Superfoods like avocados and dark leafy greens have amazing health benefits, including weight control and disease prevention. Including them in your daily diet can improve your mental and physical health.
Let’s take a look at 5 superfoods and the health benefits they bring.
What is the definition of superfood?
Superfoods are a category of foods that are rich in nutrients such as antioxidants, minerals and vitamins. They are often also high in fiber, protein and healthy fats.
“Superfoods can help improve health by boosting immune function and preventing or reducing the likelihood of disease progression,” registered dietitian Beth Chewony told the Cleveland Health Clinic.
1. Berries are rich in antioxidants
Summer and early fall are the best times to incorporate fresh berries into your diet. Some of the most common or popular berries include blueberries, raspberries, blackberries, strawberries and cranberries.
Berries are rich in vitamins, minerals, fiber and antioxidants. It also provides some health benefits, such as reducing the risk of heart disease, cancer, and other inflammatory conditions, reports Healthline.
“People who eat more berries on average seem to live a little longer,” Eric Lim, professor of epidemiology and nutrition at the TH Chan School of Public Health at Harvard University, told The Washington Post.
2. Leafy greens are rich in vitamins
Dark leafy greens like kale, spinach, beet greens, swiss chard and collard greens are rich sources of vitamins A, C, E, K and many B vitamins, according to Medical News Today.
These fiber-rich vegetables can help fight not only obesity and weight gain, but also the risk of colorectal cancer, reports the American Cancer Institute.
Additionally, according to Harvard Health, these dark leafy greens contain carotenoids, anti-inflammatory compounds known to block the action of carcinogens, carcinogenic compounds.
3. Nuts and seeds help with weight control
Nuts and seeds have some health benefits, including helping you lose weight. Despite being a high-calorie food, research suggests that nuts and seeds may actually regulate weight and lead to weight loss.
A 2014 study found that long-term nut consumption was associated with weight loss. Nuts and seeds are packed with protein and healthy fats, which can help keep you feeling full longer, reports Everyday Health.
Common and popular nuts and seeds with many health benefits include:
- Almonds, walnuts, pistachios, cashews, Brazil nuts, macadamia nuts, pecans.
- Chia seeds, sunflower seeds, hemp seeds, pumpkin seeds, flax seeds.
4. Avocados are good for your heart and eyes
Keep making avocado toast! Avocados are packed with health benefits. Packed with nutrients like vitamins, niacin, magnesium, potassium and omega-3 fatty acids, eating avocados can benefit your heart and eyesight, and may even help prevent cancer, says Medical. News Today reports.
Avocados are rich in lutein and zeaxanthin, two phytochemicals found in eye tissue, so regular consumption of avocados can help protect against damage and aging through their antioxidant properties. found out in the study of
Additionally, avocados are rich in beta-sitosterol, which helps maintain healthy cholesterol levels and is linked to heart health.
5. Legumes are an excellent source of fiber
Legumes are part of the legume family and include beans, lentils, and peas. According to Healthline, some of the healthiest, protein- and fiber-rich varieties include kidney beans, chickpeas, black beans, green peas, and lentils.
“Beans offer health benefits not found in animal sources (of protein),” wrote the American Heart Association. “Eating beans as part of a heart-healthy diet and lifestyle may help improve blood cholesterol, a leading cause of heart disease.”
Incorporating legumes into your diet can help prevent the development of a variety of diseases, including cancer, diabetes, cardiovascular disease, and obesity, reports Harvard Health.