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Incorporate some superfoods into your diet as they provide various vitamins, minerals and other nutrients as part of a healthy and balanced diet. Here are some superfoods and their benefits.
All fish is a source of good-quality protein, vitamins, and minerals, but oily fish such as salmon is rich in omega-3 fatty acids. Salmon also contains iron, calcium, magnesium, protein and B vitamins, and is very low in saturated fat.
Omega-3 fats are thought to help prevent heart disease and stroke, decrease the level of triglycerides, and lower blood pressure. They are also thought to prevent cancer, including prostate and breast cancer, depression and arthritis, and protect against the onset of dementia.
Tomatoes are a storehouse of nutrients like vitamins A and C, B vitamins including niacin and riboflavin, magnesium, phosphorous, calcium, folate and fibre. But it is lycopene, which is plentiful in tomatoes, that puts it in the category of superfoods. Unlike in other fruits and vegetables, lycopene is more readily available to the body when you consume tomatoes that are cooked. Studies have shown that lycopene has been able to help prevent prostate cancer and heart disease, and may slow the development of cataracts and macular degeneration.
With their protein, heart-healthy fats, high fibre, and antioxidant content, nuts are considered healthy despite their high fat content. What is important is to exercise portion control and to choose those that are plain-roasted.
Walnuts are a good source of omega-3 fatty acids and monounsaturated fats which are beneficial for cardiovascular health. They also contain many powerful antioxidants, including ellagic and gallic acids, phenols and vitamin E that are said to help lower cholesterol. Almonds share many of the same properties as walnuts. They are also loaded with magnesium, potassium, manganese, copper, riboflavin and fibre.