Superfoods encompass many foods – such as fruits, vegetables, whole grains and lean proteins. They’re an integral component of a nutritious eating pattern which reduces risk for disease.
Superfoods are rich in nutrients, packed with essential vitamins, minerals and antioxidants. Common examples of superfoods include kale, berries, avocado, chia seeds and salmon.
Cinnamon
Cinnamomum verum tree bark is used to make cinnamon (Cinnamomum verum), the fragrant spice responsible for giving Christmas pudding and mulled wine their warming spice flavor. Cinnamon may help improve gut health, manage blood sugar and prevent dental issues as well as having anti-inflammatory and antioxidant properties.
Studies suggest that cinnamon extracts may protect against cancer by inhibiting blood vessel formation that feeds tumours and killing tumour cells, possibly due to its phytochemical constituent cinnamaldehyde which also has strong antibiotic properties.
However, further studies are required before cinnamon can be recommended as a treatment for any health issue. Certain individuals taking medication for diabetes or who have had digestive issues should limit the dosage they take of Cassia cinnamon sold in supermarkets as it contains chemicals called coumarins that may lead to low blood sugar and interfere with medications prescribed to them.
Blueberries
Blueberries are an incredible superfood packed with antioxidants and plant compounds that can reduce oxidative stress, promote gut health, reduce inflammation, and increase cognitive function. Laboratory studies suggest that diets high in anthocyanins (the phytochemical responsible for their deep blue color) could help lower blood pressure, decrease vulnerability of heart blood vessels to oxidative damage, and lower cholesterol. A recent RCT demonstrated how regular blueberry consumption reduced inflammatory and oxidative biomarkers while simultaneously increasing anti-inflammatory metabolites during a metabolically demanding exercise bout.
A group of scientific experts recently convened a roundtable to evaluate the research behind blueberry health benefits, outlining research gaps and future directions. While website representations of nutritional properties tend to be accurate, it would be prudent to consume an array of whole foods rather than focussing solely on one food, which could pose unintentional health risks or create unrealistic expectations about its effect.
Avocado
Avocado is widely recognized as a superfood because of its healthy fat content. Avocado contains Omega 3 Fatty Acids that help reduce inflammation, elevate mood, and support brain health. Furthermore, this fruit boasts carotenoid compounds like Lutein and Zeaxanthin for eye health as well as being abundant in vitamins K, E and B6 for optimal vitamin absorption and phytosterol absorption.
Avocados are grown mainly in Mexico, the Dominican Republic and Colombia with other countries producing smaller quantities. Their import restrictions were lifted in the 1990s and they have become increasingly popular since. Avocados boast numerous health benefits in addition to being low in sodium levels; potassium helps regulate blood pressure. It contains fiber for digestive health as well as plant compounds essential for cell development and growth. They’re an excellent source of folic acid – something needed for proper cell development as well as helping prevent birth defects.
Chia Seeds
These tiny seeds offer more nutritional punch than you could find in one of those 1980s ceramic pets displaying grass “hair.” A single ounce contains 11 grams of fiber, four grams of protein, omega 3 fatty acids, calcium magnesium zinc potassium manganese.
These nutritious seeds contain high concentrations of soluble fiber, which has been associated with improved heart health, decreased cholesterol and triglycerides levels and longer feeling satiation, leading to faster weight loss. By including more seeds like this one into your diet you could ensure you stay fuller for longer, which will aid weight management efforts.
Chia seeds can easily be added to recipes, with our Lemon Cottage Cheese Chia Pudding being an ideal starting point. They can also be sprinkled over dishes or mixed into soups and salad dressings – when mixed in liquid they absorb up to 10x their weight in liquid and produce a thick gel-like texture!
