Popular nutrient-dense foods have gained increasing recognition for their health benefits. While these supposedly “super foods” provide good nutrition, optimal wellness comes from eating a varied and well-rounded diet consisting of all food groups.
Addition of these foods can help protect against certain diseases, increase energy and enhance overall well-being.
Green Tea
Green tea is an ancient beverage with modern benefits. Unlike black tea, which undergoes oxidation during production, green tea retains more antioxidants from its plant sources – linked with reduced risks of cardiovascular disease, cancer and aging. Plus it’s a delicious way to meet daily water goals!
Chia Seeds
Chia seeds have gained widespread recognition as a superfood due to their tasteless, easy digestion nature and wealth of omega-3 fatty acids, fiber, vitamins, and minerals.
Soaking dry chia seeds before consumption is recommended to mitigate potential choking risks for those with difficulty swallowing or history of esophageal blockages, so as to ensure safe consumption.
Chia seeds provide an excellent combination of dietary fiber, protein, and omega-3 fatty acid to support cardiovascular disease (CVD) prevention by helping to lower metabolic risk factors like blood pressure and cholesterol levels.
Avocados
Avocados aren’t just limited to being featured in dishes like guacamole and avocado toast; they’re also perfect for upgrading dips and spreads – including mayonnaise! Plus they are packed full of heart-healthy monounsaturated fats as well as potassium which helps balance blood pressure by counteracting its effects.
One medium avocado contains nearly 25% of your daily folate requirement – an essential B vitamin which supports cell function and may help protect against birth defects.
Coconuts
The tropical drupe coconut provides beachy vibes while providing essential health benefits, including healthy fats, fiber and iron.
These superfoods contain phytochemicals which protect the body against disease while supporting an effective immune system and providing a natural source of energy.
Quinoa
Quinoa is an adaptable whole grain food that has quickly established itself as a pantry staple. Packed full of protein and carbs, quinoa packs nutritional power.
Quinoa is a source of complete protein, boasting nine essential amino acids that your body cannot produce on its own. Plus, its fiber content promotes good gut bacteria. Plus, as it’s gluten-free it makes an ideal choice for people living with celiac disease.
Blueberries
These tiny berries are packed with an abundance of essential vitamins, including C and K as well as manganese and anthocyanins that support immunity, prevent memory loss and protect cardiovascular health.
Sweet berries contain high concentrations of dietary fiber, which is important in improving digestive health and maintaining an ideal gut microbiome balance. Furthermore, their abundance of antioxidants provides protection from chronic diseases as well as ageing processes.
Broccoli
Broccoli provides an abundance of essential vitamins and nutrients, such as A, C, K, folate and calcium. Furthermore, broccoli contains phytochemicals – including glucosinolates which are currently being researched as potential cancer prevention measures – that have also been scientifically investigated.
Vegetables are full of essential nutrients, with low calories and an abundance of disease-fighting antioxidants, making them great for helping lower blood pressure, warding off cardiovascular disease, diabetes and high cholesterol.
Salmon
Salmon (Salmo salar) is an adaptable ingredient that can be prepared in endless ways, providing protein, vitamins, and minerals in one satisfying bite.
Salmon contains omega-3 fatty acids which have been linked with reduced rates of heart disease, depression and improved mental wellbeing.
Kale was the food most frequently mentioned online as an essential dietary ingredient (Table 2). This plant family belongs to Brassicaceae or Cruciferae and produces edible seeds and pods, used as edible leaves or for other uses.
Sweet Potatoes
Sweet potatoes (also referred to as yams) are an ideal combination of nutrition and low calorie consumption, providing your body with beta-carotene, vitamins A and C and potassium – essential components for eye health, healthy skin and immunity.
Try roasting them for meal prep, blending into smoothies or adding to curry dishes as an ingredient. They make an ideal side dish when steamed and mashed.
Walnuts
Walnuts have earned themselves an increasingly favorable status among researchers, thanks to a growing body of research proclaiming them a superfood. Packed full of essential vitamins and nutrients that reduce risks of heart disease, diabetes and other serious medical issues.
These supplements contain healthy fats (including alpha-linolenic acid or ALA), fiber, antioxidant polyphenols and phytosterols – all proven to lower LDL cholesterol and improve blood vessel function as well as decrease inflammation and oxidative stress.
