Superfoods are nutrient-dense foods. Superfoods are high in micronutrients such as vitamins, minerals, antioxidants, enzymes, and healthy fats. All of these nutrients are necessary for your body to flourish.
To put it another way, superfoods are the plant world’s superheroes. Superfoods, on the other hand, nourish your body so it can battle chronic illness and other nutrient deficits, rather than combating crime.
And, while they don’t have an “S” insignia like Superman or wear charming little capes, superfoods aren’t as elusive as they seem. You’ve definitely seen some of these at your local health food or grocery shop.
Fruits, vegetables, seeds, grasses, seaweed (or algae), and leaves represent the bulk of superfoods found in nature and grow from the soil. Here is the list of 12 superfoods to benefit from:
1. Avocados
According to the USDA, one avocado contains 29 milligrams (mg) of magnesium or about 7% of the daily value (DV). According to the National Institutes of Health, magnesium regulates blood pressure and blood sugar, and magnesium shortage is related to an increased risk of type 2 diabetes (NIH). Avocado also contains fiber (6.75 mg per 12 fruit, 24 percent DV), as well as heart-healthy polyunsaturated and monounsaturated fat. According to an American Heart Association advice published in the June 2017 edition of Circulation, substituting saturated fat (from sources such as butter) with fats contained in foods such as avocado can help lower the risk of heart disease.
2. Pomegranate
Fruit may seem unusual to consider trendy, but if you’ve witnessed the growth of “bowl meals” in cafes and restaurants, you’ll know exotic fruits like acai berries, dragon fruit, mango, and pomegranate are clearly in style. Exotic fruits have long been regarded as superfoods due to their nutritional and therapeutic value. According to a May 2018 paper published in Frontiers in Pharmacology, pomegranates, for example, may improve heart function and constitute an excellent candidate for dietary supplements that might prevent cardiovascular disease.
3. Spirulina
Spirulina is rich in a range of vitamins and minerals essential for maintaining a healthy immune system, like vitamins E, C, and B6. Research finds that spirulina also boosts the production of white blood cells and antibodies that fight viruses and bacteria in your body.
Laboratory studies show that spirulina can fight herpes, flu, and HIV — though much more research is needed to test these effects in humans.
4. Green Tea
Green tea, which originated in China, is a gently caffeinated beverage with several therapeutic qualities. Green tea is high in antioxidants and polyphenolic chemicals, both of which have anti-inflammatory properties. The catechin epigallocatechin gallate, or EGCG, is one of the most abundant antioxidants in green tea.
Green tea’s apparent potential to protect against chronic illnesses such as heart disease, diabetes, and cancer is most likely due to EGCG.
Green tea’s mix of catechins and caffeine may also make it an effective tool for weight loss in certain people, according to research.
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5. Berries
Berries, which are high in flavonoids, have been linked to a decreased risk of a heart attack in women, according to the American Heart Association. Berries classified as superfoods include:
- Acai berries.
- Blueberries.
- Cranberries.
- Goji berries.
- Raspberries.
- Tart cherries
Include berries in your diet: The simplest method to consume berries is, of course, to consume berries. However, you may start your day with a Berry Smoothie Bowl or prepare your own Cinnamon Cranberry Sauce to serve as an accompaniment or side dish.
6. Garlic
Include berries in your diet: The simplest method to consume berries is, of course, to consume berries. However, you may start your day with a Berry Smoothie Bowl or prepare your own Cinnamon Cranberry Sauce to serve as an accompaniment or side dish. Toss the garlic into stir-fries, soups, and just about anything else you want, or make it the star of the show with Roasted Garlic, Zucchini, Tomato Bake, or Crushed Garlic and Basil Bruschetta.
7. Shilajit
Shilajit is a substance that’s rich in an anti-inflammatory and antioxidant element known as fulvic acid, which is able to combat the cellular damage and free radicals that cause aging. Shilajit can be categorized as an adaptogen, meaning that it supports the body, making it able to combat both external and internal stressors.
7. Yogurt and kefir
Yogurt and kefir (fermented milk drinks) are probiotics high in healthy bacteria that assist intestinal health, as well as calcium and protein. They have been linked to cancer prevention and immune system activation.
8. Eggs
Because of their high cholesterol level, eggs have historically been a contentious issue in the nutrition industry, yet they remain one of the healthiest foods. Whole eggs are high in B vitamins, choline, selenium, vitamin A, iron, and phosphorus, among other minerals. They also include a lot of high-quality protein. Eggs include two powerful antioxidants proven to preserve eyesight and eye health, zeaxanthin, and lutein.
Despite concerns about egg intake and excessive cholesterol, research shows that consuming up to 6-12 eggs per week has no detectable effect on the risk of heart disease or diabetes.
In reality, eating eggs may boost “good” HDL cholesterol in certain people, which may result in a lower risk of heart disease. More study is required to get a firm conclusion.
9. Legumes
Legumes, often known as pulses, are a type of plant food that includes beans (including soy), lentils, peas, peanuts, and alfalfa. They are considered superfoods because they are high in nutrients and help to prevent and manage a variety of ailments. Legumes are an excellent source of B vitamins, minerals, protein, and fiber. According to research, they have several health benefits, including improved type 2 diabetes control, as well as lower blood pressure and cholesterol. Regular consumption of beans and legumes may also help healthy weight maintenance due to their capacity to boost sensations of fullness.
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10. Ginger
This well-known spice is high in vitamin C, magnesium, and potassium. Ginger’s numerous health advantages include pain reduction, blood sugar control, and nausea alleviation when you’re sick (thus Mom’s insistence that you drink ginger ale when you’ve got an upset stomach).”
11. Turmeric
Turmeric is a bright yellow spice with a ginger-like flavor. It is originally from India and is used for cooking as well as medicinal purposes. The active compound in turmeric, curcumin, is associated with several medicinal effects. It possesses powerful antioxidant and anti-inflammatory properties and is the subject of the majority of turmeric studies.
Curcumin has been shown in studies to be useful in treating and preventing chronic illnesses such as cancer, heart disease, and diabetes. It may also assist in wound healing and pain relief.
Next time you’re meal-prepping or grabbing a snack, turn to superfoods for that extra wallop of the good stuff. Your body will thank you!