In the world of nutrition, the term superfood is commonly seen being used so many times.
So what are superfoods?
Superfoods are foods mostly plant-based but also some fish and dairy that are thought to be nutritionally dense and thus good for one’s health. Superfoods contain a variety of nutrients, such as antioxidants, which are thought to ward off cancer. They also have healthy fats, thought to prevent heart disease; fiber, thought to prevent diabetes and digestive problems; and phytochemicals, the chemicals in plants responsible for deep colors and smells, which can have numerous health benefits.
Consuming foods that are packed with nutrients (as many so-called superfoods are) is certainly a good idea but the key to a healthy diet is to consume a variety of nutritious foods in the right quantities. Of the thousands of items to choose from, what exactly qualifies a food to be ‘super’? Below discusses some of the most well-known superfoods and the reasons as to why these foods get to claim the title.
- Blueberries: These fruits have the ability to lower blood pressure, reduce risk for cancer and heart disease, and have anti-inflammatory effects. They are full of antioxidants, Vitamin K and Vitamin C (one cup of blueberries provides 24 percent of a person’s recommended daily allowance of vitamin C.
Blueberries can help heart health, bone strength, skin health, blood pressure, diabetes management, cancer prevention, and mental health. Use blueberries to top waffles, pancakes, yogurt, oatmeal, cereal or blend them in a smoothie. NOTE: People who use blood-thinners, such as warfarin, should speak to their doctor before increasing their intake of blueberries, as the high vitamin K content can affect blood clotting.
2. Fish is a good source of protein which is an essential nutrient that is important for bodybuilding and tissue repair. In addition, fish is a good source of iron, iodine, phosphorus, fluoride, calcium, zinc or vitamins A and B.
But, undoubtedly, one of the greatest benefits of fish is its richness in unsaturated fats, which contribute to the creation of “good cholesterol” (HDL) and the reduction of “bad cholesterol” (LDL).Salmon, sardines, mackerel and certain other fatty fish are rich in omega-3 fatty acids, which are thought to lower the risk of heart disease and stroke. It is recommended to have fish 2–3 times a week.
3. Avocado: Some people can be wary of avocados because they are full of fat, but it’s very healthy. This fruit is filled with oleic acid, lutein, folate, Vitamin E, monounsaturated fats and glutathione which protect from heart disease, certain cancers, as well as degenerative eye and brain diseases. Avocados are also rich in calories, which mean that they offer energy enough to complete different activities. As they are rich in fiber, they also help maintain bowel regularity.
Add slices of avocado to sandwiches, salads, smoothies, or use as a spread in bread, or in a salad dressing.
4. Leafy greens: Dark, leafy greens are a good source of vitamin A, vitamin C, and calcium, as well as several phytochemicals (chemicals made by plants that have a positive effect on your health). They also add fiber into the diet. Leafy greens like kale and spinach are packed with fiber, vitamins and minerals, and folate and also help fight off heart disease and cancer.
5. Nuts
Nuts contain high levels of minerals and healthy fats (monounsaturated fats) and are also a good source of plant protein which may be a factor in reducing the risk of heart disease. Add a handful to oatmeal or yogurt or have as a snack. But remember they are calorically dense (high in calories) so limit to a small handful. You can also T try the various types of nut butters such as peanut, almond, or cashew. Nuts are also a great accompaniment to cooked veggies or salads.
Achieving optimal health through food and good nutrition is more than focusing on one or two of the latest food trends. Instead, good health is best supported by eating a variety of nutritious foods every day. Including some of the foods on this list as part of a balanced diet can benefit your overall health.
So what superfood would you be including in your menu today?. Let me see your answers in the comments section.
REFERENCES:
Charalampos Proestos, Superfoods: Recent Data on their Role in the Prevention of Diseases, Department of Chemistry, National and Kapodistrian University of Athens, 15771, Athens, Greece,2018. (Current research in nutrition and food science.)
