Although no single food can cure or prevent disease, certain nutrient-rich foods merit their superfood designation. Examples include:
These nutritious fruits, vegetables and whole grains provide essential vitamins, minerals, healthy fats, protein and fibre – you can find them at your local grocery store or farmers market – or grow some yourself!
Berries
Berries are vibrant, flavorful and packed with essential nutrition. One cup of berries offers more disease-fighting antioxidants than any other food source. Plus they’re low in sugar and calories – an easy addition to many diets!
Registered dietitians believe that eating a balanced diet of whole foods provides all of the nutrition we require and avoiding processed and junk foods is best way to stay on track with our health goals. But some nutrient-rich foods should be recognized as “superfoods.”
Superfoods are nutritious foods packed with vitamins, minerals and healthy fats while being relatively low in calories and saturated or trans fats. Eating just a few of these superfoods regularly will boost your diet and leave you feeling better on the inside out – add them to meals or snacks for a boost that could improve overall wellness!
Green Tea
Green tea is an excellent source of antioxidants, offering numerous health benefits from increased metabolism to reduced risk of heart disease. As opposed to black tea, which undergoes oxidation processes that deplete its antioxidants over time, green tea’s benefits remain intact longer and provide greater health advantages. Furthermore, drinking green tea daily may reduce stress and boost energy levels – try switching up your morning oatmeal or breakfast quinoa bowl by substituting its water with freshly-brewed green tea to reap these advantages; adding sweeteners such as goji berries or raisins or even Stevia for sweetness if desired! Caution should be exercised as long-term steeping can produce caffeine which should be limited accordingly; limit daily consumption to two cups at most per day!
Legumes
Legumes — beans, peas, lentils, peanuts and chickpeas — are an excellent source of protein and fiber while being low in fat – making them a heart-healthy food option. Their low glycemic index helps to stabilize blood sugar levels while being high in folate content.
Studies demonstrate the health benefits of legumes for reducing cholesterol, decreasing risk for diabetes and helping manage weight. They contain many antioxidants such as polyphenols and flavonoids which may protect against cancer as well as chronic illnesses.
Add legumes to green salads, soups and stews or create dips and spreads for more nutrition – or use as part of an effective rotation system with cereal crops – by growing in a rotation system, as they fix nitrogen into the soil while simultaneously increasing biodiversity and decreasing artificial fertilizer use. One cup of cooked beans (drained well) provides approximately 31 calories with 6 g of carbs, 3 g of protein and 2 g of fibre; spices can further add flavour!
Herbs & Spices
Herbs and spices are plant-based seasonings used to add extra flavors or blend different tastes together for unique combinations, as well as reduce salt and fat usage in various recipes. Herbs and spices have long been used as flavor enhancers due to their antimicrobial, antioxidant, sensory and therapeutic properties.
Herbs come from herbaceous plants (those without woody stems), while spices may come from leaves, bark, seeds, berries, flower buds, roots fruits or flowers. Cinnamon is one such spice made from aromatic bark extracted from some trees in the Cinnamomum genus while oregano is an herb harvested from its herbaceous origanum plant leaves.
Add herbs and spices that promote health and wellness to your cooking, such as chilli pepper, thyme, oregano, ginger, and turmeric. When using strong-flavored herbs in excessive quantities they may overpower the dish if used too freely; whole herbs should ideally be added during or toward the end of any recipe that requires long simmering times.
