Over the last several years, the word “superfood” has been extremely fashionable among the nutrition and health communities. It’s perhaps too easy to dismiss the term as a fad, but the concept of superfoods is based in fact. Superfoods are unprocessed foods—primarily plant foods but some fish and dairy foods as well—rich in vitamins, minerals, antioxidants, and other nutrients that can make a body healthier. They’re known to build immunity, enhance energy levels, lower the risk of chronic illness, and maintain overall health.
One of the most famous superfoods is the blueberry. These small fruits are rich in antioxidants, namely flavonoids, which protect the body from oxidative stress and inflammation. Daily consumption of blueberries has been linked to improved brain function, better memory, and reduced risk of heart disease.
Another dietary superstar is kale, a green leafy vegetable. It’s full of vitamins A, C, and K, calcium, and fiber. Its antioxidant activity builds the immune system and even fights off some forms of cancer. Spinach and Swiss chard are the same.
Salmon, being a fatty fish, is often high on the superfood list due to its abundance of omega-3 fatty acids. These are the healthy fats that the heart and brain need, and also to stop inflammation. Omega-3s have also been proven to reduce depression risk, so salmon is also a great mental health food. Nuts and seeds such as almonds, walnuts, chia seeds, and flaxseeds have fiber, healthy fat, and protein in them. Chia seeds particularly are a treasure trove of omega-3, antioxidants, and minerals like magnesium and calcium. A tablespoon or two of them, sprinkled over a smoothie, yogurt, or cereal, will provide you with the amount.
Another ancient superfood that is increasingly well-known is quinoa. This gluten-free grain, complete protein with all nine required amino acids, is extremely rich in iron, fiber, and magnesium. Quinoa is also a great replacement for either pasta or rice and is vegan- and vegetarian-friendly.
Turmeric, a yellow spice commonly employed in South Asian cuisine, has strong anti-inflammatory and antioxidant constituents. Curcumin, the active constituent in turmeric, has been studied for its potential as a prevention or treatment for a variety of diseases, including arthritis, heart disease, and certain cancers.
Avocados are a popular super food as well, delivering heart-healthy monounsaturated fats, fiber, potassium, and vitamins C, B, and E. Avocados have been found to support heart health, lower bad cholesterol levels, and provide healthy skin.
Although the addition of superfoods to your diet can be extremely helpful, keep in mind that there is no one food that addresses the health issue. Superfoods must be eaten as part of a balanced, mixed diet along with exercise, rest, and water.
In brief, superfoods are an easy and convenient solution to improving your well-being. By adding a variety of these health foods to your diet, you can increase your energy, safeguard your body from disease, and feel your best—naturally and wonderfully.
