Superfoods are foods that are considered of high nutritional value. While there is no particular category of foods branded as the superfoods, the ones regarded as so help to keep diseases at bay and keep the body healthy. Despina Hyde, a New York dietician said that the term superfoods is used on foods with multiple health benefits and as reported by the American Heart Association, there is no set criteria for determining superfoods. With an idea of what superfoods are, let’s delve in some of the most popular superfoods and their benefits;
Nuts and seeds
Nuts and seeds are dense with heart-healthy fats, fibers as well as vegetarian protein and are excellent antioxidants and anti-inflammatories. Flaxseeds, hempseeds, almonds, sunflower seeds, peanuts, chia seeds, and macadamia nuts are some of the most common nuts and seeds regarded as superfoods. They are said to improve heart health by protecting it from heart diseases. Magnesium and the polyunsaturated fats are the major components responsible for good heart health.
Yoghurt and Kefir
Yoghurt and kefir are packed with probiotics, bacteria which is regarded as the good soldiers that aid gut health. Besides probiotics, the two fermented beverages also boast calcium, B vitamins, potassium, and proteins which make them great superfoods. The probiotics improve your health in many ways, from reducing blood pressure risks, to lowering inflammation risks and your cholesterol levels, as well as boosting digestion. The lactose in kefir also gets fermented, and this makes it consumable by most people even those with lactose intolerance.
Berries
Berries boast a high fiber content that helps to boost general body health as well as keeping the gastrointestinal tract in good shape. All berries including cranberries, raspberries, blackberries, blueberries, and strawberries are also considered as excellent antioxidants and great sources of minerals and vitamins. According to studies, berries can also help to treat disorders related to the immune system as well as the digestive system. The good thing about berries is that they can be served in different ways, including salads, smoothies, and desserts.
Eggs
Eggs have had a bad reputation over the past years due to their high protein and calories content. In fact, a lot of people tend to limit the number of eggs they consume in a week in order to protect their cholesterol count. Eggs are good for eye health and will improve vision because of the presence of lutein and zeaxanthin which are powerful antioxidants. While eggs are linked to high cholesterol, they are said to improve the good cholesterol count in some people, and other research has shown that there is no significant increase of any heart disease risk linked with consumption of 6 to 12 eggs weekly.
Dark green leafy vegetables
It cannot be stressed enough about how important dark green leafy leaves are important to your health. It is always advisable to consume vegetables every day and especially leafy green vegetables. There are many reasons why dark green leafy vegetables check the list of superfoods, including their high nutrient count and their ability to ward off some chronic illnesses. They are rich in carotenoids, which make them excellent for the protection against inflammation. Lettuce, spinach, turnip greens, and kale are some of the best dark green leafy vegetables considered as superfoods, and in addition to eating them plain, you can add them to your smoothies, salads, stir-fries, and soups. Some of the nutrients they boast include folate, magnesium, iron, Vitamin C, calcium, fiber, and zinc.
Legumes
Also known as pulses, legumes are nutrient-rich foods that include peas, alfalfa, beans, lentils, as well as peanuts. They are great sources of fiber, B vitamins, proteins and other minerals which make them superfoods. The abundance of these nutrients also load them with the ability to control and prevent some diseases. Legumes also offer a feeling of fullness and hence have been associated with weight and obesity management. Some studies have indicated that legumes can help lower cholesterol and blood sugar levels in the body which can help improve diabetes for type 2 patients.
Green tea
While tea is known for its caffeine and nicotine content, green tea which is native to China contains lower amounts of caffeine contents. It is richly endowed with polyphenol and antioxidants like the catechin epigallocatechin gallate (EGCG) that have anti-inflammatory benefits. A prevalent reason as to why most people take green tea for weight loss and management is because of the presence of the combination of low caffeine content and the catechin in the tea. Also, green tea has shown its ability to protect against chronic illnesses like cancer, heart-related diseases as well as diabetes.
Salmon
Salmon has been known to be a great source of omega-3 fatty acids which are healthy fats associated with different health benefits. Salmon also contains protein, selenium, healthy fats, potassium, and B vitamins which make it a good go-to superfood. The presence of the omega-3 fatty acids in salmon fish makes it great at fighting inflammation in the body, improving healthy weight and diabetes as well as reducing your risks of heart-related diseases. On the downside, too much salmon intake can introduce harmful substances and toxins like heavy metals and other environmental pollutants deposited in water bodies. So, about 2 to 3 servings a week are the recommended portions of salmon that will not negatively interfere with your health.
Garlic
This culinary ingredient boasts amazing medicinal gains that have made it a popular food in many cuisines. It has high contents of vitamin C, vitamin B6, fiber, manganese, and selenium all which backed by research have been found to be great immune boosters. Garlic has also been linked to the reduction of blood cholesterol count and blood pressure.
The bottom line
Any food that is labeled a superfood is worth including to your diet because it not only helps prevent against some chronic illnesses but also helps to improve your general body health. What’s more, most of these foods can be served differently and this will help you get more creative while making dishes. Simply put, any superfood is good for your health and your body will surely thank you for adding superfoods in your diet.
