Superfoods are food sources with an exceptionally high nutritional density while being relatively low-cal. Packed full of minerals, vitamins, and antioxidants they offer great nutritional value.
Fruits, vegetables and whole grains that are widely perceived to be healthful are often promoted as superfoods. Although these items can easily fit into a healthy diet without costing too much money, their popularity could lead to temporary fads.
1. Cruciferous Vegetables
As children, most parents were telling their offspring to “eat their vegetables.” And even if some vegetables like arugula, broccoli, Brussels sprouts and cabbage weren’t your favorite as kids, they can still provide essential nutrition and belong to a category called cruciferous vegetables containing leafy greens, cabbages and mustard-like plants.
They contain many essential vitamins and minerals, such as Vitamin C, Folic Acid and Potassium – not to mention being low-cal.
Cruciferous vegetables contain unique phytochemicals known as glucosinolates that may help lower cancer risks by upregulating genes which prevent DNA damage, inflammation and oxidative stress.
Eatening cruciferous vegetables could even help prevent heart disease, according to research. Eating them has been shown to lower risk of blood clots, ischemic stroke and hemorrhagic stroke; according to one recent study those who consumed the highest quantity had up to 50% lower risks of heart disease than those who consumed minimum.
2. Berries
Berry nutrition stands alone when it comes to its health benefits, with each bite providing more health advantages than any other food. Berries boast high concentrations of vitamins and minerals packed into every bite – particularly strawberries, raspberries, blueberries and blackberries which all boast superfood status as tasty treats that provide sweet alternatives to high-sugar snacks.
An interesting finding of a recent Nielsen survey is that consumers are willing to pay more for food they perceive as healthy; thus, already perceived healthy products may experience an upswing when health claims are added to their labels.
Other nutrient-rich superfoods include leafy green vegetables, salmon, avocados and chia seeds. Spirulina algae from freshwater ponds is considered an exceptional source of vitamin B12. While most foods should be included as part of a healthy diet plan, adding power-packed ones into meals and snacks may provide additional health benefits and reduce risks related to high blood pressure, cholesterol levels, heart disease, diabetes or cancer.
3. Green Tea
Green tea is considered a superfood because it contains numerous antioxidants such as polyphenol EGCG and catechin, both natural micronutrients linked to various health benefits. Plus, its low caloric intake helps boost immune health.
Green tea contains significantly less caffeine than coffee, making it an excellent option if you are sensitive to stimulants or suffering from anxiety. Studies indicate that its constituent EGCG may help protect against cancer, lower cholesterol levels, strengthen bones, and bolster the immune system.
Green tea can be enjoyed both hot or cold, with different processing techniques producing different flavors. Green tea has many health-promoting properties including L-theanine which has been shown to reduce stress and improve mood; plus this superfood also contains iron for normal functioning and reduces your risk of cardiovascular disease.
4. Omega-3 Fatty Acids
Fatty acids are chains composed of carbon, oxygen and hydrogen atoms connected by bonds that link other atoms. Fatty acids play an essential role in our bodies; unfortunately they cannot produce omega-3 fatty acids themselves so must obtain them through diet alone – fish, flaxseed oil, soybeans and chia seeds are excellent sources.
Eating foods rich in omega-3s may help lower your risk for heart disease, lower triglyceride levels and protect brain and eye health. Furthermore, studies have suggested that eating wild-caught salmon or trout as well as taking omega-3 supplements could also lower cancer risks.
Omega-3 fatty acids include alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Collectively known as polyunsaturated fats due to containing multiple double bonds, their names refer to where one of those double bonds first appear from the methyl end.
