Superfoods can give your diet a healthy boost, while reducing your risk of heart disease, memory loss, and other health problems. These foods pack a big nutritional punch. They’re strong sources of vitamins, minerals, fiber, and other nutrients. They’re often high in phytonutrients and antioxidants too, which may help prevent cancer and other chronic illnesses. Indulge your palate and expand your diet to include superfoods in your daily menu.
Eating a nutritious diet rich in vitamins, minerals and antioxidants is one of the most important parts of living a healthy lifestyle. Science says nutrient-dense foods not only make you feel great, but may even reduce your risk of certain chronic health conditions while providing multiple health benefits.
You’ve most likely heard the term “superfoods” to describe foods that will supposedly make you look great, feel great and help you live a longer, healthier life — but what are “superfoods” and what makes them so super? We’ve taken a look at these so-called superfoods to see what about them packs that extra nutrient punch and how you should incorporate them into your everyday diet.
There is no exact definition of what makes a “superfood.” However, superfoods are considered to be nutrient powerhouses that provide large quantities of antioxidants, phytochemicals (chemicals in plants responsible for colors and smells), vitamins and minerals. Most superfoods are plant-based, but some fish and dairy also make the cut.
Examples of popular superfoods include salmon, kale, açaí berries, kefir and almonds, just to name a few. Since there is not a strict definition of superfoods, any food that is nutrient-dense is commonly put into this category.
The high vitamin and mineral content found in superfoods can help your body ward off diseases and keep you healthier. When incorporated into a well-balanced diet, these foods can promote heart health, weight loss, improve energy levels and even reduce the effects of aging.
Antioxidants found in many superfoods may help prevent cancer, while healthy fats can reduce your risk of heart disease. Fiber, which is also found in many superfoods, can help prevent diabetes and digestive problems while phytochemicals have numerous health benefits including reducing your risk of developing cardiovascular diseases. Superfoods are also known to protect your organs from toxins, help lower cholesterol, regulate metabolism and reduce inflammation.
It’s important to note that while superfoods are good for your health and provide many nutrients you need on a daily basis, eating superfoods alone does not contribute to a healthy diet. Eating too much of one type of food can actually be detrimental to your health and prevent you from getting all of the nutrients you need. For this reason, superfoods should be added to a well-balanced diet, not replace one.
“No one food can provide you all of the essential vitamins, minerals and antioxidants you need,” says INTEGRIS dietitian Meagan Ballard. “It is very important to eat a wide variety of nutrient-rich foods to obtain the health benefits our bodies need. There is nothing wrong with eating a food item that provides you a good amount of a specific vitamin or mineral that you need, but our bodies require many vitamins and minerals to function properly, so don’t rely on one superfood alone to achieve this.”
A well-balanced and nutritious diet should include fruits, vegetables, lean protein, whole grains, legumes and nuts while limiting the intake of sodium, bad fats and refined sugar. When combined with exercise and regular physical activity, a healthy and nutritious diet can work wonders for your health. As Ballard says, “Food IS medicine.”
Below are some of the most popular superfoods and the benefits they provide. When adding superfoods to your diet, be aware that unprocessed, natural varieties offer the most benefits. Foods can quickly lose their nutrient-rich superiority when processed or sugar is added for flavor. For example, green tea provides many antioxidants that your body needs, but is often processed using inferior tea and brewed with copious amounts of sugar, lessening its health benefits.
Quinoa is a super grain that is high in fiber and protein; in fact, it contains more protein than any other grain. Besides high levels of protein, quinoa is also a source of iron and potassium.
Quinoa is technically not a grain but is actually a seed. Quinoa is naturally gluten-free and is often used as a rice substitute. On top of all of its other benefits, quinoa is also a great source of many vitamins, minerals and antioxidants.
Superfoods make a nutrient-packed addition to a well-balanced diet and regular exercise routine. For more nutrition and fitness tips, check out the INTEGRIS On Your Health blog.
Turmeric has exceptional medicinal properties and anti-inflammatory benefits. It also helps in proper functioning of the cardiovascular system, inhibits certain type of cancers and also helps in detoxification
Amla, the Indian gooseberry is a translucent green coloured fruit which helps in fighting the common cold, burns fat, and also builds immunity. This green fruit is full of essential vitamins, and has unmatched antioxidant power. Not only this, Amla helps in improving eye-sight, manage chronic conditions and also provides relief in pain. As per Ayurveda, this Indian superfood nourishes the respiratory system, promotes healthy hair, skin, and nails. It helps in rejuvenation and also helps in regulating blood sugar levels
Coconut is consumed in various ways. Let’s start the list by coconut water which is fat-free, has high ascorbic acid, proteins and vitamin B. It is advised to consume coconut water before a workout for effective weight loss. It is also an excellent cooler as well as a detoxification agent
Jau, commonly known as barley, was once well known as “poor man’s wheat”. It is now popular because of its cholesterol-lowering potential and hunger-fighting potential. Jau aids in detoxification of the body and also serves as a home remedy for UTI (Urinary Tract Infections). Barley water also promotes weight loss. Jau has proteins, calcium and Vitamin E and can be eaten as cereals or can be made into flour to make rotis.
Ragi, the super-grain, contains all 3 parts of kernel namely bran, germ, and endosperm which are extremely beneficial for health. This cereal is gluten free so it is highly preferred by gluten and lactose intolerant people. Rich in Vitamin D and iron, Ragi regulates the blood sugar levels and also helps in reducing the risk of stroke
Makhanas or lotus seeds are a popular snack which becomes more popular during fasts. Puffed up like cotton balls, lotus seed or makhana possess several health benefits. They are low in fat, high in protein, iron, magnesium, possession, and zinc. Makhanas are also believed to heal the stressed mind and help in curing insomnia. This superfood from India also contributes to improving urination and possesses anti-aging properties.
Protection against eye disease,Strengthening of bones,Balancing of the high acidic content of most American diets,Boosting brainpower through omega-3 fatty acids,Boosting the immune system with high concentrations of several essential vitamins
account for around 80 percent of lycopene consumption. Lycopene is a powerful antioxidant that fuels disease fighting capability, including battling cancerous elements. Other benefits of consuming tomatoes or tomato sauce are:
walnuts are high in omega-3 fatty acids, which promote brain functions. Other benefits of walnuts are:
According to the National Cancer Institute, garlic consumption may reduce your risk of developing certain types of cancer, though recommended portions aren’t known. In addition to possible cancer prevention benefits, garlic can:
The avocado is rich in heart-healthy monounsaturated fats, folate, vitamin C and vitamin K. Not only that, but it manages to pack in more potassium than a banana and is super satisfying, making it one of the best fruits for weight loss.
There are limitless ways to enjoy this creamy fruit; try spreading it over toast, adding it to a salad or even just sprinkling a bit of salt on a few slices and chowing down.
broccoli rabe is a cruciferous green veggie It’s loaded with bone-building vitamin K and antioxidant-rich vitamins A and C, as well as folate, calcium and manganese.
Thanks to its impressive nutrient profile, the compounds found in broccoli rabe may be able to help reduce inflammation, keep your skeletal structure strong, protect against eye disease, improve your heart heath and even prevent the growth of cancer.
Sauté a big bunch of broccoli rabe and add it to frittatas, pasta dishes, soups or sandwiches to give your meal a serious superfood upgrade
salmon are high in heart-healthy omega-3 fatty acids that can slash inflammation, boost brain health and keep your heart strong.
Opt for wild-caught salmon whenever possible, and try to squeeze a few servings into your week by enjoying it as a savory snack paired with crackers or a healthy entree for lunch or dinner.
Almonds are one of the most nutrient-rich nuts available. They are among the best non-dairy sources of calcium, providing more milligrams of calcium per serving than any other nut, and are also high in vitamin E and protein.
You can enjoy these nuts raw as a tasty snack or try roasting them up for a warm treat on a cold day. Just remember that almonds are high in calories, so be sure to keep your portion size in check — it is definitely possible to have too much of a good thing.
Kale is one of the best superfoods for weight loss and can supplement your diet with lots of vitamin A, vitamin C, vitamin K, calcium and manganese for very few calories.
Whip up a batch of kale chips for a savory snack, or use raw kale to take your shakes or salads to the next level.
Flaxseed is loaded with heart-healthy omega-3 fatty acids that can help reduce inflammation, improve brain function, and even potentially protect against cancer and diabetes.
These seeds are also high in thiamine, magnesium, phosphorus and manganese, plus contain a hearty dose of protein and fiber in each serving, making them one of the best diet foods you can eat.
You can reap the benefits of flaxseed by using the seeds in everything from granola to oatmeal or hummus or by consuming flaxseed oil in liquid or capsule form.
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.
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