Superfoods have become incredibly popular due to their exceptional nutritional value, offering a wide array of vitamins, minerals, and antioxidants that contribute to overall health and wellness. From the vibrant hues of berries to the earthy deliciousness of kale, the natural sweetness of sweet potatoes, the wholesome richness of whole grains, the protein-packed seeds and nuts, and the omega-3 fatty acids in fish, these foods are not only delicious but also packed with nutrients.
Superfoods are nutritionally dense foods that are high in vitamins, minerals, and antioxidants, all of which are good for your health. They are generally plant-based, but some include fish and dairy. According to the American Heart Association, “superfood” is not a scientifically acknowledged term, and there are no established standards for determining what is and is not a superfood. Regardless, some foods, such as blueberries, salmon, kale, and acai, are nutritionally superior than other less nutritious ones.
Superfoods contain a variety of nutrients, including antioxidants, which are thought to help prevent cancer and other diseases by lowering oxidative stress in the body. Oxidative stress is generated by an excess of free radicals in the body and has been connected to various diseases. Some foods, including salmon, have healthy fats that can help to prevent cardiovascular disease. A 2019 study in the Journal of Nutrition found that incorporating high-fiber foods such as kale into your regular diet can aid in digestion and promote a sense of fullness, potentially supporting weight loss efforts.
Consuming nutrient-dense meals (as many so-called superfoods are) is undoubtedly a good idea, Hyde told Live Science. However, the key to a balanced diet is to consume a range of nutritious foods in the appropriate amounts, she emphasized.
Popular superfood: blueberries.
Blueberries frequently appear near the top of superfood lists because they are high in vitamins, soluble fiber, and phytochemicals.
However, many other berries, such as strawberries and cranberries, provide the same nutrients as blueberries. A 2015 study in the International Journal of Molecular Sciences showed that regular consumption of berries can significantly reduce inflammation in the body.
Another study in the journal Circulation, published in 2013, discovered that a high intake of phytochemicals known as flavonoids, which are abundant in berries, may lessen the risk of certain cardiac diseases in young women. However, experimental psychologist Barbara Shukitt-Hale told The Atlantic that the little, vivid fruit may have taken the top rank simply because it has been researched more frequently.
Kale
Kale lives up to its reputation as a superfood, but so do most dark, leafy greens such as Swiss chard, mustards (including radish greens), collards, spinach (and others in the amaranth family), and cabbages. Include broccoli in the list as well. It belongs to the cabbage-mustard family, and the current version is farmed for its flowers rather than its leaves.
All of these dark green veggies are high in vitamins A, C, and K, as well as fiber, calcium, and other nutrients.
Sweet potatoes with squash.
Sweet potatoes and squash are frequently included on superfood lists for the same reasons that leafy greens are. Both types of food are high in fiber, vitamin A, and other essential nutrients.
Beans and whole grains.
Superfood lists include beans and entire grains. Beans provide low-fat protein and insoluble fiber, which lower cholesterol; soluble fiber, which provides a lasting feeling of fullness; and a variety of vitamins and trace minerals, including manganese, that are virtually absent from the normal American diet.
Whole grains
Whole grains are good for our health because they contain important nutrients that are removed when grains are processed. They are similar to beans in their benefits, but they have less protein. However, there is a special type of grain called quinoa that is different from other grains because of its high levels of protein, vitamins, minerals, fiber, and antioxidants. Even though it’s not a grain, it can be cooked like one and is very nutritious.
Seeds and Nuts
Seeds and nuts are a great choice for the intake of healthy fats and minerals. Although these are typical superfood ingredients, they are heavy in calories. According to Hyde, a fast handful of nuts can contain more than 100 calories. Shelled nuts and seeds are great in this aspect because they require time to crack open, slowing you down.
Fish
Salmon, sardines, mackerel, and some other fatty fish contain omega-3 fatty acids, which are thought to help reduce the chances of heart disease and stroke. If you are concerned about the toxins in your fish meal, avoid eating fish that are higher up the food chain. Sharks, swordfish, king mackerel, and tilefish have higher mercury levels than smaller fish like sardines, smelt, and anchovies.
Fruits
Any superfood list is bound to include a “exotic fruit of the year.” This could be acai berry, noni fruit, dragon fruit, rambutan, or pomegranate. These fruits may be healthy, but scientific research does not demonstrate that they are healthier than other, less exotic (and thus less expensive) fruits, such as blueberries.
Some of these fruits may contain a high concentration of specific nutrients. A review in the Journal of Food Bioactives published in 2020 discovered that pomegranates contain ellagitannins, such as ellagic acid, and other antioxidants that may have potential anti-cancer properties. Red raspberries, which are perhaps as sweet as pomegranate seeds, do contain ellagic acid.
Superfoods may be an excellent starting point for healthy eating, and understanding the nutritional worth of the food you consume can be instructive, but there are plenty of other healthy foods to try, even if they aren’t labeled as “super.” Many economical items that do not have the “superfood” label are also nutritionally packed, liked carrots and canned peas, and can be more accessible to those on a low income or with limited access to fresh fruits and vegetables.
Similarly, whole grains are frequently treated to make them more appealing, but this also reduces their nutritional value. Instant whole-grain oats, for example, are as unhealthy as overly processed white bread because they rapidly raise blood sugar levels after consumption, increasing insulin resistance, obesity, and diabetes.
Closing Thoughts from One Motion Forward:
In conclusion, adding these superfoods into your diet can be a delightful and rewarding way to support your health. The health benefits offered by these nutrient-dense foods, include immune system support, improved digestion, and overall well-being. So why not start adding some of these superstars to your meals today and enjoy the flavor and goodness they bring to your table?
Step into Your Stride: Accept the Journey with One Motion Forward!