Superfoods may help improve your overall health, but do they live up to their hype?
This research examined how consumers use search engines to access information on “superfoods”, including claims made about nutrients and reported health benefits from scientific literature.
Leafy Greens
People often associate leafy greens with salad, but these nutrient-rich foods can be enjoyed in numerous ways and added to any meal for an easy way to boost health and nutrition.
Leafy greens provide essential vitamins, minerals and phytonutrients, with low calories, carbohydrates and sodium content. Furthermore, their high fiber content reduces risks for diabetes, heart disease and other chronic health conditions.
Leafy greens can be enjoyed raw, cooked or blended into smoothies. Available all year long and easily added to a variety of meals, spinach is one of the best-known examples, offering calcium, potassium, iron and vitamins A-K as well as an anti-oxidant known as kaempferol. Other good sources of leafy greens include bok choy, Swiss chard and turnip greens.
Root Vegetables
Root vegetables such as potatoes, carrots and beets are packed with nutrition. Their sweet or earthy flavors complement their supply of folate, riboflavin and potassium.
Starchy root vegetables such as cassava, taro and yams have long been considered staple foods in some countries – often outshone cereal grains when it comes to carb intake – in tropical climates. Their high amounts of carbohydrates comprise much of a meal.
Before beginning to prepare root vegetables, make sure you wash them with a produce brush and cool running water, taking special care if the skin is tough as this could contain dirt or pesticides from their source. As root vegetables contain starches which may raise your blood sugar, make sure that portion sizes are controlled accordingly and mix in different varieties such as turnips, rutabagas and parsnips to add variety. Some varieties even contain phytochemicals which could help fight inflammation or cancer!
Berries
Berry are an amazing source of natural sweetness with low calories that offer many health advantages. Berries contain fiber which can help prevent constipation and ensure regular bowel movement.
Berrys are packed with antioxidants that can reduce inflammation in the body. By helping lower blood pressure and enhance heart health, these berries may even aid weight loss efforts!
Researchers discovered that 136 foods were considered superfoods by various sites, such as kale, spinach, salmon, blueberries, avocado, chia seeds, walnuts beans and fermented milks. Although each food can contribute nutrients that contribute to an overall nutritious eating pattern – for instance berries should be enjoyed both alone or as part of a smoothie recipe – eating these superfoods alone would not suffice; eating as part of an overall nutritious eating pattern should always be the goal.
Beans & Legumes
Beans, peas and lentils belong to the Fabaceae family and contain proteins, minerals, iron and B vitamins – not forgetting fibre and heart-healthy fats! They make an excellent source of nutrition.
Beans and pulses are satisfying and low in calories, with plenty of different colours, flavours, textures and varieties to choose from. Even just one cup per day could provide more potassium than bananas – helping manage Type 2 diabetes, blood pressure and cholesterol more effectively!
This study seeks to create a sensory lexicon for seven well-known legume products (kidney bean, mung bean, chickpea, green kernel black bean, soybean and red bean). To ensure their preharvest conditions were similar, all were soaked overnight before boiling and aromatic characteristics evaluated using a trained panel.
Nuts & Seeds
Nuts and seeds provide an abundance of protein, healthy fats, fiber, vitamins, and minerals that support overall wellness. Plus, their abundance of phytochemicals may even protect against disease!
They have a low glycemic index, making them unlikely to increase blood sugar levels. Furthermore, they’re an excellent source of vitamin E as well as being high in magnesium and selenium content.
Select raw nuts and seeds over roasted or oil-fried varieties to reduce cross-contamination during processing. Consume regularly as they offer important nutrition not found elsewhere – almonds, Brazil nuts, pistachios and walnuts make excellent snacks or additions to salads or trail mix recipes.
