Superfoods seem to be making headlines regularly in popular press articles and infomercials, often drawing headlines that feature catchy headlines about them. Although this term can vary in definition from time to time, typically it refers to nutritious-rich foods like blueberries, kale and fermented products such as yogurt and kimchi as examples of superfoods.
Include these foods in your healthy diet to fight disease and feel energized!
Goji Berries
Goji berries are an excellent source of vitamin A and fiber, boasting both high antioxidant content and low sugar levels – making them a healthy snack option. You can find these berries at natural foods stores, co-ops and supermarkets under their supplement section.
Goji Berries are rich in zeaxanthin, an antioxidant carotenoid proven to protect against age related macular degeneration. Furthermore, they contain large quantities of vitamin C as well as being high sources of folate, magnesium potassium calcium iron and zinc.
Studies have demonstrated that goji berries may help strengthen immunity against flu viruses. While regular flu vaccination is necessary, early lab tests indicate that adding goji berries could enhance efficacy of flu vaccination for elderly mice; more research needs to be completed in this regard.
Raw Milk
Raw milk has emerged as a food to worry about in the 21st century, drawing interest from influencers and men wearing muscle tanks on TikTok due to claims it can boost immunity, provide anti-inflammatory benefits and lower cancer risks.
Are You Eating Superfoods? But Are They? Superfood is a marketing term referring to foods that claim health benefits due to their exceptional nutrient content, though many dietitians and nutrition scientists do not concur that such foods deliver on these promises.
Baylor College of Medicine dietitian Joshua Rustveld recommends opting for a healthy eating pattern which includes whole grains, fruits, vegetables, lean proteins and dairy as a healthy eating pattern rather than solely relying on these food sources – because doing so can cause an imbalance of nutrients; too much of certain nutrient-dense foods (for instance too much kale can contain high concentrations of oxalates which can lead to kidney stones and dehydration).
Watercress
Watercress is an edible green plant related to cabbage, radish and mustard greens that contains low calories and an abundance of vital nutrients, helping combat cardiovascular disease, boost immune health, improve eye health and lower blood sugar. Furthermore, its consumption may provide protection from certain cancers.
The nutritious plant provides essential vitamins A, C and K as well as carotenoids such as lutein and zeaxanthin which may reduce the risk of age-related macular degeneration and cataracts.
Watercress, or cress, is a delicious peppery vegetable that can be enjoyed raw or lightly wilted as part of salads, sandwiches or cooked like spinach, as well as added to soups such as Potage au Cresson (a classic of French cuisine). Cruciferous vegetables (such as watercress) contain goitrogens which may interfere with thyroid function – therefore should be avoided by those suffering from hypothyroidism or Graves’ disease and should consult their physician prior to adding it into their diet plan. Additionally, due to being high in potassium content it should also be cautious about adding watercress into their diet plan – kidney problems or taking diuretic medications should reduce how much they consume it!
Flaxseed
Flax seeds (commonly referred to as linseed) are small seeds from Linum usitatissimum that can be purchased whole, ground up for milling purposes or made into oil for consumption. Flax is rich in lignans and omega-3 fatty acids for which many nutritional benefits exist.
Regular consumption of flax seed can improve digestion, help control diabetes and lower blood pressure among other advantages, and may even help protect against certain cancers (though more research needs to be conducted). Furthermore, they’ve been considered an excellent source of phytoestrogens which may reduce menopausal symptoms like hot flashes.
One study reported that daily consumption of 30 grams of milled flaxseed could significantly lower blood pressure in people with hypertension. More research must be conducted in order to ascertain its lasting benefits, while flaxseed may promote weight loss by helping reduce belly fat but is no guarantee for success – other factors, including diet and exercise are still paramount in success.
