Superfoods can be great additions to our diets, but we must remember that no single food will solve all our health issues. Instead, we should focus on overall dietary patterns and exercise.
Diets rich in colorful phytochemicals, antioxidants and healthy fats are integral for maintaining good health. Here we explore some popularly touted superfoods such as kale, quinoa and chia seeds that provide these benefits.
Blueberries
Blueberries are rich in essential vitamins, minerals and antioxidants which can help to reduce inflammation and boost the immune system as well as slow down aging processes and enhance cognitive performance.
Blueberries’ health benefits can be attributed to their abundant concentration of phytochemicals, specifically anthocyanin pigments. Their antioxidant properties have been linked with improved cardiovascular and vascular health as well as neuroprotection benefits, among other advantages.
Blueberries contain dietary fibre that aids digestion and promotes a healthy gut microbiome, while also providing anti-inflammatory compounds which may lower risk of heart disease. Furthermore, lowbush blueberries have proven their cancer fighting potential via proanthocyanidins found in them that have been proven to increase cancer cell death and decrease tumor size in animal studies, offering enhanced treatment options to those diagnosed with cancer.
Green Tea
Green tea can serve as an excellent replacement to sugary sweet drinks and provides loads of antioxidants, helping your immune system and decreasing risk factors for heart disease.
Kale, avocados, blueberries and salmon are often cited as superfoods because they provide essential vitamins, minerals and healthy lipids to the diet.
However, while superfoods contain vital nutrients, a balanced and healthy diet must encompass more than just superfoods. Nutritionists advise including them into an overall meal plan to maximize their benefits.
Avocado
Avocado has long been considered a nutritional powerhouse due to its wide array of uses and nutritional profile. An avocado provides heart-healthy monounsaturated fats, potassium and folic acid while providing vitamin A, C, soluble fiber and phytonutrients – making it an essential addition to any healthy diet.
Avocado helps lower cholesterol by raising “good” HDL levels while simultaneously decreasing “bad” LDL levels that clog arteries. Avocado contains an active compound which has been shown to kill leukemia cells, as well as being potentially helpful against prostate cancer treatment.
One half of an avocado provides 18% of your daily vitamin K needs, helping maintain bone health by increasing calcium absorption and decreasing urinary calcium excretion. Avocados also contain carotenoid pigments such as lutein and zeaxanthin that may reduce risk of age-related eye disease while providing protein, folate and magnesium.
Nuts
Nuts (including peanuts and seeds) are considered superfoods due to their low-calorie count, nutritional benefits, and potential health protective properties. Nuts contain bioactive compounds including fatty acid profiles, squalene, dietary fibers, vegetable proteins, minerals, vitamins, carotenoids as well as antioxidant and anti-inflammatory actions [3].
Nuts can help to lower unhealthy LDL levels and therefore the risk of heart disease, high blood pressure and obesity. Eating just a handful a day may also offer several other health advantages – for both the immune system and gut health!
Seeds
Seeds contain many vital nutrients, including fiber, protein, healthy fats and an array of vitamins and minerals. Acai berries, chia seeds, hemp seeds and flax seeds offer powerful nutritional punches found in various food items.
Seeds provide an attractive source of long-term food storage, drawing animals such as birds, mammals, reptiles and fish which then disperse them in their droppings. Some seeds possess wings for wind dispersion while others (e.g. acaena and burdock seeds) contain barbs or hooks which attach themselves to animal fur or feathers for attachment and dispersal.
Flax and chia seeds are another heart-healthy superfood available at your local grocery store, providing protein, fiber and anti-inflammatory omega-3 fatty acids to add into your daily diet.
