To tell you the truth, nutritionally speaking, there are no such foods that are superfoods for super health. The term superfood was coined for marketing and influencing food trends.
Some foods are nutritious so you might say that they have superpowers, but there actually is no such thing as a superfood. The label superfoods for super health is given to nutrient-dense foods that have a positive effect on your health.
Though many foods can be described as super for their nutrient properties, however, there is no single food that holds the key to being nutrient-dense and providing optimal wellness. There are, however, a few foods that can be singled out for special recognition.
Research, over the years, has shown that healthy dietary patterns can reduce the risk of high blood pressure, heart disease, diabetes, and certain cancers.
Here are 10 food that may be worthy of the esteemed superfoods for super health title.
- Leafy Green Vegetables
Dark green leafy vegetables contain high levels of anti-inflammatory compounds and are an excellent source of nutrients including folate, zinc, calcium, iron, magnesium, vitamin C and fiber. Making them a part of your regular diet reduces your risk of chronic illnesses including heart disease and type 2 diabetes.
You can include these leafy vegetables in your diet:
- Kale
- Swiss chard
- Collard greens
- Turnip greens
- Spinach
- Berries
A nutritional powerhouse of vitamins, minerals, fiber and antioxidants, consuming berries regularly reduces the risk of heart disease, cancer and other inflammatory conditions.
They may also be effective in treating various digestive and immune-related disorders.
Some berries you can enjoy eating are:
- Blackberries
- Blueberries
- Cranberries
- Raspberries
- Strawberries
- Nuts and Seeds
Rich in fiber, vegetarian protein and heart-healthy fats, nuts and seeds pack anti-inflammatory and antioxidant properties, which can protect against oxidative stress. Eating nuts and seeds can have a protective effect against heart disease.
A few nuts and seeds you can consume regularly are:
- Almonds, pecans, pistachios, walnuts, cashews
- Peanuts, brazil nuts, macadamia nuts
- Sunflower seeds, pumpkin seeds, chia seeds, flaxseeds, hemp seeds
- Ginger
Ginger is used as a culinary flavor enhancer and for its multiple medicinal effects.
The root contains antioxidants that may be effective for managing nausea. It may also help in reducing pain from acute and chronic inflammatory conditions.
- Turmeric or Curcumin
The bright yellow spice turmeric is related to ginger and is used sparing for cooking and its medicinal benefits. The active compound in turmeric known as curcumin has antioxidant and anti-inflammatory effects and may be effective in treating and preventing chronic diseases such as cancer, heart disease and diabetes. It may also aid in wound healing and pain reduction.
- Salmon
A highly nutritious fish, salmon is packed with healthy fats, protein, vitamins, potassium and selenium. One of the best sources of omega-3 fatty acids, including salmon in your diet may also lower your risk of heart disease and diabetes and help you maintain a healthy weight.
- Eggs
Whole eggs are rich in many nutrients including vitamins A and B, choline, selenium, iron, protein and phosphorus. Eggs contain two potent antioxidants, zeaxanthin and lutein, which are known to protect vision and eye health.
- Green Tea
Rich in antioxidants and polyphenolic compounds, green tea has strong anti-inflammatory effects. EGCG is the most prevalent antioxidant in green tea which gives green tea its ability to protect against chronic diseases including heart disease, diabetes and cancer.
The combination of catechins and caffeine in green tea makes it an effective tool for weight loss.
- Olive Oil
Rich in antioxidants and Vitamins E and K, olive oil is a natural oil extracted from the fruit of olive trees. It has high levels of monounsaturated fatty acids and polyphenolic compounds. Adding olive oil to your diet may reduce inflammation. It also lowers your risk of certain illnesses such as heart disease and diabetes.
- Dark Chocolate
Rich in minerals, such as iron, magnesium and zinc, the cocoa in dark chocolate also contains antioxidants called flavonoids, which may provide several health benefits. Antioxidants also neutralize free radicals and prevent oxidative stress.
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Disclaimer: The information provided in this blog or in any linked material is not intended and should not be considered a substitute for medical advice, diagnosis or treatment. For holistic health advice and consultation, visit My Well Self.
