Superfoods, a term you've likely heard but may not fully understand. Unravel the mystery behind these nutrient powerhouses, their health benefits, and why they deserve a spot on your plate. Let's delve into the world of superfoods.
Superfoods are foods that have a very high nutritional density
they provide a substantial amount of nutrients and very few calories
- Studies have demonstrated that superfoods high in antioxidants and flavonoids help prevent coronary heart disease and cancer, as well as improving immunity and decreasing inflammation
- Regularly eating fruits and vegetables also has strong associations with a lower risk of many lifestyle-related health conditions and overall mortality.
Other superfoods
Any leafy green vegetable or berry in a grocery store will provide many of the same benefits as a superfood
- Buy produce in season and from local sources to ensure the highest nutrient content
- Replacing as many processed foods as possible with whole foods will drastically improve health
- Look at the colors on your plate. Is all of your food brown or beige? Then it is likely that antioxidant levels are low
- Add in foods with rich color like kale, beets, and berries
- Try replacing your beef or poultry with salmon or tofu
- Have a daily green or matcha tea
- Make sure you have a fruit or a vegetable every time you eat, including meals and snacks
Berries
The higher levels of flavonoids in berries have been shown to lower the risk of a heart attack.
- Common superfood berries include acai berries, blueberries, raspberries, tart cherries, cranberries, and goji berries
- Acai berries: These are small, dark purple berries grown in South America that contain 19 amino acids and many antioxidants
- Blueberries: High in fiber, manganese, and vitamin K
- Cranberries: high in a particular flavonoid
Dark chocolate
High in flavonoids
Soy
High concentration of isoflavones
Wine and grapes
Grapes contain antioxidants such as resveratrol and quercetin, which have been shown to reduce the risk of atherosclerosis and protect against the damage caused by LDL cholesterol in animal studies.
- Although wine does contain antioxidants, keep in mind that eating grapes would provide the same benefit alongside additional fiber.
Tea
Tea contains few calories, helps with hydration, and is a good source of antioxidants
- Catechins, potent antioxidants found primarily in green tea, have beneficial anti-inflammatory and anti-carcinogenic properties
- A study suggested that both green tea had reduced stress levels and that white tea had an even greater effect
Leafy greens
These foods are rich in vitamins A, C, E, and K, and many B vitamins.
