No matter the hype around superfoods, there is no single food that will cure diseases or prevent chronic conditions. Instead, an effective healthy diet must include various sources of vitamins, minerals, and phytochemicals for maximum effectiveness.
Foods that fit this definition of a superfood include those rich in nutrients, such as berries, dark green vegetables and fermented foods like kefir. Furthermore, these superfoods possess disease-fighting capabilities like polyphenols, flavonoids and probiotics.
1. Goji Berries
Berry fruits such as Lycium barbarum goji have become globally-coveted functional foods due to their antioxidant and health-promoting effects. Goji berries contain LBPs, zeaxanthin dipalmitate, vitamins and betaine – essential ingredients in global functional diets.
One four-ounce serving of goji berries fulfills 340% of your daily requirement for vitamin A. They also contain 11 essential amino acids and powerful antioxidants to support immunity against flu viruses.
2. Raw Milk
Although no formal criteria exist for labeling foods as superfoods, those typically considered such typically provide a rich source of minerals, vitamins, and antioxidants while being low in calories – providing protection from illness while increasing energy and fighting off the signs of aging.
Though exotic goji berries might take the spotlight, many other natural foods are equally nutritious and worthy of superfood status. It is important to keep in mind that no single food will make your diet healthy.
3. Cinnamon
Cinnamon is an aromatic spice produced from the bark of trees (Cinnamomum verum), harvested and processed into powder form for consumption. Cinnamon contains antioxidants that reduce oxidative stress, limit nitric oxide buildup and prevent fat peroxidation.
Studies have shown that cinnamon may also help manage diabetes and lower high cholesterol. By adding cinnamon to oatmeal, smoothies or coffee it makes for a delicious and simple way to control diabetes and cholesterol (5). Cinnamaldehyde found in cinnamon helps protect against bacterial infections as well as lower blood sugar levels.
4. Blueberries
Berrys are nutritional powerhouses packed with antioxidants, phytochemicals, fiber, vitamins and minerals that can benefit your eyesight, digestive tract health, blood pressure and heart. Low in calories they also can support eye, digestive tract and cardiovascular wellbeing.
Research findings increasingly support the benefits of blueberries on pre-diabetes and type 2 diabetes, memory function, eye health and overall cardiovascular wellness. This evidence may lead to improved dietary recommendations, clinical guidelines and nutrition policies.
5. Chlorella
Chlorella is an alga that’s high in proteins, vitamins, minerals, chlorophyll and dietary fiber. Additionally, it provides essential amino acids necessary for natural killer cell activity enhancement and improving immunity to flu vaccines.
Studies suggest that taking chlorella may increase production of cholecystokinin, an appetite-suppressant hormone. Additionally, taking this supplement could aid digestion by aiding its synthesis and improving digestion.
Chlorella can be purchased in tablet, powder and liquid forms as a nutritional supplement. Japan is well known for having stringent standards when it comes to heavy metals and bacteria levels in their food products.
6. Wheatgrass
Wheatgrass juice can often be found at grocery and health food stores, while powder or capsule forms may also be sold. Marketed as an immune booster and daily health tonic, taking wheatgrass regularly may help fight disease while strengthening immunity systems.
Though the term “superfood” may be marketing hype, nutritionists and dietitians agree that certain foods offer exceptional nutrient density – including berries, salmon, leafy greens and cruciferous vegetables as examples.
7. Legumes
Legumes — which include beans, peas and lentils — are an integral component of many plant-based diets. Not only are they inexpensive and nutritionally packed; but their versatility in creating exciting dishes makes them indispensable.
Legumes contain essential nutrients that help combat chronic disease and support weight loss, including B vitamins, minerals, fiber, protein, and heart-healthy fats. Legumes may even reduce type 2 diabetes and decrease blood pressure.
Legumes are easy to digest and require minimal cooking time, making them the ideal starter legumes. For those just beginning, lentils are a good starting point – as they can even be consumed raw if prepared!
8. Seaweed
Sea vegetables like kombu, nori and dulse are nutritional powerhouses beloved in Asian cuisines, boasting B vitamins, folic acid, calcium potassium and fiber content.
Salty marine plants are an integral component of coastal cultures around the world and provide food and shelter to aquatic organisms, as well as being rich in iodine, fatty acids, and minerals.
Integrating these nutritious foods into a well-rounded diet is the ideal way to reap their full benefits.
9. Kefir
Kefir is a delicious probiotic-rich fermented milk drink made by adding kefir grains (a combination of bacteria and yeast) to milk and then leaving it fermenting for 24 to 48 hours.
This tarty drink is packed with essential vitamins and minerals, such as B12; in addition, tryptophan is included to support mood and cognitive health.
When shopping for kefir, aim for products with as few ingredients as possible and ideally none with added sugars or artificial flavoring – these varieties may do more damage than good!
