What comes to mind when you hear the word ‘superfood’? Blueberries? avocado? kale?
Over the years, various foods have acquired labels and become a popular way to pack nutrients. But if you’re not quite sure what exactly superfoods are, there’s a good reason for that. There is no definition or set of criteria used to determine if something is a superfood.
What are superfoods?
However, it is generally accepted among health experts that a food can retain superfood designation if it:
- It offers important health benefits, such as a lower risk of cancer and heart disease, and an improved immune system.
- Contains multiple important nutrients, including calcium and vitamin D.
- It boasts benefits that go beyond just being healthy. Superfoods should be the “total package”.
Looked at another way, superfoods help us get the nutrients we need for overall health and longevity that we lack in our diets. These nutrients include omega-3 fatty acids, calcium, fiber, vitamin D, potassium, and phytochemicals.
Here are 10 foods that fit the bill.
Top 10 superfoods to add to your diet
If someone told you that eating one food could add two years to your life, would you do it? The myriad benefits of eating are pointed out. These healthy fats not only keep our tickers healthy, they keep our brains in top shape.
A recent meta-analysis found that eating fish was associated with 20% better health. Lower risk of Alzheimer’s disease.About the incidence of Alzheimer’s disease on the rise, which is an important finding. In addition, people who eat seafood are less likely. pushed down. Along with these great omegas, salmon has 21 grams of filling protein and 444 IU of vitamin D per 3 ounces.
This creamy green fruit is not only a popular topping for toast and chips, but it’s also nutritious. This delicious green interior is surprisingly high in fiber, containing 5 grams in every half of an avocado. And that smoothness comes from being rich in heart-healthy monounsaturated fats. Avocados also contain 345 milligrams of potassium, and did we mention that they also contain lutein, which is good for eye health?
flax and chia seeds
Good things come in small packages. These giant little seeds are rich in alpha-linolenic acid (ALA), a plant-based omega-3 fatty acid that helps fight inflammation. Flaxseed also contains lignans that provide anticancer and antioxidant properties. Small chia seeds are high in fiber, gluten-free, and a great source of protein. Additionally, chia seeds can provide long-lasting energy and aid in hydration.
One medium sweet potato has just 103 calories, 4 grams of fiber, and four times the recommended daily intake of beta-carotene. It also contains 35% of your vitamin C requirement, plus manganese, a mineral that helps stabilize blood sugar levels. When it comes to versatility, these golden beauties earn a gold star. Sweet potatoes can be baked, sautéed, grilled, air-fried or microwaved. You can also use 1 muffin cup in place of half the oil or butter in your favorite muffin or quickbread recipes.
Do you know the deep blue color of blueberry skins? That’s thanks to anthocyanins, a type of plant pigment found in the fruit. And these anthocyanins are also associated with many of the health benefits these blue gemstones stack, including helping reduce age-related cognitive decline and heart disease risk. And don’t skimp on other nutrients, providing 4 grams of fiber and vitamins C and K per cup. the study Blueberries have been shown to support gut health.
This delicious drink has been a boon for centuries. It has been used in traditional Japanese and Chinese medicine for thousands of years and we continue to learn about its many benefits. Golden green tea is rich in polyphenols (a type of antioxidant) called catechins. the study The show helps protect your heart. Consuming 3 to 5 cups of green tea daily will have the most noticeable effect.
Green tea may also have weight loss benefits.Several evidence It supports the idea that the flavanols in green tea decrease fat absorption, increase calorie burning, and inhibit fat cell formation. Consuming 400 milligrams of flavonoids daily can help you maintain a healthy weight. A cup of green tea contains about 150 milligrams of flavonoids.
This legume is extremely versatile and can be used to make everything from pasta to edible cookie dough. Nutritionally, chickpeas stand out for providing a basketful of benefits, including protein, fiber, potassium, and magnesium. Plant proteins come in many forms, but this little yellow bean stands out for being a complete protein. That means it contains all 9 essential amino acids.
The type of fiber found in chickpeas is mostly water soluble and is called raffinose. Raffinose is broken down in the intestines and helps maintain a regular life. And its fiber (6 grams or more per half cup) is also beneficial in stabilizing blood sugar levels, making legumes a smart choice for those with prediabetes and diabetes. If you want to lose a few pounds, fiber and 7 grams of protein per serving will help you feel fuller for longer.
dark leafy vegetables
Kale may be the most popular of the leafy greens, but don’t sleep on spinach, arugula, mustard greens, or watercress. All these emerald beauties offer a wealth of nutrients.
Spinach, which is rich in iron, is especially good for women. Tangy arugula makes a flavorful salad and provides iron, folic acid, and vitamin A. Watercress is rich in isothiocyanates, which may help prevent cancer by helping the body rid the body of carcinogens. Kale is rich in beta-carotene, lutein and zeaxanthin, making it a smart choice for eye health. It is also rich in vitamin K, which is essential for blood clotting and important for bone health. If you haven’t tried takana yet, take this opportunity to think about it. The pungent flavor of this green vegetable makes it a delicious addition to egg dishes and a great accompaniment when sautéed.
Keep in mind that all dark leafy greens contain vitamin K, so you should limit your vitamin K if you’re taking blood-thinning medications.
Kimchi isn’t a single ingredient, but it’s included in so many health checks that it’s included in this list. It’s packed with gut-boosting probiotics, contains choline, a brain-boosting nutrient, and has immune-supporting benefits.
Kimchi, made from cabbage, green onions, and sometimes radishes, is fermented with the addition of garlic, ginger, chili peppers, and fish sauce, traditionally buried in the ground to ferment. This traditional Korean dish is delicious and adds a flavorful accent to many dishes.
Yogurt is a multitasking food. stand out. you can love it Calcium and vitamin D for bone building, and protein and potassium for muscle support. You can also become a fan of probiotics to help soothe your tummy. Together yogurt is one of the foods I try to incorporate daily to cover my nutritional base.
Regular yogurt has 6 grams of protein per 3/4 cup, while Greek yogurt has even more, at 13-15 grams per serving. Both types are excellent. It depends on what type of consistency and flavor you prefer. Either way, make sure the label says “live and active culture”.