All things ‘’super’’ are not always out of comic books and not all healthy foods are gimmicks. Superfoods provide you with super healthy benefits without fuss. So, what is a superfood?
You’ve probably heard the term before. It’s probably something you’re looking for in your diet to help you stay healthy and energized. But what exactly is it and what are the superfoods to include in your diet?
In this post, we’ll explore the definition of a superfood, as well as provide you with a list of some of the most popular ones. We’ll also explain why they’re so beneficial to your health, and give you tips on how to include them in your diet. So, if you’re looking for ways to improve your overall health and well-being, read on!
What is Super Food?
It is the perfect, nutritious, bitesize snack or even meal ingredients that you can include in your daily diet. By including any of the fruits or vegetables mentioned on this list in your diet you will immediately start noticing the health benefits.
One reason why superfoods are called ‘’SUPER’’ is the fact that it’s the single food that can do it all. They’re also a good source of all the good stuff that provides you with all the essential health benefits needed to have a healthy and happy life.
What Superfoods Do:
There are no ‘real’ scientifically recognized terms – these foods naturally gained the name through their vast benefits noticed by those who consume them. They help promote overall health and give you a chance to follow a healthy diet without hassle – most can easily be used in smoothies or as snacks.
The many health benefits of this diet will surprise you and certainly have you planning your new diet in no time. These certain foods are the perfect little helpers when it comes to living a healthy life and making all your go-to meals just that much healthier.
Heart Health
Some of the most popular superfoods that are good for your heart include omega-3 fatty acids, vitamin E, magnesium, and chromium. These nutrients work together to improve blood flow and reduce your risk of stroke. They also help to improve the function of your heart muscles and reduce inflammation in the body.
Immune Health
There is some evidence to support the claim that superfoods can help improve your immune system. For example, studies have shown that people who eat a balanced diet tend to have a stronger immune system than those who don’t. Boost your immune system and raise your overall health, then adding these healthy snacks to your diet may be a good way to do it!
Lower Cholesterol
Plant food can help lower cholesterol levels. Some of the most popular vegetables for this purpose include dark leafy greens, berries, nuts, and super grains like quinoa, and millet. These foods also contain high levels of desirable vitamins and minerals that have been shown to promote health overall.
Reduce Inflammation
The antioxidants found in these foods are well known to assist with inflammation and you should consider including certain types of antioxidant-rich foods in your diet. The most beneficial superfoods for inflammation include Turmeric, blueberries, and spinach.
It appears to be a promising tool for people who want to take their heart health into their own hands. If you’re looking for ways to reduce your risk of heart attacks, then you should include them as part of your diet! And with so many different choices in superfoods, any recipe can be transformed into an all-super meal for a healthy and responsible diet.
What Makes Food a Superfood?
There isn’t just one answer to this question – it depends on the individual’s needs and preferences. However, some things that may make food a superfood include its nutritional value (e.g., protein, carbs), its flavour profile (e.g., antioxidant-rich fruits and vegetables), or its nutrient density (high-quality sources of many essential nutrients).
The potential health benefits you can look forward to with adding more of these ingredients into your diet are massive – they could help improve your overall well-being by helping you maintain a healthy weight, reducing the risk of chronic diseases such as heart disease and certain types of cancer, improving cognitive function, boosting energy levels, and aiding in wound healing.
So, whether you’re looking for an everyday boost or something specific for health and fitness goals or skin care concerns, there’s probably a food out there that has these benefits!
There is no one official definition of a superfood, but they tend to have some common characteristics. These include boosting your immune system, preventing chronic diseases such as cancer and cardiovascular disease, helping you lose weight or maintain your weight loss goals, improving cognitive function (especially in older adults), and so much more.
It’s super, include it into your diet, it’s that simple. But if you still need to ask what is superfood read further details on why these are some of the most beneficial elements.
In Particular, Superfoods Are Rich In:
Antioxidants
The main thing that sets superfoods apart from regular foods is their levels of antioxidants, linked to the prevention of premature aging. This help protects cells from damage by free radicals – unstable molecules that can cause inflammation and cancer.
Minerals
Minerals are essential for good mental and physical health. The main minerals found in superfoods include zinc, iron, copper, manganese, selenium, and iodine.
Vitamins
Superfoods are full of healthy vitamins including vitamins A, D, C, K, and E making it easy to include superfoods possessing certain vitamins you might need.
Superfoods may also be high in:
Fiber
If you want to decrease your cholesterol or protect yourself from future heart disease then fibre is one of the most important benefits to consider in superfoods. Fibre is also an essential ingredient to help with glucose control in Type 2 Diabetes, so get chewing on those whole grains.
Healthy fats
Another great benefit to your cardiovascular health. Healthy fats in superfoods include monounsaturated and polyunsaturated fats and they are the perfect helpers to lower your risk of heart disease. These fasts are found in most superfoods.
Flavonoids
No, it’s not the name of a great Funk band, it’s a healthy ingredient found in superfoods. As we describe later on in this article, dark greens are among the richest superfoods you can get and they are an essential part of staying healthy. Greens with flavonoids help to lower cholesterol and prevent heart disease and stroke.
Why You Should Take a Super Food Diet and Which Superfoods to Include:
By making the decision to include superfoods into your existing diet you are making a responsible decision that will help you live a healthier and happier you with increased energy levels and a new lust for life. With so many different options this list provides you with easy-to-find foods possessing the best superfood benefits to add to your life.
Avocado
Avocados are rich with hearth healthy monounsaturated fats which stand as the perfect ingredient to reduce the risk of heart disease and stroke. It’s as easy as avocado and toast to help your heart health.
Berries
Berries come in all shapes and flavors, and they are all rich in antioxidants. Some of the go-to berries include cranberries, blueberries, cranberry, goji, tart cherries, and raspberries.
The high number of flavonoids in berries has been proven, and the American Heart Association recommends them to lower the risk of heart attacks making it a must-have superfood in your home. Use it in smoothies or salads.
Beets
Beet is another antioxidant-rich food with anti-inflammatory properties that help with chronic inflammation. This is usually helpful against diseases and diabetes, as well as high blood pressure. This purple wonder will also help with cardiovascular disease, as well as asthma.
Chia seeds
Chia seeds are the perfect snack to add to cereal and smoothies. They are rich in fiber, protein, antioxidants, magnesium, phosphorus, and zinc.
Cinnamon
Cinnamon bun? Not really.. but the taste is still great and can be worked into a healthy sweet treat any day. Cinnamon is a perfect addition to your diet to reduce inflammation and cholesterol and can even be added to your morning coffee.
Dark, leafy greens
There always must be some green when it comes to healthy foods and with superfoods the greens are plenty. Below are just some of the healthiest leafy greens to add to your diet.
Whether used in a salad, smoothie, or dinner, there’s always a way to use greens. Dark leafy greens rich in vitamin K it’s also the perfect recipe for bone health and folate is another heart-health booster.
- Arugula
- Beet Greens
- Bok Choy
- Broccoli raab
- Collard Greens
- Dandelion greens
- Kale
- Microgreens
- Mustard greens
- Spinach
- Swiss chard
- Turnip Greens
- Watercress
Garlic
Garlic will also tickle your health-taste buds. Just use it in moderation, for obvious reasons. This flavorful yet pungent veggie is at its healthiest raw or just slightly cooked in stir-fries or soups. Garlic is the perfect helper for anti-inflammatory, and immune health, and improves cardiovascular health.
Ginger
This lovely spice is not what you would imagine as the richest vitamin c superfood, but it is. Some of the healthiest juices have ginger as an ingredient. Ginger can help relieve pain and improve blood sugar regulation. Ginger can be used in a variety of ways including sprinkling over salads or blending with your juice or smoothie.
Green tea
And more greens. This is a healthy replacement for other teas. Other than drinking green tea the leaves can be used in many other ways. The leaves are loaded with catechin which is an antioxidant compound with anti-carcinogenic properties to protect cells.
Lentils
Lentil is a perfect superfood to use with dinner. Not only are lentils low in calories but also contain a high amount of protein which is vital for cellular repair. With protein, potassium, folate, and iron, you should consider adding lentils to your diet on a number of days each week.
Pumpkin
The spotlight is on superfood vegetables, and pumpkins are not just for scaring the neighbors on Halloween, it’s got other potential uses as well, like providing you with a rich amount of lutein and zeaxanthin. These are antioxidants that protect the eyes from age-related issues and can easily be used in soup. Pumpkin seeds also make for a healthy snack.
Salmon
If fish is not your idea of a healthy dinner or lunch you should reconsider and try to work salmon into your diet. Besides, sushi is an extremely popular dish and could easily be worked into a lazy warm day. It’s recommended that salmon be eaten at least twice a week due to its rich number of omega-3 acids. These acids can aid in a healthy heart.
Yogurt and Kefir
Good bacteria? Yes, good bacteria are found both in yogurt and Kefir (fermented milk). These are both foods that contain high levels of probiotics to support your gut. It can also easily be incorporated into your diet with fruit and yogurt breakfast or just as a healthy midday snack. Not only will your gut benefit from the good bacteria, but you will have a good boost of energy to get you through the rest of the day.
Pack a Punch With Superfood
Healthy eating starts here! Incorporating these miracle bites into your daily diet can greatly improve your overall health and could potentially even boost those energy levels to get you through the day.
Now that you understand exactly what superfoods are and what they can mean for your future and present health it’s important to make the right decision and include them in your diet. Start your journey with a newfound health-living diet today.
Reinette Robbertze completed her diplomas in both Journalism and Nutrition respectively. With an impressive portfolio of health blogs and magazine articles behind her name, she shares her real-life experiences with her passion for healthy living. Her educational background guides readers with authentic, and sometimes anecdotal information. Stay tuned!
