What Is a Superfood, Anyway?

There is no one diet that will solve all of our health problems; yet, it goes without saying that some foods are better than others. It is more nutritious to have a plate of leafy salad as opposed to a plate of fries, a salmon filet as opposed to a loaded cheeseburger, and a yogurt parfait as opposed to a hot fudge sundae.

However, even among healthful foods, there are those that stand out more than others. Beth Czerwony, RD, a registered dietitian, discusses superfoods, a category of foods that are supercharged and superhealthy, as well as the benefits that eating them can have for your body.

How do superfoods benefit you?

Because “superfoods” are not a nutritionally recognized category of foods, there is no one set of requirements that a food need fulfill in order for it to be designated a “superfood.” However, the label is mainly reserved for natural foods that are very high in nutrient content despite having a relatively low-calorie count overall.

According to Czerwony, “superfoods can improve health by enhancing your immune function and decreasing your likelihood of disease prevention or development.”

Although the nutritional benefits of each superfood are unique, in general, superfoods are connected with the following benefits:

• A healthy heart.
• A powerful immune system.
• Methods to avoid cancer.
• A decrease in inflammatory responses.
• Reduce your cholesterol levels.

What characteristics define a food as a “superfood”?

The term “superfood” refers to a category of foods that are exceptionally beneficial to one’s health and is intended to be taken literally. However, not every wholesome item can be considered a superfood.

According to Czerwony, “superfoods” are foods that provide extraordinary health advantages that go above and beyond what one would anticipate based just on the nutritional profile of the item.

Specifically, superfoods are foods that are high in:

• Antioxidants: These naturally occurring molecules help prevent damage to your cells and have been linked to a reduced chance of developing cardiovascular disease, cancer, and other disorders.
• Minerals: These important nutrients, such as calcium, potassium, iron, and others like them, contribute to your body’s ability to function at its very best.
• Vitamins: It is preferable to obtain these organic components from the consumption of natural foods, such as superfoods, as opposed to taking vitamin pills.

It’s possible that superfoods are also high in:

• Fiber: Fiber can help lower cholesterol levels, protect against heart disease, and keep glucose levels under control in people who have type 2 diabetes.
• Flavonoids: Flavonoids, which are found in plants and were once referred to as vitamin P, contain qualities that are anti-inflammatory as well as anti-carcinogenic.
• Nutritious fats: monounsaturated and polyunsaturated fats, sometimes known as “good fats,” are beneficial to your health since they lower cholesterol levels and reduce the risk of cardiovascular disease and stroke.

Which foods are considered to be superfoods?

According to Czerwony, “the vast majority of superfoods come from plants, although certain seafood and dairy make the criteria as well.” She discusses some of the most well-known superfoods and explains what it is about these foods that makes them so, well, exceptional.

1. Avocado

Don’t allow anyone make you feel bad about the fact that you enjoy avocado on toast. According to Czerwony, “avocados are high in heart-healthy monounsaturated fats, which lessen your risk of heart disease and stroke.” Avocados are a good source of these fats. There is more potassium in a single avocado than there is in an entire banana, and the list of health advantages associated with avocados goes on and on.

Include avocado in your diet: a dish like Sauteed Veggies with Avocado and Poached Eggs will provide you with plenty of healthy fats and a wide variety of nutrients. You can also use avocado in desserts, like these delectable yet healthy Avocado Brownie Bites. Avocado is a really versatile ingredient.

2. Berries

The American Heart Association states that due to the high flavonoid content in berries, eating them can help reduce the risk of heart attacks in women. The following kinds of berries are considered to be superfoods:

Acai berries, to name one.

• Blueberries.
• Cranberries.
• Goji berries.
• Raspberries.
• Tart cherries.

Include berries in your diet: Of course, eating berries itself is the simplest approach to consume more berries in your diet. You might start the day with a Berry Smoothie Bowl, or you could make your own Cinnamon Cranberry Sauce to serve as a side dish or accent to a main course.

3. Beets

The betalains in these root vegetables are responsible for their vibrant jewel tones. Betalains are a naturally occurring plant pigment that is rich in antioxidants and is connected with anti-inflammatory qualities. According to Czerwony, chronic inflammation in the body is connected to a number of ailments, including type 2 diabetes, high blood pressure, cardiovascular disease, and asthma.

Include beets in your diet by dipping your favorite vegetables in beet muhamarra or preparing a mouthwatering side dish of roasted beets with oranges. Both of these recipes are delicious! Beets can even serve as the main attraction at your supper if you prepare them in the form of meatless beet burgers.

4. Sesame seeds chia

These teeny-tiny seeds are a wonderful source of fiber, protein, and antioxidants, as well as vitamins and minerals including phosphorus, magnesium, iron, and zinc. They are derived from a flowering plant that is native to Mexico and Guatemala. They are also a food that is low in calories because an ounce of them only has 100 calories.

You should incorporate chia seeds into your diet. You may add them to a smoothie, porridge, or chia and berry breakfast pudding, or you can make chia seed muffins that pack a nutritious punch.

5. Cinnamon (Spice)

Your go-to seasoning for a cozy night in is also good for you. It has been shown that cinnamon can lower inflammation, as well as blood sugar and cholesterol levels. Additionally, it is a cornerstone of the Mediterranean Diet, which is an eating pattern that is beneficial to the cardiovascular system and is high in aromatic plants and spices.

Include cinnamon in your diet by including it in whatever you choose, whether it be porridge, coffee, or something else entirely. Pumpkin-Apple Chia Muffins are a delicious autumnal breakfast or snack that combine a number of different superfoods and are a fall favorite. Low-Cal Baked Cinnamon Apples are a delectable fall favorite.

6. Dark, leafy greens

It should come as no surprise that salads are good for you. However, instead of eating iceberg lettuce, you should go for dark, leafy greens because these vegetables are rich in vitamins A, C, and E and may help prevent cancer. According to Czerwony, not only are they high in vitamin K, which is beneficial for bone health, but they are also high in folate, which is beneficial for the health of the heart.

There is a wide selection of greens available, which may include, but is not limited to the following:

• Arugula.
• Beet greens.
• Bok choy.
• Broccoli raab.
• Collard greens.
• Dandelion greens.
• Kale.
• Microgreens.
• Mustard greens.
• Spinach.
• Chard suisse.
• Turnip greens.
• Watercress.

You should incorporate more dark, leafy greens into your diet. You may keep your simple salad simple yet supercharged by adding Tossed Green Salad with Simple Vinaigrette Dressing, or you can change things up by using Asian-Season Mustard Greens instead. With a Creamy Strawberry and Greens Smoothie, you can have your greens for dessert just as easily as the rest of your meal.

7. Garlic

This savory vegetable is believed to increase immunity, work as an anti-inflammatory, promote cardiovascular health, and more; not to mention, it provides a wonderful kick to just about any recipe that you prepare.

Garlic in its raw form has more health benefits than garlic that has been cooked, but fermented black garlic, which is rich in potent antioxidants, may have the most health benefits of any form of garlic.

Include garlic in your diet: Roasted Garlic, Zucchini, and Tomato Bake or Crushed Garlic and Basil Bruschetta are two delicious ways to put garlic in the spotlight. Toss garlic into your stir-fries, soup, and pretty much anything else you desire, or put it front and center with Roasted Garlic, Zucchini, and Tomato Bake.

8. Ginger

This well-known seasoning has vitamin C, magnesium, and potassium in its make-up. Ginger’s various health benefits include the alleviation of pain and the regulation of blood sugar, not to mention the reduction of nausea that comes along with being sick (which is why your mother insisted that you drink ginger ale whenever you had an upset stomach).

Add ginger to your diet: Sprinkle it over veggies, in stir-fries and soups and even in your hot tea. Can’t get enough? Create a Ginger Spice Smoothie in the blender, or whip up some Ginger Sweet Potato Pancakes in the kitchen.

9. Green tea

According to Czerwony, “green tea leaves are filled with catechin,” which is an antioxidant component with anti-carcinogenic qualities that aids in the protection of your cells from damage.

Green tea has been linked to a number of health benefits, including the reduction of blood pressure, the prevention of cancer, and the fight against cardiovascular disease.

Add green tea to your diet: Whenever you feel the need for a pick-me-up, pour yourself a soothing cup of green tea, which is free of both calories and caffeine. Do you want anything different? Try out this Green Tea that has Apples and Cinnamon infused into it.

10. Lentils

Because of their high protein content, which is necessary for the repair of cells, these low-calorie legumes can serve as a good substitute for red meat. Bonus? In addition, they are an excellent source of folate, iron, and potassium.

Include lentils in your diet and make them the focal point of your main courses by preparing dishes such as lentils with roasted curry tomatoes and curried cauliflower lentils with cucumber raita. Alternately, you might offer them as a side dish in a crunchy bistro lentil salad.

11. Pumpkin

This traditional Thanksgiving dish includes more than just the pie. According to Czerwony, “Pumpkin is rich in lutein and zeaxanthin, which are antioxidants that protect your eyes from age-related disorders including macular degeneration and cataracts.” Zeaxanthin and lutein are found in high concentrations in pumpkin.

In addition to its various health benefits, pumpkin is an excellent source of antioxidants and potassium, both of which can play a role in the prevention of cardiovascular disease. Pumpkin contains 16% of the daily necessary amount of potassium, and one cup provides you with that.

Include pumpkin in your diet: warm up with Pumpkin Lentil Soup (two superfoods in one!) or replace your favorite fall desserts with pumpkin-based recipes that are lower in fat and calories. Also, save those pumpkin seeds because they have their own unique set of beneficial properties for your health.

12. Salmon

The American Heart Association suggests consuming two servings of fish per week as part of a healthy diet. This particular fishy favorite is abundant in omega-3 fatty acids, which have been shown to reduce the risk of developing cardiovascular disease and can’t be produced by the body on its own.

Include salmon in your diet; nevertheless, wild salmon is your best bet in this instance. Choose your go-to salmon dish from the plethora of scrumptious dishes that are available, and dig in! There are almost as many salmon varieties as there are fish in the ocean.

13. Yogurt and kefir

In addition to being rich in calcium and protein, probiotic foods like yogurt and kefir, which is a fermented milk drink, are also full of the beneficial bacteria that promote gastrointestinal health. They have been linked to the reduction of the risk of cancer as well as the enhancement of the immune system.

Include yogurt and kefir in your diet. When selecting yogurt, look for varieties that do not contain added sugar (Greek yogurt is the healthiest option), and then experiment with making fruit and yogurt parfaits. You can manufacture kefir on your own, or you can buy it at the section of the grocery store that is dedicated to yogurt.

You should consider using superfoods the next time you are preparing meals or grabbing a snack because they pack an extra nutritional punch. Your physical self will be grateful to you.