“Superfood” is a more fitting term for relatively new options available—foods that provide maximum nutritional benefits with minimal caloric intake. Packed with vitamins, minerals, and antioxidants, no food has ever been able to be classified as a superfood by virtue of standard criteria or legal definitions. Most are, however, plant-based foods.
Although the list of foods considered super may be endless, it must be remembered that no one food contains the magic spell of good health or the prevention of diseases. Given that the term “superfood” won’t die quickly anytime soon, it would be worthwhile to check these out.
In this article, we will define a superfood, give some common examples with their benefits, and list ways to include them in the diet.
Superfoods are foods which provide a high volume of nutrients and a low volume of calories; thus, very nutritious. They are high in vitamins, minerals, and antioxidants. Antioxidants are natural molecules found in certain foods. They help to counteract free radicals in our bodies. Free radicals are natural byproducts of energy production, which can harm the body. Antioxidant molecules diminish or reverse the effects of free radicals that are closely associated with the following health problems:
Having superfoods in daily nutrition is fine, but only in combination with overall healthy and balanced meals. One should rather focus on following a superdiet rather than targeting singular foods.
Various studies have shown that superfoods that are very high in antioxidants and flavonoids can prevent coronary heart diseases and cancers while boosting immunity and reducing inflammation. Consumption of fruits and vegetables has been correlated strongly with a lower risk of several lifestyle-related health conditions as well as overall mortality. The nutrients contained within them promote good skin, nails, and hair; elevate the body’s energy levels; and help maintain a healthy body weight.
Dark green leafy vegetables (DGLVs) are an excellent source of nutrients, including, but not limited to, folate, zinc, calcium, iron, magnesium, vitamin C, and fiber. Their life-saving potential lies in their reduction of chronic illnesses such as heart disease and type 2 diabetes.
The carotenoids are a group of very powerful yellow-to-red pigments that are present in high amounts in DGLVs. The anti-inflammatory properties of carotenoids are what make them such potent protectors against some kinds of cancer. Some examples of DGLVs are:
Berries are a unique nutritional powerhouse consecutively dense in vitamins, minerals, fiber, and antioxidants. Major antioxidants, through their complex mechanisms of action, are strongly associated with a reduction in the risk of developing heart disease, cancer, and other inflammatory conditions. Additionally, when used together with conventional medical therapies, berries may be beneficial in the management of various digestive and immune-related disorders. Here are the common ones:
Green tea is a very lightly caffeinated beverage from China with a wide range of medicinal properties. It is high in antioxidants and other polyphenolic compounds that have strong anti-inflammatory characteristics. One of the most important of these antioxidants is in the class of catechins known as epigallocatechin gallate; it is more often referred to as EGCG.
EGCG is most likely what gives green tea its putative ability to protect against chronic diseases such as heart disease, diabetes, and cancer. Further studies have also noted that several catechins, along with caffeine, contained in green tea can, at times, help some individuals lose weight.
Eggs have long been debated specifically because of their cholesterol, yet they continue to remain one of the healthiest foods. Nutritionally packed, whole eggs provide a full set of nutrients, including the various B vitamins, choline, selenium, vitamin A, iron, and phosphorus.
They also pack a ton of protein, which is of great quality. Zeaxanthin and lutein are other big names that add value to an egg, known as powerful antioxidants to protect vision and maintain eye health. There were fears about the consumption of eggs regarding high cholesterol.
However, research shows that eating 6 to 12 eggs a week does not measurable increase the risk of heart disease and diabetes. Taking them might increase good HDL cholesterol in some individuals, resulting in a decrease in heart disease risk, which is viewed as beneficial. More research is surely needed before any definite conclusions can be made.
Legumes, or pulses, are a class of plant foods made of beans, lentils, peas, peanuts, and alfalfa, including soy. They earn their superfood label because they are loaded with nutrients and play a role in the prevention and management of various diseases. Legumes are a rich source of B vitamins, various minerals, protein, and fiber.
Research suggests that legumes help manage type 2 diabetes better and also control blood pressure and cholesterol. They add calories, and legumes may help maintain weight by prolonging the feeling of satiety.
Nuts and seeds are a good source of fiber, plant-based protein, and fats that are both heart and human health friendly. They also contain a wide variety of plant chemicals that exhibit anti-inflammatory and antioxidant properties that might serve as an oxidant stress protector. Studies have shown that regular nut and seed consumption can be protective to the heart. Some very common nuts and seeds are:
Almonds, pecans, pistachios, walnuts, cashews, Brazil nuts, macadamia nuts.
Peanuts are technically a legume, but often considered a nut.
Sunflower seeds, pumpkin seeds, chia seeds, flaxseeds, hemp seeds.
Although nuts and seeds are calorically dense, a few nut types are associated with weight loss when included in a well-balanced diet.
Kefir is a fermented drink, which in most cases is made from milk, that is a source of protein, calcium, B vitamins, potassium, and probiotics. Very much similar to yogurt, kefir, on the other hand, is thinner in consistency and has many more probiotic strains than regular yogurt. Probiotic-rich fermented foods have numerous health benefits tied to them, including lowered cholesterol levels, lowered blood pressure, improvements in digestion, and anti-inflammatory effects.
Kefir is generally made from cow’s milk; however, because different bacteria ferment lactose, it’s usually tolerated well by people with lactose intolerance. Additionally, varieties made from non-dairy beverages such as coconut milk, rice milk, and coconut water are also used. You can either buy kefir or prepare it yourself. Just be sure to double-check the product you buy in the store for added sugar.
Garlic is a plant food related to onions, leeks, and shallots. It is an important source of manganese, vitamin C, vitamin B6, selenium, and fiber. Due to its distinct flavor, garlic is a very popular ingredient in cooking; it has also been used as an herbal medicine for centuries for its many health benefits.
Research claims that garlic may reduce cholesterol and blood pressure and aid immune function. In addition, the sulfur-containing compounds found in garlic may play a role in preventing certain cancers.
Olive oil is a typical oil developed from the fruits of the olive trees, which is a prima donna of the Mediterranean diet. Much of the oil’s health benefits are ascribed to its high concentrations of monounsaturated fatty acids (MUFAs) and polyphenolic compounds. The consumption of olive oil may lessen inflammation and your chances of developing certain disorders such as cardiovascular diseases and diabetes. It has antioxidants: vitamins E and K, which protect against cellular damage caused by oxidative stresses.
The plant originates from China, though it is extremely popular in many cuisines today. It has both culinary and medicinal functions. Ginger root contains antioxidants, possibly gingerols, which, among other things, is believed to account for the many health benefits ascribed to this food.
Ginger is very effective in controlling nausea from various causes and reducing pain from acute or chronic inflammatory conditions. Moreover, it also reduces the risk of chronic diseases such as heart disease, dementia, and certain types of cancers. Ginger is available in fresh, oil, juice, and dried/powdered forms. It may easily be added to soups, stir-fries, sauces, and teas.
Turmeric, a bright-yellow spice related to ginger, originated in India. It is used for cooking and other purposes, and medical uses embrace its application as the spice contains the antioxidant and anti-inflammatory properties manifested through its active component, the spice of modern research on turmeric.
Studies have recognized curcumin as an effective agent against chronic diseases, including cancer, heart disease, and diabetes. It may also assist in healing wounds and alleviating pain.
Salmon is undoubtedly one of the healthiest fish. Being an oily fish, salmon contains protein and B vitamins, as well as potassium and selenium. It is also one of the best sources of omega-3 fatty acids, which are important because of their various health benefits, including reducing inflammation.
Eating salmon may help you reduce your risk of heart disease and diabetes, as well as assisting you in maintaining a healthy weight. Salmon and other seafood apparently may be contaminated by heavy metals and other environmental pollutants. Limit your fish intake to two to three servings per week to minimize potential negative effects.
Avocado is an extremely healthy fruit but is generally treated as a vegetable in the kitchen. This delicious fruit is very high in fiber, vitamins, minerals, and healthy fats. Like olive oil, it is very high in MUFAs.
The predominant MUFA in avocados is oleic acid, which has been linked to reduced inflammation in the body. Eating avocados decreases the risk of heart disease, diabetes, metabolic syndrome, and certain types of cancer.
The beauty of superfoods lies in their versatility: you can eat them in various ways every hour of the day. Here is a list of the essential points of consideration for superfoods:
Superfoods can be incorporated into any meal or snack. Some specific recommendations may exist for optimal absorption of certain nutrients. For example, including fruits rich in vitamin C, such as berries, in breakfast will assist in improving iron absorption from other dietary sources.
Things should be taken in moderation. While superfoods are great for health, taking too much of them can cause problems.
Most superfoods are almost ready to eat, making them easy to incorporate into your daily routine. The berries may be fresh or frozen, the dark green leafy vegetables may become an ingredient of a salad or a smoothie, and the seeds can just be sprinkled onto yogurt or oatmeal.
Even if “superfood” just refers to some marketing term-more so as there exists no food that is superfood-have an immense treasure trove of nutrients, which can always give wholesome health benefits and disease reversal.
The highly nutritious foods include berries, nuts, legumes, whole grains, cruciferous vegetables, dark leafy greens, seafood, avocados, pomegranates, garlic and onions, and citrus fruits, among others. Include all these foods in your diet to ensure you get the full benefit they have to offer, and remember that a balanced and diversified diet will always be critical.
