneficial for liver health and can help reduce the risk of liver<strong>&nbsp;<\/strong>inflammation.<strong>&nbsp;<\/strong>&nbsp;<\/li>\n\n\n\n<li>It can help to&nbsp;<strong>maintain optimal cholesterol levels.&nbsp;<\/strong><\/li>\n\n\n\n<li><strong>It helps to lower blood pressure&nbsp;<\/strong>for those with hypertension.&nbsp;&nbsp;<\/li>\n\n\n\n<li><strong>It has a positive effect on oxygen consumption&nbsp;<\/strong>during endurance sports, which can lead to better results.<mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[63\u201368]<\/mark><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">What beneficial substances does spirulina contain?<\/h4>\n\n\n\n<p>Spirulina is significant for its high content<strong> of&nbsp;protein, vitamins B1, B2, B3, B6, B12, iodine, copper, iron and various antioxidants&nbsp;(<\/strong>phycocyanin and zeaxanthin). As a result, it has an unquestionable impact on your health..<mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[2][69\u201370]<\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Average nutritional values of spirulina<\/h4>\n\n\n\n<p>Values are based on spirulina powder.<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><center>Nutritional values<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>100 g&nbsp;<\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Energy value<\/td><td class=\"has-text-align-center\" data-align=\"center\">290 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Carbohydrates&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">23.9 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Protein<\/td><td class=\"has-text-align-center\" data-align=\"center\">57.5 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Fat<\/td><td class=\"has-text-align-center\" data-align=\"center\">7.7 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Fibre<\/td><td class=\"has-text-align-center\" data-align=\"center\">3.6 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\">What can you prepare with spirulina and how can you incorporate it into your diet?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>smoothie<\/li>\n\n\n\n<li>porridge<\/li>\n\n\n\n<li>dessert doughs, creams&nbsp;<\/li>\n\n\n\n<li>drinks<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"green-barley\">4. Green barley<\/h3>\n\n\n\n<p><a href=\"https:\/\/gymbeam.com\/bio-green-barley-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Barley<\/strong><\/a>&nbsp;<em>(Hordeum vulgare)&nbsp;<\/em>is generally considered one of the most important cereals in the world. When we talk about green barley, we mean barley grass, which is a young barley plant. If you want to&nbsp;<a href=\"https:\/\/gymbeam.com\/blog\/green-barley-superfood-and-natural-health-source-for-athletes\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>make the most of its benefits<\/strong><\/a>, we recommend choosing a concentrated form of powder or tablets.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Benefits of green barley<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>It may have a positive<strong>&nbsp;effect on cognitive function<\/strong> as it is classified as a&nbsp;<strong>nootropic<\/strong>.&nbsp;<\/li>\n\n\n\n<li>Thanks to its&nbsp;<a href=\"https:\/\/gymbeam.com\/gaba-120-caps-gymbeam.html\" class=\"ek-link\">gamma-aminobutyric acid (GABA)<\/a>&nbsp;content, it can help&nbsp;<strong>calm the mind and harmonise sleep<\/strong>.&nbsp;<\/li>\n\n\n\n<li>May <strong>support immune function<\/strong>.&nbsp;<\/li>\n\n\n\n<li>Promotes <strong>overall health and well-being<\/strong>.&nbsp;<\/li>\n\n\n\n<li>It acts as&nbsp;<strong>an antioxidant<\/strong>, helping to protect cells<strong> from oxidative stress<\/strong>.<mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[71]<\/mark><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">What beneficial substances does green barley contain?<\/h4>\n\n\n\n<p>Green barley is especially rich in protein,&nbsp;<strong>vitamin A, vitamin B2, iron, potassium and magnesium<\/strong>. However, its composition also includes&nbsp;<strong>chlorophyll, GABA&nbsp;<\/strong>and antioxidants such as&nbsp;<strong>polyphenols, including flavonoids<\/strong>.<mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[2]<\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Average nutritional values of green barley<\/h4>\n\n\n\n<p>The values are related to green barley powder.<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><center>Nutritional values<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>100 g&nbsp;<\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Energy value<\/td><td class=\"has-text-align-center\" data-align=\"center\">277 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Carbohydrates&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">19 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Protein<\/td><td class=\"has-text-align-center\" data-align=\"center\">22 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Fat<\/td><td class=\"has-text-align-center\" data-align=\"center\">3 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Fibre<\/td><td class=\"has-text-align-center\" data-align=\"center\">43 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\">What can you prepare with green barley and how can you incorporate it into your diet?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>smoothie<\/li>\n\n\n\n<li>porridge<\/li>\n\n\n\n<li>dough&nbsp;<\/li>\n\n\n\n<li>drinks<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/hanna-schwichtenberg-dWGIyfMCzO4-unsplash-1124x749.jpg\" alt=\"What can you prepare with green barley and how can you incorporate it into your diet?\" class=\"wp-image-522989\" title=\"Co si ze zelen\u00e9ho je\u010dmene p\u0159ipravit a jak ho zakomponovat do j\u00eddeln\u00ed\u010dku\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/hanna-schwichtenberg-dWGIyfMCzO4-unsplash-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/hanna-schwichtenberg-dWGIyfMCzO4-unsplash-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/hanna-schwichtenberg-dWGIyfMCzO4-unsplash-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/hanna-schwichtenberg-dWGIyfMCzO4-unsplash-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"wheatgrass\">5. Wheatgrass<\/h3>\n\n\n\n<p><a href=\"https:\/\/gymbeam.com\/bio-wheat-grass-powder-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Wheatgrass<\/strong><\/a>&nbsp;<em>(Triticum aestivum)<\/em>&nbsp;is one of those plants that have a nice green colour due to chlorophyll. That is why it is referred to as green blood by some people. However, it resembles straw in structure. It has played a role for many years, especially in holistic medicine, as it is believed to have&nbsp;<strong>many positive effects on health<\/strong>. For those who want to make the most of its potential, it is easiest to ingest it in concentrated powder, tablet or capsule form.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Benefits of wheatgrass<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>It is used as&nbsp;<strong>part of<\/strong> the supportive<strong> treatment&nbsp;<\/strong><strong>of<\/strong> oral cancer.<\/li>\n\n\n\n<li>It can help&nbsp;<strong>fight infection&nbsp;<\/strong>and prevent it from spreading.&nbsp;&nbsp;<\/li>\n\n\n\n<li>It is associated with a lower risk of developing&nbsp;<strong>type 2 diabetes<\/strong>.&nbsp;<\/li>\n\n\n\n<li>People who have problems with the cardiovascular system may also benefit from its use.<mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[72\u201374]<\/mark><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">What beneficial substances does wheatgrass contain?<\/h4>\n\n\n\n<p>Wheatgrass is&nbsp;<strong>rich in vitamin C, vitamin E<\/strong>, the beneficial pigment chlorophyll, flavonoids and other<strong>&nbsp;antioxidants<\/strong>.<mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[2][75\u201376]<\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Average nutritional values of wheatgrass<\/h4>\n\n\n\n<p>Values are related to wheatgrass powder.<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><center>Nutritional values<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>100 g&nbsp;<\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Energy value<\/td><td class=\"has-text-align-center\" data-align=\"center\">248 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Carbohydrates&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">12.7 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Protein<\/td><td class=\"has-text-align-center\" data-align=\"center\">18.1 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Fat<\/td><td class=\"has-text-align-center\" data-align=\"center\">1.3 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Fibre<\/td><td class=\"has-text-align-center\" data-align=\"center\">52.5 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\">What can you prepare with wheatgrass and how can you incorporate it into your diet?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>smoothie<\/li>\n\n\n\n<li>porridge<\/li>\n\n\n\n<li>dough&nbsp;<\/li>\n\n\n\n<li>drinks<\/li>\n<\/ul>\n\n\n\n<div style=\"height:19px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Nuts\"><\/span>Nuts<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/nuts-and-seeds\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Nuts<\/strong><\/a> are essentially a shelled fruit. They differ in taste, shape and colour. Their great advantage is that they can be eaten both sweet and savoury, so you can easily incorporate them into various recipes. The disadvantage is that nuts are one of the<strong> most<\/strong> common<strong> allergens, so caution is needed when trying anew type<\/strong>. However, since they have a <a href=\"https:\/\/gymbeam.com\/blog\/nuts-and-everything-you-need-to-know-about-them\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>number of benefits<\/strong><\/a>, you should definitely try to include them on a regular basis as much as possible.<mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[77]<\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">In this section, you&#8217;ll learn more about these superfoods:<\/h3>\n\n\n\n<div class=\"wp-block-group is-nowrap is-layout-flex wp-container-core-group-is-layout-ad2f72ca wp-block-group-is-layout-flex\">\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#almonds\" style=\"border-radius:0px\">Almonds<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#walnuts\" style=\"border-radius:0px\">Walnuts<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#cashews\" style=\"border-radius:0px\">Cashews<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#other-nuts\" style=\"border-radius:0px\">Other nuts<\/a><\/div>\n<\/div>\n<\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"almonds\">1. Almonds<\/h3>\n\n\n\n<p><a href=\"https:\/\/gymbeam.com\/almonds-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Almonds<\/strong><\/a>&nbsp;<em>(Amygdalus communis)<\/em>&nbsp;are the seeds of the fruit tree known as the almond tree. There are more than 30 species of almonds, and according to this, almonds differ in their size, taste and&nbsp;<a href=\"https:\/\/gymbeam.com\/blog\/almonds-all-you-need-to-know-about-them\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>content of beneficial substances<\/strong><\/a>. One can choose whether to reach for sweet or bitter flavours. Nowadays, they are used in many ways, in addition to the nuts themselves,&nbsp;<strong>they can also be eaten in the form<\/strong> of<strong> almond milk or&nbsp;<\/strong><a href=\"https:\/\/gymbeam.com\/almond-flour-gymbeam.html\" class=\"ek-link\"><strong>gluten-free almond<\/strong><\/a><strong>&nbsp;flour<\/strong>.<mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[78\u201380]<\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Benefits of almonds<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>They can&nbsp;<strong>lower both LDL<\/strong>&nbsp;and total cholesterol levels.&nbsp;<\/li>\n\n\n\n<li>They slow down the absorption of carbohydrates<strong>,<\/strong> thus alleviating<strong> fluctuations in blood sugar levels<\/strong>.&nbsp;<\/li>\n\n\n\n<li>Thanks to antioxidants, they can fight oxidative stress and free radicals<\/li>\n\n\n\n<li><strong>They support cognitive functions<\/strong> such as memory and attention.<mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[81\u201382]<\/mark><\/li>\n<\/ul>\n\n\n\n<div style=\"height:21px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">What beneficial substances do almonds contain?<\/h4>\n\n\n\n<p><strong>Almonds<\/strong>&nbsp;are rich in healthy fats such as monounsaturated fatty acids, specifically oleic acid. At&nbsp; the same time, they also contain&nbsp;<strong>protein and fibre<\/strong>. Of the micronutrients, they have an interesting proportion of&nbsp;<strong>vitamin E, folic acid, magnesium, potassium, calcium and iron<\/strong>. They also contain&nbsp;<strong>phytosterols, polyphenols<\/strong>&nbsp;and other biologically active substances.<mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[83\u201384]<\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">What beneficial substances do almonds contain?<\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><center>Nutritional values<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>100 g<\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Energy value<\/td><td class=\"has-text-align-center\" data-align=\"center\">597 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Carbohydrates&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">9.5 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Protein<\/td><td class=\"has-text-align-center\" data-align=\"center\">21 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Fat<\/td><td class=\"has-text-align-center\" data-align=\"center\">50 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Fibre<\/td><td class=\"has-text-align-center\" data-align=\"center\">12.5 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\">What can you prepare from almonds and how can you incorporate them into your diet?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-christmas-almond-biscuits-with-chocolate\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">almond biscuits with chocolate<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-poppy-seed-cake-with-jam-and-almonds\/\" class=\"ek-link\">poppy seed cake with jam and almonds<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-coconut-protein-balls-with-almond-just-like-raffaello\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">coconut protein balls with almonds&nbsp;<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-vegan-almond-squares-with-fluffy-raspberry-cream\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">vegan almond slices with fluffy raspberry cream<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-vegan-almond-biscuits-with-chocolate-bits\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">vegan almond biscuits with chocolate chips&nbsp;<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-sweet-easter-bread-with-honey-and-almonds\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Easter cake with honey and almonds<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-pumpkin-cheesecake-muffins-with-crunchy-almonds\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">pumpkin cheesecake muffins with crunchy almonds<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-curd-cake-with-apricot-with-crunchy-almonds\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">cheesecake with apricots and crunchy almonds<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-easy-flourless-pizza-with-mozzarella-almonds-and-yoghurt\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">easy-to-make flourless pizza with mozzarella, almonds and yoghurt<\/a><\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"740\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/01\/Snimka-obrazovky-2024-01-25-o-14.31.20-1124x740.png\" alt=\"Kter\u00e9 prosp\u011b\u0161n\u00e9 l\u00e1tky mandle obsahuj\u00ed? \" class=\"wp-image-522548\" title=\"Kter\u00e9 prosp\u011b\u0161n\u00e9 l\u00e1tky mandle obsahuj\u00ed? \" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/Snimka-obrazovky-2024-01-25-o-14.31.20-1124x740.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/Snimka-obrazovky-2024-01-25-o-14.31.20-400x263.png 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/Snimka-obrazovky-2024-01-25-o-14.31.20-1536x1011.png 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/Snimka-obrazovky-2024-01-25-o-14.31.20-2048x1348.png 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"walnuts\">2. Walnuts<\/h3>\n\n\n\n<p><a href=\"https:\/\/gymbeam.com\/walnuts-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Walnuts <\/strong><\/a>(<em>Juglans<\/em>&nbsp;<em>regia)<\/em>&nbsp;grow on the &#8220;royal walnut&#8221;. It has a rich history that dates back to 7,000 BC. The whole nut resembles a human head, which is why the ancient Greeks called it karyon (translated as head). This is also reflected on the inside. When the shell is broken, you&nbsp;find<strong> a<\/strong>&nbsp;<strong>fleshy<\/strong> nut inside<strong> that resembles a brain<\/strong>. This makes it clear that they are a superfood for this organ. In addition to the food industry, nuts are also used in cosmetics for the production of natural soaps.<mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[85]<\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Benefits of walnuts<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>They have a positive<strong>&nbsp;effect on the cardiovascular system<\/strong>.&nbsp;<\/li>\n\n\n\n<li>They can help&nbsp;<strong>maintain normal cholesterol levels<\/strong>.&nbsp;<\/li>\n\n\n\n<li>They <strong>are beneficial for the brain and nervous system<\/strong>.&nbsp;<\/li>\n\n\n\n<li><strong>They help to control hunger<\/strong>&nbsp;and increase the feeling of satiety after eating.&nbsp;<\/li>\n\n\n\n<li>They <strong>have anti-inflammatory effects.<\/strong><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[86]<\/mark><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">What beneficial substances do walnuts contain?<\/h4>\n\n\n\n<p>Walnuts are also high in healthy fats, specifically<strong>&nbsp;ALA<\/strong>&nbsp;(alpha-linoleic acid), an important omega-3 fatty acid. They&nbsp; are also rich in&nbsp;<strong>polyphenols including flavonoids, melatonin and vitamin E<\/strong>.<mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[2][87]<\/mark><\/p>\n\n\n\n<div style=\"height:21px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Average nutritional values of walnuts<\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><center>Nutritional values<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>100 g&nbsp;<\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Energy value<\/td><td class=\"has-text-align-center\" data-align=\"center\">686 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Carbohydrates&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">7 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Protein<\/td><td class=\"has-text-align-center\" data-align=\"center\">15 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Fat<\/td><td class=\"has-text-align-center\" data-align=\"center\">65 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Fibre<\/td><td class=\"has-text-align-center\" data-align=\"center\">6.7 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\">What can you prepare with walnuts and how can you incorporate them into your diet?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-pear-and-walnuts-galette\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">pear galette with walnuts<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-pistachio-baklava-with-walnuts\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">pistachio baklava with walnuts<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-walnut-crescent-cookies-with-vanilla-cream\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">walnut Parisian rolls with vanilla cream<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-moroccan-cookies-full-of-fruit-and-nuts\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Florentine biscuits full of fruit and nuts<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-fluffy-carrot-cake-with-walnuts-and-vanilla-cream\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">fluffy carrot cake with nuts and vanilla cream<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-christmas-chimney-cake-with-cinnamon\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Christmas tartlet with cinnamon<\/a><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"cashews\">3. Cashews<\/h3>\n\n\n\n<p><a href=\"https:\/\/gymbeam.com\/cashew-nuts-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Cashews <\/strong><\/a>(<em>Anacardium occidentale)<\/em>&nbsp;come from Brazil, hence the fact that they thrive better in the heat. They grow on a tree that is interesting for its yellow fruits. You may know them as&nbsp;<strong>cashew apples<\/strong>. On the end of the fruit itself, you will find a green husk which contains the cashew nut. What is interesting about them is that they should not be eaten raw. They contain the<strong>&nbsp;toxic urushiol<\/strong>, which is not suitable for the body and may irritate the skin, for example. Therefore, before the nuts reach the store or your plate, they must be cooked, stewed or&nbsp;<strong>roasted<\/strong> before<strong> they are shelled<\/strong>. Then they have&nbsp;<a href=\"https:\/\/gymbeam.com\/blog\/cashew-nuts-everything-you-need-to-know\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">many benefits<\/a> for the body.<mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[88\u201389]&nbsp;<\/mark>&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Benefits of cashews<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Thanks to antioxidants, they help&nbsp;<strong>fight<\/strong> oxidative<strong> stress<\/strong>&nbsp;and free radicals.&nbsp;<\/li>\n\n\n\n<li><strong>They contribute to the protection<\/strong><strong> of<\/strong><strong> the heart and blood vessels.&nbsp;<\/strong><\/li>\n\n\n\n<li>They <strong>are beneficial for bone health.&nbsp;<\/strong><\/li>\n\n\n\n<li><strong>They have<\/strong><strong> a<\/strong><strong> beneficial effect on immunity.<\/strong><\/li>\n\n\n\n<li>They help&nbsp;<strong>maintain good eyesight.<\/strong><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[90]<\/mark><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">What beneficial substances do cashews contain?<\/h4>\n\n\n\n<p>Cashews are rich in&nbsp;<strong>antioxidants<\/strong>. In addition, they are distinguished by their content of<strong> protein, iron, magnesium, selenium, copper, manganese, vitamin B6 and vitamin K<\/strong>.<mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[2][91]<\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Average nutritional values of cashews<\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><center>Nutritional values<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>100 g&nbsp;<\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Energy value<\/td><td class=\"has-text-align-center\" data-align=\"center\">581 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Carbohydrates&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">26.7 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Protein<\/td><td class=\"has-text-align-center\" data-align=\"center\">18 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Fat<\/td><td class=\"has-text-align-center\" data-align=\"center\">44 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Fibre<\/td><td class=\"has-text-align-center\" data-align=\"center\">3.3 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\">What can you prepare with cashews and how can you incorporate them into your diet?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-vegan-cashew-nut-cheese\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">vegan cashew cheese<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-quick-tuna-salad-with-cashew-nuts-and-calorie-free-sauce\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">quick salad with tuna, cashews and calorie-free sauce<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-vegan-cup-with-homemade-cashew-yogurt\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">vegan sundae with homemade cashew yogurt<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-vegan-spaghetti-with-cashew-sauce\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">vegan spaghetti with cashew sauce<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-pasta-salad-with-cashew-dressing\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">pasta salad with cashew dressing<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-no-bake-strawberry-nut-balls\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">no-bake nut balls with strawberry flavour<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-protein-chocolate-cupcakes\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">chocolate protein cupcakes<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-cinnamon-roll-cheesecake\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">cinnamon roll flavoured cheesecake<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-sweet-potato-bowl-with-tofu-and-cashew-dressing\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">sweet potato bowl with tofu and cashew dressing<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-raw-raspberry-cake\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">raspberry raw cake with nuts<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-crispy-granola-with-nuts-and-quinoa\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">crunchy granola with nuts and quinoa<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-oat-slices-with-blueberries\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">oatmeal cake with blueberries<\/a><\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/jenn-kosar-FhXZSP-4ARg-unsplash-1124x749.jpg\" alt=\"What can you prepare with cashews and how can you incorporate them into your diet?\" class=\"wp-image-523006\" title=\"Co si z ke\u0161u o\u0159ech\u016f p\u0159ipravit a jak je zakomponovat do j\u00eddeln\u00ed\u010dku\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/jenn-kosar-FhXZSP-4ARg-unsplash-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/jenn-kosar-FhXZSP-4ARg-unsplash-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/jenn-kosar-FhXZSP-4ARg-unsplash-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/jenn-kosar-FhXZSP-4ARg-unsplash-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"other-nuts\">What other nuts are superfoods?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/gymbeam.com\/peanuts-unroasted-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Peanuts<\/strong><\/a>&nbsp;<em>(Arachis hypogaea)<\/em>&nbsp;have a high protein content, but are also rich in healthy fats such as&nbsp;<strong>oleic acid<\/strong>. In addition, they contain calcium, magnesium and potassium. However, they also contain vitamin B3, folic acid and other B vitamins. Among the bioactive substances, you cannot forget the&nbsp;<strong>antioxidants, including resveratrol<\/strong>. They are associated with&nbsp;<strong>a lower risk of cardiovascular disease,<\/strong> rectal<strong> and prostate cancer<\/strong>. They have anti-inflammatory properties and better satiate you.&nbsp;<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.com\/brazil-nuts-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Para or Brazil nuts<\/strong><\/a>&nbsp;<em>(Bertholletia excelsa)<\/em>&nbsp;contain healthy fats, selenium, vitamin E, folic acid, magnesium, iodine, potassium and calcium. They have antioxidant properties, anti-inflammatory effects and may help to promote a&nbsp;<strong>healthier thyroid gland<\/strong>.<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.com\/shelled-pistachios-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Pistachios<\/strong><\/a>&nbsp;<em>(Pistacia vera)<\/em>&nbsp;contain essential amino acids in addition to healthy fats and proteins. They are also rich in&nbsp;<strong>potassium, magnesium, vitamin E and vitamin B6<\/strong>. They have an effect on optimal blood sugar levels (glycaemia), are beneficial for cardiovascular health, digestion and are associated with a lower incidence of cancer.<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.com\/pecan-nuts-gymbeam.html\" class=\"ek-link\"><strong>Pecan <\/strong><\/a><em>(Carya illinoinensis)<\/em>&nbsp;contain monounsaturated fatty acids. They are also rich in manganese, magnesium, potassium, calcium and copper. They are beneficial for&nbsp;<strong>cognitive health<\/strong>, can help improve lipid profiles including cholesterol, and have antioxidant properties.<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.com\/hazelnuts-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Hazelnuts<\/strong><\/a>&nbsp;<em>(Corylus<\/em> <em>avellana)<\/em>&nbsp;contain a good amount of vitamin E, copper, potassium and manganese in addition to monounsaturated fatty acids. They have a positive effect on the lipid profile, and thus on cholesterol. They are beneficial for the cardiovascular system, act as&nbsp;<strong>antioxidants<\/strong>, and also excel in&nbsp;<strong>their anti-inflammatory properties<\/strong>.<\/li>\n\n\n\n<li><strong><a aria-label=\"Macadamia nuts (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/macadamia-nuts-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Macadamia nuts<\/a><\/strong> (Macadamia<em> integrifolia)<\/em>&nbsp;contain healthy fats but also have a good proportion of fibre. They also contain vitamin E, B1, copper, magnesium and manganese. They are beneficial for the cardiovascular system and healthy digestion. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[92\u2013102]<\/mark><\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/ua_kateryna_kononova_052023_11-1124x749.jpg\" alt=\"What other nuts are superfoods?\" class=\"wp-image-523023\" title=\"Kter\u00e9 dal\u0161\u00ed o\u0159echy pat\u0159\u00ed mezi superpotraviny?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/ua_kateryna_kononova_052023_11-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/ua_kateryna_kononova_052023_11-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/ua_kateryna_kononova_052023_11-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/ua_kateryna_kononova_052023_11-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Seeds\"><\/span>Seeds<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Even though&nbsp;<a href=\"https:\/\/gymbeam.com\/nuts-and-seeds\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>seeds<\/strong><\/a>&nbsp;are small in size, they compensate for this&nbsp;<a href=\"https:\/\/gymbeam.com\/blog\/10-healthiest-seeds-in-the-world\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>with a high proportion of beneficial substances<\/strong><\/a>. Thanks to this, they can enrich your diet with a number of micronutrients. In addition to these seeds, pumpkin and sunflower seeds or poppy seeds are definitely worth a try.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">In this section, you&#8217;ll learn more about these superfoods:<\/h3>\n\n\n\n<div class=\"wp-block-group is-nowrap is-layout-flex wp-container-core-group-is-layout-ad2f72ca wp-block-group-is-layout-flex\">\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#cocoa-beans\" style=\"border-radius:0px\">Cocoa beans<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#chia-seeds\" style=\"border-radius:0px\">Chia seeds<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#hemp seeds\" style=\"border-radius:0px\">Hemp seeds<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#flax-seeds\" style=\"border-radius:0px\">Flax seeds<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#sesame-seeds\" style=\"border-radius:0px\">Sesame seeds<\/a><\/div>\n<\/div>\n<\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"cocoa-beans\">1. Cocoa beans<\/h3>\n\n\n\n<p>The fact that&nbsp;<a href=\"https:\/\/gymbeam.com\/bio-cacao-nibs-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>cocoa beans<\/strong><\/a>&nbsp;<em>(Theobroma cacao)<\/em>&nbsp;are also a superfood will surely please all food lovers. But what does such a&nbsp;<a href=\"https:\/\/gymbeam.com\/bio-cacao-beans-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">bean<\/a> look like before it reaches your home in the form of chocolate? The fruit of the cocoa tree consists of a pulp and a shell. When you open them, you will find beans inside, which are called cocoa beans. There are<strong> approximately 30-50<\/strong> of them&nbsp;<strong>in<\/strong> one fruit. These then undergo fermentation to remove bitterness and other processes. <a href=\"https:\/\/gymbeam.com\/bio-cocoa-powder-vanavita.html\" class=\"ek-link\"><strong>Cocoa<\/strong><\/a> is then used to make drinks, chocolates,&nbsp;<strong>and<\/strong>&nbsp;other treats.<mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[103]<\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Benefits of cocoa beans<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>They can have a positive&nbsp;<strong>effect on the health of the heart and cardiovascular system<\/strong>.&nbsp;<\/li>\n\n\n\n<li>They will help maintain&nbsp;<strong>a more stable blood sugar level<\/strong>.&nbsp;<\/li>\n\n\n\n<li>They help&nbsp;<strong>fight oxidative stress<\/strong>.<\/li>\n\n\n\n<li>They are also beneficial for your psyche. They reduce stress and promote a feeling of calm and relaxation.<\/li>\n\n\n\n<li>They promote&nbsp;<strong>cognitive performance, which&nbsp;<\/strong>can make it easier<strong>&nbsp;<\/strong>for people<strong> <\/strong>to think<strong> or remember.<\/strong> <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[104\u2013107]<\/mark><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">What beneficial substances do cocoa beans contain?<\/h4>\n\n\n\n<p>Cocoa beans are notable for their content<strong> <\/strong>of <strong>antioxidants<\/strong> such as flavonoids, in particular&nbsp;<strong>catechins and procyanidins<\/strong>. Then there are alkaloids, the main representative of which is theobromine. However, they also contain phosphorus, iron, potassium, copper and magnesium. And you will also find&nbsp;<strong>vitamins B2, B3 and B6<\/strong> in them.<mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[2][108]<\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Average nutritional values of cocoa beans<\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><center>Nutritional values<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>100 g&nbsp;<\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Energy value<\/td><td class=\"has-text-align-center\" data-align=\"center\">551 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Carbohydrates&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">5.2 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Protein<\/td><td class=\"has-text-align-center\" data-align=\"center\">15 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Fat<\/td><td class=\"has-text-align-center\" data-align=\"center\">47 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Fibre<\/td><td class=\"has-text-align-center\" data-align=\"center\">23 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\">What can you prepare from cocoa beans and how can you incorporate them into your diet?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-soft-banana-brownies-with-peanut-butter-and-cocoa\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">soft banana brownies with peanut butter and cocoa<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.com\/blog\/3-healthy-smoothie-recipes-chocolate-apple-beetroot-spinach\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">chocolate smoothies<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-vegan-banana-bread-with-protein-and-nut-butter\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">vegan banana bread with protein and nut butter<\/a><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"chia-seeds\">2. Chia seeds<\/h3>\n\n\n\n<p><a href=\"https:\/\/gymbeam.com\/chia-seeds-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Chia seeds<\/strong><\/a>&nbsp;<em>(Salvia hispanica)<\/em>&nbsp;are obtained from a plant known as Hispanic sage, which is native to Mexico and Guatemala. These are small black balls that have been used for several thousands of years. The ancient Aztecs held them in high esteem.&nbsp;<strong>They ate them before longer performances<\/strong>, such as running, but they also used them as currency.<mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[109]<\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Benefits of chia seeds<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Thanks to their omega-3 content, they can support<strong> heart health and the cardiovascular system<\/strong>.<\/li>\n\n\n\n<li>They are beneficial for&nbsp;<strong>both brain and eye health<\/strong>.&nbsp;&nbsp;<\/li>\n\n\n\n<li>They promote&nbsp;<strong>healthy bone mineralisation<\/strong>.&nbsp;<\/li>\n\n\n\n<li><strong>They fight<\/strong> oxidative<strong> stress<\/strong>&nbsp;and free radicals.<\/li>\n\n\n\n<li>They <strong>are beneficial<\/strong><strong> during<\/strong><strong> weight loss.<\/strong><\/li>\n\n\n\n<li><strong>They have a positive effect on immunity.<\/strong><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"> [110\u2013112]<\/mark><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">What beneficial substances do chia seeds contain?<\/h4>\n\n\n\n<p><strong>Chia seeds<\/strong>&nbsp;are a great source of protein with a favourable&nbsp;<strong>amino acid spectrum<\/strong>, but they also contain fibre, healthy fats and antioxidants such as polyphenols, quercetin and chlorogenic acid. However, you must not forget their content<strong> of&nbsp;calcium, magnesium, potassium, selenium, folic acid and vitamin E.<\/strong><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[2][113]<\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Average nutritional values of chia seeds<\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><center>Nutritional values<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>100 g&nbsp;<\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Energy value<\/td><td class=\"has-text-align-center\" data-align=\"center\">486 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Carbohydrates&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">42 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Protein<\/td><td class=\"has-text-align-center\" data-align=\"center\">16.5 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Fat<\/td><td class=\"has-text-align-center\" data-align=\"center\">30.7 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Fibre<\/td><td class=\"has-text-align-center\" data-align=\"center\">34.4 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\">What can you prepare from chia seeds and how can you incorporate them into your diet?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-curd-chia-pudding-with-fruit\/\" class=\"ek-link\">quark chia pudding with fruit<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-coconut-chia-pudding-with-banana\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">coconut chia pudding with banana<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-home-made-strawberry-jam-with-chia-seeds\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">homemade strawberry jam with chia seeds<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-home-made-strawberry-jam-with-chia-seeds\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">chia tiramisu pudding<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-quick-banana-chia-pudding-with-almond-milk\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">quick banana chia pudding with almond milk<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-vegan-protein-cookies-with-chia-seeds\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">vegan protein biscuits with chia seeds<\/a><\/li>\n\n\n\n<li>for vegan recipes, chia gel (swollen seeds with water) acts as a great egg substitute.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/Navrh-bez-nazvu-2024-01-17T183123.640.png\" alt=\"Co si z chia sem\u00ednek p\u0159ipravit a jak je zakomponovat do j\u00eddeln\u00ed\u010dku\" class=\"wp-image-523040\" title=\"Co si z chia sem\u00ednek p\u0159ipravit a jak je zakomponovat do j\u00eddeln\u00ed\u010dku\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/Navrh-bez-nazvu-2024-01-17T183123.640.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/Navrh-bez-nazvu-2024-01-17T183123.640-400x267.png 400w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"hemp-seeds\">3. Hemp seeds<\/h3>\n\n\n\n<p>As the name suggests,&nbsp;<a href=\"https:\/\/gymbeam.com\/bio-hemp-seeds-hulled-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>hemp seeds<\/strong><\/a>&nbsp;<em>(Cannabis sativa)<\/em>&nbsp;come from the hemp plant. <strong>However, they contain almost no psychotropic substances<\/strong>, so there is no need to worry about their effects in this respect. Therefore, you can incorporate them into your diet with a clear conscience and enjoy the benefits of this plant.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Benefits of hemp seeds<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>They can help&nbsp;<strong>lower cholesterol&nbsp;<\/strong>in people who suffer from high cholesterol levels.&nbsp;<\/li>\n\n\n\n<li>They help with<strong> the<\/strong>&nbsp;<strong>care of the cardiovascular system<\/strong>.&nbsp;<\/li>\n\n\n\n<li>They can help<strong>&nbsp;relieve dryness or itching<\/strong> of<strong> the skin associated with eczema<\/strong>. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[114\u2013115]<\/mark><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">What beneficial substances do hemp seeds contain?<\/h4>\n\n\n\n<p>Although it would be nice if hemp seeds were also a source of&nbsp;<a href=\"https:\/\/gymbeam.com\/cbd\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">CBD cannabidiol<\/a>&nbsp;with a wide range of effects, this is not the case. Therefore, you have to make do with<strong>&nbsp;flavonoids, proanthocyanidins, phenolic acid, amino acids, healthy fats and vitamin<\/strong> K. However, phosphorus, potassium, magnesium, calcium, zinc, iron and vitamins A, D and E are not lacking either. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[2][116]<\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Average nutritional values of hemp seeds<\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><center>Nutritional values<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>100 g&nbsp;<\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Energy value<\/td><td class=\"has-text-align-center\" data-align=\"center\">553 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Carbohydrates&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">8.67 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Protein<\/td><td class=\"has-text-align-center\" data-align=\"center\">31.6 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Fat<\/td><td class=\"has-text-align-center\" data-align=\"center\">48.8 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Fibre<\/td><td class=\"has-text-align-center\" data-align=\"center\">4 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\">What can you prepare with hemp seeds and how can you incorporate them into your diet?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/gymbeam.com\/blog\/muffins-with-hemp-seeds\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">hemp seed muffins<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-crunchy-seed-crackers\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">crispy seed crackers<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.com\/blog\/christmas-fitness-recipe-coconut-hemp-protein-cookies\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">coconut cookies with hemp protein<\/a><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"flax-seeds\">4. Flax seeds<\/h3>\n\n\n\n<p>There is no doubt&nbsp;about the benefits of flax seeds<em>&nbsp;<\/em>(<em>Linum usitatissimum<\/em>). Their Latin name means &#8220;very useful&#8221;.&nbsp; It is a crop that has been cultivated around the world since the beginning of civilization.&nbsp; It was primarily used in clothing and stationery,&nbsp;<a href=\"https:\/\/gymbeam.com\/bio-linseed-oil-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>while flaxseed oil<\/strong><\/a>&nbsp;and seeds were primarily used as animal feed. Only over time did it become clear how much you can benefit from it. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[117]<\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Benefits of flax seeds<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>They can help&nbsp;<strong>lower blood sugar<\/strong> levels.&nbsp;<\/li>\n\n\n\n<li>They are associated with a lower risk<strong>&nbsp;of developing breast cancer<\/strong>.&nbsp;<\/li>\n\n\n\n<li>They have&nbsp;<strong>a positive impact on digestion<\/strong>.&nbsp;<\/li>\n\n\n\n<li><strong>They support the health of the cardiovascular system<\/strong>.<mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[118]<\/mark><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">What beneficial substances do flax seeds contain?<\/h4>\n\n\n\n<p>In addition to the beneficial omega-3 fatty acids and fibre, flaxseeds are also rich&nbsp;in<strong> copper, phosphorus, magnesium, manganese, vitamin B1 and B6<\/strong>. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[2][119]<\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Average nutritional values of flax seeds<\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><center>Nutritional values<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>100 g&nbsp;<\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Energy value<\/td><td class=\"has-text-align-center\" data-align=\"center\">534 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Carbohydrates&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">29 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Protein<\/td><td class=\"has-text-align-center\" data-align=\"center\">19.3 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Fat<\/td><td class=\"has-text-align-center\" data-align=\"center\">42 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Fibre<\/td><td class=\"has-text-align-center\" data-align=\"center\">27 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\">What can you prepare from flax seeds and how can you incorporate them into your diet?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-crunchy-seed-crackers\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">crispy seed crackers<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-crispy-bread-full-of-fiber-and-protein\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">crunchy bread packed with fibre and protein<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.com\/blog\/5-great-recipes-for-chocolate-brownies-for-athletes\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">no-bake brownies<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-autumn-apple-pie-with-pecan-crumble\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">autumn apple pie with pecan crumble<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-pumpkin-pecan-budnt-cake\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">pumpkin cake with pecan nuts<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-moist-high-protein-carrot-cake\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">soft carrot cake packed with protein<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-cauliflower-and-broccoli-fritters\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">cauliflower and broccoli pancakes<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.com\/blog\/5-fit-desserts-with-curd-you-will-fall-in-love-with\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">cheesecake from a blender<\/a><\/li>\n\n\n\n<li>just&nbsp;like chia seeds they can help replace eggs in dough<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"sesame-seeds\">5. Sesame seeds<\/h3>\n\n\n\n<p><strong>Sesame seeds<\/strong>&nbsp;<em>(Sesamum indicum)<\/em>&nbsp;come from a plant with white bell-shaped flowers called Indian sesame. The seeds can have several colours, most often you can find white,<strong> black, brown or red<\/strong>&nbsp;<strong>sesame<\/strong>. In addition, they all differ in their taste. They have been used for their benefits in Chinese medicine for years. Nowadays, the seeds are most often sprinkled directly onto dishes, but you can also enjoy sesame oil or <a href=\"https:\/\/gymbeam.com\/bio-tahini-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>tahini paste<\/strong><\/a>, which is prepared by grinding the seeds.<mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[120\u2013121]<\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Benefits of sesame seeds<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Thanks to their antioxidant&nbsp;content,&nbsp;<strong>they help fight free radicals<\/strong>.<\/li>\n\n\n\n<li>They <strong>are beneficial for digestion<\/strong>.<\/li>\n\n\n\n<li>They can&nbsp;<strong>help lower cholesterol levels<\/strong>.<\/li>\n\n\n\n<li>Thanks to their magnesium content,&nbsp;<strong>they can help lower blood pressure<\/strong>.&nbsp;<\/li>\n\n\n\n<li>They have a positive effect on&nbsp;<strong>bone health<\/strong>.<\/li>\n\n\n\n<li>They can support&nbsp;<strong>thyroid health<\/strong>.<\/li>\n\n\n\n<li>They <strong>may<\/strong> have<strong> anti-inflammatory effects<\/strong>. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[122\u2013124][236]<\/mark><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">What beneficial substances do sesame seeds contain?<\/h4>\n\n\n\n<p>Sesame seeds are rich in&nbsp;<strong>iron, copper, magnesium, phosphorus and vitamins B1, B3 and B6<\/strong>. In addition, they also contain antioxidants. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[2]&nbsp;<\/mark>&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Average nutritional values of sesame seeds<\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><center>Nutritional values<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>100 g&nbsp;<\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Energy value<\/td><td class=\"has-text-align-center\" data-align=\"center\">573 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Cabohydrates&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">23.4 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Protein<\/td><td class=\"has-text-align-center\" data-align=\"center\">17.7 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Fat<\/td><td class=\"has-text-align-center\" data-align=\"center\">49.7 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Fibre<\/td><td class=\"has-text-align-center\" data-align=\"center\">11.8 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\">What can you prepare from sesame seeds and how can you incorporate them into your diet?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-falafel-with-home-made-hummus\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">falafel with homemade hummus<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-chickpea-hummus-in-3-different-ways\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">chickpea hummus 3\u00d7 variations<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-seitan-noodles-with-broccoli-in-asian-sauce\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">seitan noodles with broccoli in Asian sauce<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-protein-granola-bars\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">protein granola bars<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-vegan-stir-fry-with-tofu-and-vegetables\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">vegan stir-fry with tofu and vegetables<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-crispy-bread-full-of-fiber-and-protein\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">crunchy bread packed with fibre and protein<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-soba-noodles-with-tofu-and-vegetables\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">soba noodles with tofu and vegetables<\/a><\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/Navrh-bez-nazvu-2024-01-17T183526.459.png\" alt=\"What can you prepare from sesame seeds and how can you incorporate them into your diet?\" class=\"wp-image-523056\" title=\"Co si ze sezamov\u00fdch sem\u00ednek p\u0159ipravit a jak je zakomponovat do j\u00eddeln\u00ed\u010dku\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/Navrh-bez-nazvu-2024-01-17T183526.459.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/Navrh-bez-nazvu-2024-01-17T183526.459-400x267.png 400w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Roots\"><\/span>Roots<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Beneficial roots have been used for thousands of years. However, their popularity is continually growing today. All the more so because you can use them in many forms. Thanks to its&nbsp;<strong>concentrated powder form<\/strong>,it gives you the unique opportunity to taste new varieties.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">In this section, you&#8217;ll learn more about these superfoods:<\/h3>\n\n\n\n<div class=\"wp-block-group is-nowrap is-layout-flex wp-container-core-group-is-layout-ad2f72ca wp-block-group-is-layout-flex\">\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#turmeric\" style=\"border-radius:0px\">Turmeric<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#ginger\" style=\"border-radius:0px\">Ginger<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#ashwagandha\" style=\"border-radius:0px\">Ashwagandha<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#maca\" style=\"border-radius:0px\">Maca<\/a><\/div>\n<\/div>\n<\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"turmeric\">1. Turmeric<\/h3>\n\n\n\n<p><a href=\"https:\/\/gymbeam.com\/bio-turmeric-powder-gymbeam.html\" class=\"ek-link\"><strong>Turmeric<\/strong><\/a>&nbsp;<em>(Curcuma longa)<\/em>&nbsp;has been used around the world for thousands of years, for example as an important element in Hindu and Buddhist religious ceremonies. In addition, monks were forbidden to wear white clothes, so they dyed their clothes with turmeric. Due to its excellent availability, it is nicknamed<strong>&nbsp;Indian saffron<\/strong>. At a time when saffron was expensive and relatively&nbsp;<strong>scarce<\/strong>, turmeric was used as a substitute. Today, it is becoming more and more popular, so it is not uncommon to find turmeric&nbsp;<strong>lattes in cafes, for<\/strong> example.<mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[125]<\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Benefits of turmeric<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Thanks to its anti-inflammatory effects, it can help with<strong>&nbsp;arthritis<\/strong>.&nbsp;<\/li>\n\n\n\n<li>It can&nbsp;<strong>reduce the symptoms of anxiety and depression<\/strong> to some extent.<\/li>\n\n\n\n<li>It is associated with a lower likelihood of developing<strong>&nbsp;neurodegenerative diseases<\/strong>.&nbsp;<\/li>\n\n\n\n<li>It is&nbsp;<strong>used as a supportive<\/strong> aid<strong> in the treatment of cardiovascular diseases<\/strong>.<\/li>\n\n\n\n<li>Has <strong>a positive effect on brain health<\/strong>.&nbsp;<\/li>\n\n\n\n<li>It is associated with a lower risk<strong>&nbsp;of developing cancer<\/strong>. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[126\u2013129]<\/mark><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">What beneficial substances does turmeric contain?<\/h4>\n\n\n\n<p><strong>Turmeric&nbsp;<\/strong>is also known for its high content of antioxidants such as polyphenols. The most famous is curcumin, to which it owes many of its abilities. It is certainly not lacking in&nbsp;<strong>vitamin C, vitamin B6, manganese, iron <\/strong>or<strong> potassium<\/strong>.<mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[2]<\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Nutritional values of turmeric<\/h4>\n\n\n\n<p>The values given refer to 100 g of turmeric in powder form.<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><center>Nutritional values<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>100 g&nbsp;<\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Energy value<\/td><td class=\"has-text-align-center\" data-align=\"center\">395 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Carbohydrates&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">53.6 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Protein<\/td><td class=\"has-text-align-center\" data-align=\"center\">10 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Fat<\/td><td class=\"has-text-align-center\" data-align=\"center\">11.5 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Fibre<\/td><td class=\"has-text-align-center\" data-align=\"center\">13 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\">What can you prepare with turmeric and how can you incorporate it into your diet?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-chicken-with-turmeric-and-coconut-milk\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">chicken mix with turmeric and coconut milk<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-indian-butter-chicken\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Indian butter chicken<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-aromatic-indian-curry-with-shredded-chicken\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">fragrant Indian curry with chopped chicken meat<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-chickpea-hummus-in-3-different-ways\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">hummus<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-creamy-lentil-soup\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">creamy lentil soup<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-vegan-curry-with-tofu-chickpeas\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">vegan curry with tofu and chickpeas<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-chickpea-curry-soup-with-coconut-milk-and-quinoa\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">chickpea curry soup with coconut milk and quinoa<\/a><\/li>\n\n\n\n<li>add to a ginger shot to increase the proportion of beneficial substances<\/li>\n\n\n\n<li>turmeric latte<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"ginger\">2. Ginger&nbsp;<\/h3>\n\n\n\n<p><a href=\"https:\/\/gymbeam.com\/bio-ginger-powder-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Ginger<\/strong><\/a>&nbsp;<em>(Zingiber officinale)<\/em><strong>&nbsp;<\/strong>is a food with&nbsp;<a href=\"https:\/\/gymbeam.com\/blog\/how-can-ginger-improve-our-health-and-help-lose-weight\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>many benefits<\/strong><\/a>, which has its tradition mainly in Japan. There, it is used primarily between courses to cleanse the palate and prepare for new flavours. Most often it is used in the form of tea when you want to warm up or when you are sick. It is also used to flavour food. The oil from this root is&nbsp;<strong>also used as an ingredient in perfumes<\/strong>.<mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[130]<\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Benefits of ginger<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>It can help&nbsp;<strong>reduce pain related to osteoarthritis<\/strong>.&nbsp;<\/li>\n\n\n\n<li>It can<strong>&nbsp;lower blood pressure<\/strong>.&nbsp;<\/li>\n\n\n\n<li>It can help&nbsp;<strong>reduce<\/strong> menstrual<strong> pain<\/strong>.&nbsp;<\/li>\n\n\n\n<li>It <strong>has anti-inflammatory properties<\/strong>.&nbsp;<\/li>\n\n\n\n<li>It can be<strong>&nbsp;effective during weight loss<\/strong>.&nbsp;<\/li>\n\n\n\n<li>It helps<strong>&nbsp;reduce nausea, even during pregnancy<\/strong>&nbsp;or during chemotherapy.&nbsp;<\/li>\n\n\n\n<li><strong>Supports immunity.<\/strong><\/li>\n\n\n\n<li>It is beneficial for&nbsp;<strong>cardiovascular health.<\/strong>&nbsp;<\/li>\n\n\n\n<li>Helps <strong>fight oxidative stress<\/strong>.<strong> <\/strong><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[131\u2013139]<\/mark><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">What beneficial substances does ginger contain?<\/h4>\n\n\n\n<p>Ginger is rich in&nbsp;<strong>antioxidants, especially gingerol<\/strong>. In addition, it also contains<strong>&nbsp;vitamin B6, iron, potassium, vitamin C, magnesium, phosphorus, zinc, folic acid and vitamin B3.<\/strong> <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[2]<\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Nutritional values of ginger<\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><center>Nutritional values<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>100 g&nbsp;<\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Energy value<\/td><td class=\"has-text-align-center\" data-align=\"center\">81 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Carbohydrates&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">15.8 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Protein<\/td><td class=\"has-text-align-center\" data-align=\"center\">1.82 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Fat<\/td><td class=\"has-text-align-center\" data-align=\"center\">0.75 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Fibre<\/td><td class=\"has-text-align-center\" data-align=\"center\">2 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\">What can you prepare with ginger and how can you incorporate it into your diet?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-pad-thai-with-chicken-and-ginger\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Pad Thai with chicken and ginger<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.com\/blog\/10-recipes-for-the-most-popular-smoothie-drinks\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">smoothie<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-delicious-ramen-full-of-flavor-and-protein\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">delicious ramen full of protein and flavour<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-teriyaki-chicken\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Teriyaki chicken<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-indian-butter-chicken\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Indian butter chicken<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-juicy-chicken-breast-in-orange-sauce\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">juicy chicken breast in orange sauce<\/a><\/li>\n\n\n\n<li>autumn cakes<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.com\/ginger-shot-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">shots<\/a><\/li>\n\n\n\n<li>ginger tea<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/predajna_jul-18-1124x749.jpg\" alt=\"What can you prepare with ginger and how can you incorporate it into your diet?\n\" class=\"wp-image-523072\" title=\"Co si ze z\u00e1zvoru p\u0159ipravit a jak ho zakomponovat do j\u00eddeln\u00ed\u010dku\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/predajna_jul-18-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/predajna_jul-18-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/predajna_jul-18-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/predajna_jul-18.jpg 2000w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"ashwagandha\">3. Ashwagandha<\/h3>\n\n\n\n<p><a href=\"https:\/\/gymbeam.com\/bio-ashwagandha-powder-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Ashwagandha<\/strong><\/a>&nbsp;<em>(Withania somnifera)<\/em>&nbsp;is an herb that has been used in Ayurveda and Chinese medicine for thousands of years. You may also know it as&nbsp;<strong>Indian ginseng or Indian winter cherry<\/strong>. It is a small shrub with yellow flowers, grown mainly in India and North Africa. It is considered to be an &#8220;<a href=\"https:\/\/gymbeam.com\/blog\/adaptogens-natural-substances-that-help-manage-stress\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>adaptogen<\/strong><\/a>&#8221; with many beneficial&nbsp;<a href=\"https:\/\/gymbeam.com\/blog\/ashwagandha-an-unobtrusive-herb-that-hides-wonders\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>benefits<\/strong><\/a>, which is why it is becoming increasingly popular worldwide.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Benefits of ashwagandha<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>It can help you&nbsp;<strong>better manage stressful situations<\/strong>.<\/li>\n\n\n\n<li>Helps <strong>to better manage anxiety<\/strong>.<\/li>\n\n\n\n<li>It has&nbsp;<strong>a positive effect on cognitive functions<\/strong>. It can <strong>improve memory, concentration, psychological well-being and sleep<\/strong>.<\/li>\n\n\n\n<li>It can have a positive effect on testosterone levels and on the&nbsp;<strong>overall reproductive health of both men and women<\/strong>.&nbsp;<\/li>\n\n\n\n<li><strong>Supports immunity.<\/strong><\/li>\n\n\n\n<li>Improves <strong>cardiovascular performance and regeneration<\/strong>&nbsp;in healthy athletes.<mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[140\u2013144]<\/mark><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">What beneficial substances does ashwagandha contain?<\/h4>\n\n\n\n<p>The main functional substances of&nbsp;<a href=\"https:\/\/gymbeam.com\/ashwagandha-ksm-66r-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ashwagandha<\/a>, thanks to which this plant has so many beneficial effects, are<strong>&nbsp;alkaloids<\/strong>&nbsp;(isopelletierine, anaferine, kuseohygrin, anahygrin, etc.),&nbsp;<strong>saponins and<\/strong>&nbsp;<strong>steroid lactones<\/strong>&nbsp;(withanolides, withaferines). It is withanolides that are considered to be the main biologically active substance of this powerful adaptogen.<mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[145]<\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Nutritional values of ashwagandha<\/h4>\n\n\n\n<p>The values given refer to 100 g of ashwagandha in powder form.<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><center>Nutritional values<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>100 g&nbsp;<\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Energy value<\/td><td class=\"has-text-align-center\" data-align=\"center\">350 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Carbohydrates&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">80 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Protein<\/td><td class=\"has-text-align-center\" data-align=\"center\">4.9 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Fat<\/td><td class=\"has-text-align-center\" data-align=\"center\">1 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\">What can you prepare with ashwagandha and how can you incorporate it into your diet?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>in powder form, it can be added to smoothies, porridges and desserts<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"maca\">4. Maca<\/h3>\n\n\n\n<p><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/maca-120-caps-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Maca<\/strong><\/a>&nbsp;<em>(Lepidium meyenii)<\/em>&nbsp;alias&nbsp;<strong>Peruvian ginseng or&nbsp;<\/strong><a href=\"https:\/\/gymbeam.com\/bio-gelatinized-maca-powder-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Peruvian maca<\/strong><\/a>&nbsp;is a plant that is native to the Andes and grows only at high altitudes. It can be of different colours \u2013 from yellow to red, purple to black. You will reap<a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/blog\/maca-super-food-and-miracle-from-peru\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"> the most benefits<\/a>&nbsp;from it if you use it raw, in the form of powder, tablets or capsules. It belongs among the&nbsp;<strong>adaptogens<\/strong> and thus has undeniable positive effects on your body.<mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[146]<\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Benefits of maca<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>It has a positive effect on libido<\/strong>&nbsp;and, according to research, could act as an aid in the case of erectile dysfunction. As a result, it<strong>&nbsp;<\/strong>is used<strong> in an effort to improve sex life<\/strong>.&nbsp;<\/li>\n\n\n\n<li>It can<strong>&nbsp;improve the quality, quantity and motility of sperm<\/strong>.&nbsp;<\/li>\n\n\n\n<li><strong>Supports endurance performance.<\/strong><\/li>\n\n\n\n<li>It <strong>can reduce the symptoms of depression<\/strong> in menopausal women.<\/li>\n\n\n\n<li>It can&nbsp;<strong>lower blood pressure in cases of hypertension<\/strong>.<\/li>\n\n\n\n<li>Helps <strong>fight free radicals and oxidative stress<\/strong>. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[147\u2013152]<\/mark><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">What beneficial substances does maca contain?<\/h4>\n\n\n\n<p>Maca contains a number of beneficial essential amino acids. It does not lack fibre, iron, iodine, potassium, copper, manganese,&nbsp;<strong>vitamin C, B2, B3 and B6<\/strong> either. However, we must also mention polyphenols, macaenes (unsaturated fatty acids typical of maca), alkaloids (e.g. macamides), glucosinolates, phytosterols and tannins.<mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[2][153\u2013154][237\u2013240]<\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Nutritional values of maca<\/h4>\n\n\n\n<p>The values given refer to 100 g of maca powder.<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><center>Nutritional values<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>100 g&nbsp;<\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Energy value<\/td><td class=\"has-text-align-center\" data-align=\"center\">320 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Carbohydrates&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">72 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Protein<\/td><td class=\"has-text-align-center\" data-align=\"center\">11.3 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Fat<\/td><td class=\"has-text-align-center\" data-align=\"center\">0.7 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Fibre<\/td><td class=\"has-text-align-center\" data-align=\"center\">16 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\">What can you prepare with maca and how can you incorporate it into your diet?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>in powder form, it can be added to smoothies, porridges and desserts<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/Navrh-bez-nazvu-2024-01-17T184502.945.png\" alt=\"What can you prepare with maca and how can you incorporate it into your diet?\" class=\"wp-image-523089\" title=\"Co si z macy p\u0159ipravit a jak ji zakomponovat do j\u00eddeln\u00ed\u010dku\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/Navrh-bez-nazvu-2024-01-17T184502.945.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/Navrh-bez-nazvu-2024-01-17T184502.945-400x267.png 400w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Mushrooms\"><\/span>Mushrooms<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Although it is common to have mushrooms in your diet,&nbsp;<strong>some may not be readily available<\/strong> in raw<strong> form<\/strong>. Therefore, you can also resort to using the form of capsule or tablet supplements. This is also why we deliberately exclude nutritional values for this category.&nbsp; However, we will certainly not deprive you of<a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/blog\/what-are-the-effects-of-reishi-oyster-mushroom-and-other-medicinal-fungi\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"> information regarding their benefits<\/a>.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">In this section, you&#8217;ll learn more about these superfoods:<\/h3>\n\n\n\n<div class=\"wp-block-group is-nowrap is-layout-flex wp-container-core-group-is-layout-ad2f72ca wp-block-group-is-layout-flex\">\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#cordyceps\" style=\"border-radius:0px\">Cordyceps<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#reishi\" style=\"border-radius:0px\">Reishi<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#chaga\" style=\"border-radius:0px\">Chaga<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#hericium\" style=\"border-radius:0px\">Hericium<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#shiitake\" style=\"border-radius:0px\">Shiitake<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#maitake\" style=\"border-radius:0px\">&nbsp;Maitake<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#oyster-mushroom\" style=\"border-radius:0px\">Oyster mushroom<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#dalsi-houby\" style=\"border-radius:0px\">Other mushrooms<\/a><\/div>\n<\/div>\n<\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"cordyceps\">1. Cordyceps&nbsp;<\/h3>\n\n\n\n<p><a href=\"https:\/\/gymbeam.com\/cordyceps-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Cordyceps<\/strong><\/a>&nbsp;<em>(Ophiocordyceps sinensis)<\/em>&nbsp;alias Chinese caterpillar has previously been referred to as a treasure. As the name suggests, its&nbsp;shape<strong> resembles a caterpillar<\/strong>&nbsp;and it is known to parasitise insect larvae. Although there are more than 400 species of Cordyceps, research has focused mainly on the health effects of&nbsp;<em>Cordyceps sinensis and Cordyceps militaris,<\/em>&nbsp;which are among the most widely used.<mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"> [155\u2013156]<\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Benefits of cordyceps&nbsp;&nbsp;<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>It may have&nbsp;<strong>anti-inflammatory and analgesic effects<\/strong>&nbsp;due to its cordycepin content.&nbsp;<\/li>\n\n\n\n<li>It has a positive&nbsp;<strong>effect on performance and physical well-being.&nbsp;<\/strong>&nbsp;<\/li>\n\n\n\n<li>It is used&nbsp;<strong>as a<\/strong> supportive<strong> aid in the treatment of cancer.<\/strong><\/li>\n\n\n\n<li>It can help&nbsp;<strong>reduce oxidative stress.<\/strong><\/li>\n\n\n\n<li>It is used<strong>&nbsp;as part of an anti-ageing routine to slow down<\/strong> the signs<strong> of<\/strong><strong> ageing.&nbsp;<\/strong><\/li>\n\n\n\n<li>Is beneficial for&nbsp;<strong>heart health<\/strong>.<\/li>\n\n\n\n<li>It has&nbsp;<strong>a positive effect on your immunity. <\/strong><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[157\u2013161]<\/mark><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">What beneficial substances do cordyceps contain?<\/h4>\n\n\n\n<p>Cordyceps is known for its content of&nbsp;<strong>nucleosides, polysaccharides, sterols, proteins, amino acids and polypeptides<\/strong>. Other bioactive substances include cordycepin, ergosterol, mannitol and adenosine. Thanks to this, it boasts many positive effects on the human body.<mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[162]<\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"reishi\">2. Reishi&nbsp;<\/h3>\n\n\n\n<p><a href=\"https:\/\/gymbeam.com\/reishi-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Reishi<\/strong><\/a><em> (Ganoderma lucidum)&nbsp;<\/em>is a mushroom native to Asia, which you may also know under the name&nbsp;<strong>Glossy Ganoderma<\/strong>. It is a dark mushroom with a woody texture that has a shiny surface. In Chinese, its name is associated with spiritual power, immortality, success, well-being and longevity. Previously, this mushroom was difficult to find, but nowadays it is commonly available in<strong> powder or tablet<\/strong>&nbsp;<strong>form<\/strong>.<mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[163\u2013165]<\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Benefits of reishi<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>It can help&nbsp;<strong>stabilise blood sugar levels<\/strong>&nbsp;(glycaemia).&nbsp;<\/li>\n\n\n\n<li><strong>Supports the body&#8217;s defences<\/strong>.<\/li>\n\n\n\n<li>Studies also mention its chemo preventive&nbsp;<strong> <\/strong>or<strong> tumoricidal<\/strong>&nbsp;(tumour-killing) abilities.<\/li>\n\n\n\n<li>May help&nbsp;<strong>reduce symptoms of neurasthenia (neural weakness)<\/strong>.<mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[166\u2013169]<\/mark><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">What beneficial substances do Reishi contain?<\/h4>\n\n\n\n<p>Reishi is known for its content&nbsp;<strong>of bioactive substances such as terpenoids, steroids, phenols and nucleotides<\/strong>. Another great advantage is its protein content, including the essential amino acids lysine and leucine. The three main physiologically active components in reishi are polysaccharides, peptidoglycans and triterpenes. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[170\u2013173]<\/mark><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"843\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/IMG_9965-1-1124x843.jpg\" alt=\"What beneficial substances do Reishi contain?\" class=\"wp-image-523106\" title=\"Kter\u00e9 prosp\u011b\u0161n\u00e9 l\u00e1tky reishi obsahuje?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/IMG_9965-1-1124x843.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/IMG_9965-1-400x300.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/IMG_9965-1-1536x1152.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/IMG_9965-1.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"chaga\">3. Chaga<\/h3>\n\n\n\n<p>The mushroom&nbsp;<a href=\"https:\/\/gymbeam.com\/chaga-mushroom-extract-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>chaga<\/strong><\/a>&nbsp;<em>(Inonotus obliquus)<\/em>&nbsp;may also be known as andslanted rust. It is a wood-destroying fungus that grows on birch trees and resembles a pile of dirt. However, it differs from the latter by its orange part. Chaga grows under the bark of the tree, which gradually falls off due to this. It is found in northern Europe, Russia or Asia. The easiest way to reap its benefits is to use concentrated supplements such as a powder form.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Benefits of chaga&nbsp;<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>It is associated with lower<strong>&nbsp;values of &#8220;bad&#8221; cholesterol<\/strong>.<\/li>\n\n\n\n<li>In studies, a slowing down<strong>&nbsp;<\/strong><strong>of<\/strong> the<strong> growth of cancer cells or tumours has<\/strong> been observed.<\/li>\n\n\n\n<li>It is&nbsp;<strong>associated<\/strong> with<strong> anti-inflammatory effects<\/strong>.<\/li>\n\n\n\n<li>It has a positive&nbsp;<strong>effect on the immune system<\/strong>.<mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[174\u2013176]<\/mark><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">What beneficial substances does chaga contain?<\/h4>\n\n\n\n<p>Chaga contains polyphenols, triterpenoids and polysaccharides. But it also boasts&nbsp;<strong>a good proportion of<\/strong> antioxidants, which have a positive effect on the body.<mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[177]<\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"hericium\">4. Hericium<\/h3>\n\n\n\n<p><em><a href=\"https:\/\/gymbeam.com\/hericium-lion-s-mane-extract-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Hericium erinaceus<\/a> is an edible<\/em>&nbsp;mushroom also known as lion&#8217;s mane. It is&nbsp;<strong>white in colour<\/strong>&nbsp;and divided into many hanging strands. It grows in coniferous forests in northern climates such as Canada, Russia and northern Europe. Nowadays it is popular mainly due to&nbsp;<strong>its nootropic properties<\/strong>.<mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[178\u2013180]<\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Benefits of hericium&nbsp;<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>It can have a&nbsp;<strong>positive effect on cognitive functions<\/strong> such as memory or attention, and is even considered a&nbsp;<a href=\"https:\/\/gymbeam.com\/blog\/nootropics-to-improve-brain-and-memory-functions-that-you-need-to-know\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>nootropic<\/strong><\/a>.&nbsp;<\/li>\n\n\n\n<li>It has&nbsp;<strong>a positive effect on the psyche<\/strong>. In menopausal women, it helps&nbsp;<strong>reduce the symptoms of depression and anxiety<\/strong>.&nbsp;<\/li>\n\n\n\n<li>Studies have also described its use as<strong>&nbsp;<\/strong>adjuvant<strong> therapy in<\/strong>&nbsp;<strong>the<\/strong> treatment of leukaemia.<\/li>\n\n\n\n<li>It can have a positive effect on&nbsp;<strong>heart health, control sugar levels, support the<\/strong> digestive tract<strong> and wound healing<\/strong>.<mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[181\u2013188]<\/mark><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">What beneficial substances does hericium contain?<\/h4>\n\n\n\n<p>Hericium is known for its content&nbsp;<strong>of beta-glucan polysaccharides<\/strong>. Other beneficial substances contained in hericium include erinacins and hericenones, which are associated with&nbsp;<strong>neuroprotective effects<\/strong>. Lion&#8217;s Mane also boasts a wide range of antioxidants.<mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[189\u2013190]<\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"shiitake\">5. Shiitake<\/h3>\n\n\n\n<p><a href=\"https:\/\/gymbeam.com\/shiitake-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Shiitake<\/strong><\/a>&nbsp;<em>(Lentinula edodes)<\/em>&nbsp;is one of the most popular mushrooms worldwide, regularly appearing in many people&#8217;s diets. You may also know it as &#8220;Lentinula&nbsp;<strong>mushroom&#8221;<\/strong>, but it is also referred to as the elixir of life. It has a brown hat with a typical diameter of 5\u201310 cm. However, lighter irregular sections may also appear on its surface. Shiitake is distinguished<strong>&nbsp;by its meatiness and rich flavour<\/strong>, which has made it part of the Asian diet for hundreds of years.<mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[191]<\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Benefits of shiitake&nbsp;&nbsp;<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>It can have a&nbsp;<strong>positive effect on cholesterol levels<\/strong>.<\/li>\n\n\n\n<li>It can&nbsp;<strong>support the proper function of immunity<\/strong>.<\/li>\n\n\n\n<li>In studies, it is also known&nbsp;<strong>for<\/strong> its<strong> anti-cancer properties<\/strong>.<\/li>\n\n\n\n<li>It can&nbsp;<strong>boost the immune system<\/strong>.<mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[192\u2013195]<\/mark><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">What beneficial substances does shiitake contain?<\/h4>\n\n\n\n<p>Shiitake is&nbsp;<strong>high in fibre<\/strong>. Among the active substances it is necessary to mention terpenoids, sterols and lipids, which have many positive effects. The quantity present depends on the length of cultivation, storage and preparation. However, it also has&nbsp;<strong>a high content of vitamins and minerals<\/strong>. For example, we can name vitamins B5, B2, B3, B6 and vitamin B9. However, their composition also includes copper, selenium, magnesium and zinc. And, of course, bioactive substances such as sterols, eritadenine and the like.<mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"> [196\u2013198]<\/mark><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/yuval-zukerman-gYGnlltOlx0-unsplash-1124x749.jpg\" alt=\"What beneficial substances does shiitake contain?\" class=\"wp-image-523122\" title=\"Kter\u00e9 prosp\u011b\u0161n\u00e9 l\u00e1tky shiitake obsahuje?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/yuval-zukerman-gYGnlltOlx0-unsplash-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/yuval-zukerman-gYGnlltOlx0-unsplash-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/yuval-zukerman-gYGnlltOlx0-unsplash-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/yuval-zukerman-gYGnlltOlx0-unsplash-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"maitake\">6. Maitake<\/h3>\n\n\n\n<p><a href=\"https:\/\/gymbeam.com\/catalog\/product\/view\/id\/81376\/s\/maitake-gymbeam\/category\/2\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Maitake<\/strong><\/a>&nbsp;<em>(Grifola frondosa)&nbsp;<\/em>is a polypore mushroom, which you may also know under the name of hen-of-the-woods mushroom, but<strong> it<\/strong> is also known as&nbsp;<strong>the<\/strong> dancing mushroom. This name is said to have originated when Buddhist nuns searched for food and accidentally discovered this mushroom. Due to the fact that it was a great delicacy, they celebrated the find by dancing. Its fruit looks like a large cluster, you can see it on tree stumps. It is&nbsp;<strong>considered an adaptogen<\/strong>, which is why people across the globe like to include it in their diets.<mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[199\u2013201]<\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Benefits of maitake&nbsp;<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>It is used to&nbsp;<strong>increase the body<\/strong>&#8216;s resistance to stress and other external influences.<\/li>\n\n\n\n<li>Studies show that it can be used&nbsp;<strong>as a supportive supplement<\/strong> in<strong> cancer treatment as<\/strong> it can help reduce the development of cancer cells.<mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"> [202\u2013204]<\/mark><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">What beneficial substances does maitake contain?<\/h4>\n\n\n\n<p>The main bioactive substances are&nbsp;<strong>beta-glucans<\/strong>. However, there are also various polysaccharide fractions. Of course, there is also a decent amount of amino acids. In addition, maitake boasts a high content of vitamin B3. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[205\u2013206]<\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"oyster-mushroom\">7. Oyster mushrooms<\/h3>\n\n\n\n<p><strong>Oyster mushrooms<\/strong><em>&nbsp;(Pleurotus ostreatus)<\/em>&nbsp;are a popular, readily available mushroom. It can be recognised by its white to light brown funnel-shaped fruit, which is approximately 5-25 cm in diameter. Another characteristic feature is the short leg and also the occurrence in clusters. It has a delicate flavour and velvety texture, for which it is very popular in cooking. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[207]<\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Benefits of oyster mushrooms<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>It helps the body cope with oxidative stress.<\/li>\n\n\n\n<li>It can help reduce the level of \u201cbad\u201d cholesterol in the blood.<\/li>\n\n\n\n<li>It can also help improve blood pressure and blood glucose levels in patients with diabetes.<\/li>\n\n\n\n<li><strong>Supports immunity.<\/strong><\/li>\n\n\n\n<li>Helps <strong>reduce fatigue and exhaustion.<\/strong><\/li>\n\n\n\n<li>Contributes to the protection of cells from oxidative stress. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[208\u2013213]<\/mark><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">What beneficial substances do oyster mushrooms contain?<\/h4>\n\n\n\n<p>They contain many bioactive substances such as polysaccharides, peptides, proteins, terpenoids, fatty acid esters and polyphenols. In addition, they are a great source of vitamin B3 and vitamin B2. <strong>You will also find<\/strong> <strong>important antioxidants<\/strong> in oyster mushrooms.<mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[2]<\/mark><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"674\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/dennis-scherdt-afvdKrcS09M-unsplash-1124x674.jpg\" alt=\"What beneficial substances do oyster mushrooms contain?\" class=\"wp-image-523138\" title=\"Kter\u00e9 prosp\u011b\u0161n\u00e9 l\u00e1tky hl\u00edva \u00fast\u0159i\u010dn\u00e1 obsahuje?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/dennis-scherdt-afvdKrcS09M-unsplash-1124x674.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/dennis-scherdt-afvdKrcS09M-unsplash-400x240.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/dennis-scherdt-afvdKrcS09M-unsplash-1536x922.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/dennis-scherdt-afvdKrcS09M-unsplash-2048x1229.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"other-mushrooms\">What other mushrooms are superfoods?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Turkey tail<\/strong><strong><em>&nbsp;(Trametes versicolor)<\/em><\/strong>&nbsp;contains leucine, isoleucine, methionine, tyrosine, glutamine and asparagine. It&nbsp; also contains vitamin B3 (niacin) and fatty acids. It works to&nbsp;<strong>support immunity<\/strong>, as part of the prevention of breast cancer, but it is also a prebiotic.<\/li>\n\n\n\n<li><strong>White fungus or snow fungus&nbsp;<em>(Tremella fuciformis)<\/em><\/strong> boasts polysaccharides, proteins, fibre, vitamins, antioxidants and minerals.<strong>&nbsp;<\/strong>&nbsp; It helps&nbsp;<strong>to reduce oxidative stress<\/strong>, has a neuroprotective function and works as a supplement for people fighting cancer. In addition, it is referred to as the&nbsp;<strong>longevity mushroom<\/strong>.<mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[214\u2013226]<\/mark><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"What_other_superfoods_are_out_there\"><\/span>What other superfoods are out there?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/gymbeam.com\/bio-psyllium-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Psyllium<\/strong><\/a>&nbsp;is classified as a soluble fibre, but its properties partly resemble those of insoluble fibre. It has a&nbsp;<a href=\"https:\/\/gymbeam.com\/blog\/psyllium-the-beneficial-fiber-not-only-for-the-proper-digestion\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>positive effect on digestion<\/strong><\/a>, helps lower cholesterol, has an effect on blood sugar levels, which can help diabetics, and last but not least, it is<strong>&nbsp;great for weight loss<\/strong>. It helps to maintain a feeling of satiety.<mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"> [227\u2013230]<\/mark><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.com\/bio-guarana-powder-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Guarana<\/strong><\/a>&nbsp;is known for containing more caffeine than coffee beans. In addition, it also contains catechins and procyanidins. It is popular mainly for its&nbsp;<strong>stimulating effects<\/strong>. However, it is also used in the care of immunity and digestion. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[232] [213]<\/mark><\/li>\n\n\n\n<li><strong>Fermented dairy products are dairy<\/strong>&nbsp;products that have undergone fermentation, during which<strong> lactose<\/strong>&nbsp;is split, making the finished products more digestible. In addition, they contain a higher number of healthy bacteria, which is appreciated by&nbsp;<strong>your entire digestive system<\/strong>. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[233]<\/mark><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.com\/black-quinoa-gymbeam.html\" class=\"ek-link\"><strong>Quinoa<\/strong><\/a>&nbsp;is a&nbsp;<strong>gluten-free pseudocereal containing<\/strong>&nbsp;iron, magnesium, potassium, zinc, copper and selenium. However, it also contains vitamins B1, B2, B6 and B9. It is a great source of protein. It can also help during weight loss, but it is also good for maintaining blood sugar and cholesterol levels and<strong>&nbsp;is beneficial for digestion<\/strong>. In addition, it helps&nbsp;<strong>fight oxidative stress<\/strong>. Our <a href=\"https:\/\/gymbeam.com\/blog\/quinoa-a-gluten-free-cereal-and-superfood-rich-in-protein-fibre-and-vitamins\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>separate article will tell reveal more about it<\/strong><\/a>.&nbsp;<\/li>\n\n\n\n<li><strong>Buckwheat<\/strong>&nbsp;contains potassium, phosphorus, magnesium, calcium and iron. It also does not lack in vitamin B2, B3, folic acid, vitamin K and B6.<strong>Supports heart health and digestion.<\/strong><\/li>\n\n\n\n<li><strong>Amaranth<\/strong>&nbsp;contains iron, magnesium, copper, vitamin B6 and folic acid. It can help lower cholesterol levels and has&nbsp;<strong>an effect on cardiovascular health<\/strong>. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[234]<\/mark><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.com\/honey-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Honey<\/strong><\/a>&nbsp;contains vitamins, minerals, phenols, organic compounds, carotenoids, enzymes and other bioactive substances. It can be useful as a wound healing&nbsp;<strong>aid<\/strong>, and can<strong> also<\/strong> relieve symptoms of stomach ulcers or indigestion. It is also&nbsp;<strong>used for sore throats and coughs<\/strong>. Manuka Honey from New Zealand is a great choice.<mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[231]<\/mark><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>However, there are many other foods that are&nbsp;<strong>high in beneficial substances<\/strong>&nbsp;and can be considered&nbsp;<strong>superfoods<\/strong>. This certainly does not mean that you have to stick to this list alone. Therefore, try to maintain a varied diet so that you can get the most out of each food and its beneficial substances.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/cz_kamila_pavlickova_012023_02-1124x749.jpeg\" alt=\"What other superfoods are out there?\" class=\"wp-image-523154\" title=\"Jak\u00e9 dal\u0161\u00ed superpotraviny zn\u00e1me?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/cz_kamila_pavlickova_012023_02-1124x749.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/cz_kamila_pavlickova_012023_02-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/cz_kamila_pavlickova_012023_02-1536x1024.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/cz_kamila_pavlickova_012023_02-2048x1365.jpeg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"How_can_you_add_more_superfoods_to_your_diet\"><\/span>How can you add more superfoods to your diet?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Whole foods like fruit and vegetables should be&nbsp;<strong>part<\/strong> of<strong> every meal<\/strong>. You don&#8217;t just have to eat them in salads, many of them can be&nbsp;<strong>incorporated into dough<\/strong>&nbsp;for desserts without anyone even knowing.&nbsp;<\/li>\n\n\n\n<li>From mushrooms, you can prepare great soups, sauces and side dishes. If you do not like them, you can&nbsp;still reap their benefits<strong> through tablets, capsules or a powder form<\/strong>.&nbsp;<\/li>\n\n\n\n<li>Nuts are another food that go well in many dishes and add some crunchiness. They&nbsp; are also suitable as a&nbsp;<strong>snack on their own<\/strong>.&nbsp;<\/li>\n\n\n\n<li>And again, roots such as ginger or maca are available in many forms. They can be added&nbsp;<strong>to sauces,&nbsp;<\/strong><a href=\"https:\/\/gymbeam.com\/blog\/tag\/smoothie-2\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>smoothies<\/strong><\/a><strong>,&nbsp;<\/strong><a href=\"https:\/\/gymbeam.com\/blog\/tag\/porridge\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>porridge<\/strong><\/a><strong>,&nbsp;<\/strong><a href=\"https:\/\/gymbeam.com\/blog\/fitness-recipes\/desserts\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>desserts<\/strong><\/a><strong>&nbsp;and other dishes<\/strong>. Similarly, other superfoods are available in many forms.&nbsp;<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"What_should_you_remember\"><\/span>What should you remember?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>As you can see, superfoods are not just&nbsp;<strong>green pills<\/strong> that may not be very appealing at first glance. Thanks to this article, you may have even realised&nbsp;<strong>how many superfoods you have at home<\/strong>&nbsp;and routinely include in your diet. The main thing to emphasise here is a<strong>&nbsp;varied diet<\/strong>, so that you obtain all the macronutrients you need. If you add some superfoods to every meal, you will readily reap their benefits. This will support your health and overall vitality and make you feel good. Moreover, in this way, you can easily<strong>&nbsp;help the<\/strong> body<strong> to overcome or develop many diseases<\/strong>.<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/superfoods\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tSuperfoods\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/mushrooms\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tMushrooms\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Superfoods such as mushrooms, fruits, vegetables, nuts and green algae contain many beneficial substances. In this article, we take a closer look at what benefits they have on the body.<\/p>\n","protected":false},"author":100,"featured_media":523199,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[97],"tags":[7013,7385,7619,7643],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-525855","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-fitness-tips","8":"tag-fruit","9":"tag-superfoods","10":"tag-health","11":"tag-vegetables","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>A Wide Overview of Superfoods: Which Ones Are the Best and How Can They Help You? 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