Superfoods are nutritious foods packed with essential nutrients like antioxidants or healthy fats that offer health advantages, making them part of many nutritious eating patterns and potentially helping prevent disease.
Popular examples of superfoods include berries, nuts, whole grains, fish and vegetables – but no single food should be seen as such! Achieving health through nutrition requires balance, variety and moderation.
Nuts
No matter their label, superfoods tend to contain plenty of essential vitamins and nutrients while being low in sugar content. Some are good sources of probiotics and polyphenols which aid digestion while fighting diseases.
Nuts are packed with protein, heart-healthy unsaturated fats and fiber – not to mention they provide essential magnesium, calcium, vitamin E and folate!
Leafy greens often make superfood lists due to their abundance of antioxidants and fiber and calcium content, and also being an excellent source of cruciferous vegetables such as broccoli, cauliflower and Brussels sprouts which provide many health benefits. Beans, chickpeas, edamame and lentils also offer low-fat proteins, fiber and vitamins and minerals which may reduce diabetes and high blood pressure risk factors.
Avocado
Avocados, the star ingredient of guacamole, boast numerous health advantages beyond their delicious taste. Due to their nutrient profile and heart-healthy fats, avocados are naturally anti-inflammatory, helping prevent muscle cramps while simultaneously providing potassium which lowers blood pressure and prevents muscle spasms. Omega-9 fatty acids may reduce inflammation while aiding weight loss while two carotenoids called lutein and zeaxanthin support eye health.
Add avocado to a delicious salad like Tomato, Corn and Avocado Salad or Ensalada de Aguacate y Palmitos (Colombian Avocado and Hearts of Palm Salad). For added crunch add cucumber or carrot slices, citrus zest, fresh herbs or umami-rich condiments like feta cheese or wasabi for maximum enjoyment!
Berries
Berry fruits not only contain anti-oxidants to combat oxidative stress, but they’re also packed with fiber that can help regulate blood sugar and lower cholesterol. Not only will this benefit heart health but it may even aid digestion!
Berries are among the top superfoods mentioned on websites. Blueberries top most lists, followed by blackberries, acai, cranberries and strawberries. Berries offer low calories with ample nutrition while being deliciously flavorful snacks.
Exotic fruits like pomegranates, noni fruit, dragon fruit and rambutan made the list, although scientific research doesn’t necessarily support their greater health benefits compared to less exotic berries such as blueberries.
Seeds
Seeds are nutritional powerhouses and an integral component of modern diets, providing essential nutrition. There are three categories of seeds: grains and cereals including pseudocereals; legumes; and nuts. This continuing education course explores their role within human diet and explores each category’s individual nutritional content.
Seeds offer numerous health benefits, but their nutritional profile stands out. Packed full of protein, healthy fats, fibre and vitamins and minerals – especially manganese which supports bone and muscle health as well as helping regulate blood sugar levels, promote healthy skin conditions and act as an antioxidant – they’re an ideal source of dietary fibre which many don’t get enough of – essential in helping lower risks associated with cardiovascular disease, Type-2 diabetes and cancer.
Green Tea
Green tea’s health-promoting nutrients, including epigallocatechin gallate (EGCG), may help prevent cancer and protect the heart. Unprocessed green tea boasts high concentrations of antioxidants compared to its processed counterpart, which may contain inferior tea processed using inferior methods and brewed with excess sugar; alternatively, leafy greens, sweet potatoes, and squash may all make superfood lists due to their vitamin A, fiber content, and many other disease-fighting properties.
Mintel reported a 202% rise between 2011 and 2015 in food and drink products marketed as “superfoods,” “superfruits,” or “supergrains,” according to its study of consumer product data.
