Table of Contents
There is no such thing as a superfood in terms of nutrition.
The word was established to influence eating trends and promote items for marketing purposes.
Superfoods are nutrient-dense foods with the potential to improve health, according to the food industry.
Though several foods can be considered extraordinary, it’s vital to remember that no single item is the key to optimal health or illness prevention.
However, given the phrase “superfood” isn’t going away anytime soon, it’s worth taking a closer look at some healthy alternatives.
In fact, many recovery services are also including these superfoods in diet charts so that people can get a boost and support during their recovery journeys.
10 Superfoods That Are Great For Your Health
Just because we are terming them as superfoods doesn’t mean they contain every nutrient required by our bodies. It’s just that these food items have enough of those nutrients, and they can keep our bodies healthy and help them function better for an extended period.
1: Avocado
Avocado toast, a modern-day brunch classic, is made using avocado, which contains a slew of benefits worth celebrating.
According to the USDA, a 12-ounce avocado contains 29 milligrams of magnesium, or about 7% of the daily value (DV).
According to the National Institutes of Health, magnesium has a role in blood pressure and blood sugar regulation, and magnesium shortage is linked to an increased risk of type 2 diabetes.
Avocado also contains heart-healthy polyunsaturated and monounsaturated fat, as well as fiber.
2: Pomegranate
You may have noticed the rise of “bowl meals” in cafes and restaurants; you’ll know that exotic fruits like dragon fruit, acai berries, and pomegranate are prevalent.
Exotic fruits have long been regarded as superfoods for their nutritional value and therapeutic characteristics.
Pomegranates, for example, have been shown in studies to improve heart health and be included in dietary supplements to prevent cardiovascular disease.
3: Berries
Blueberries are at the top of nearly every superfood list; however, any edible fruit can be considered a superfood.
According to a study published in March 2018, blackberries, cranberries, strawberries, and raspberries, to name a few, are low-calorie, high in fiber, and packed full of antioxidants that help combat cancer-causing free radicals.
Blueberries, in particular, contain a high concentration of anthocyanin pigments, which not only give them their vibrant color but also work as potent antioxidants that may reduce the risk of diabetes, heart disease, and degenerative diseases such as Alzheimer’s.
4: Broccoli
Cruciferous vegetables are touted for their health benefits, including cancer prevention, heart disease prevention, and stroke prevention. In addition, cruciferous vegetables such as broccoli, cauliflower, bok choy, and cabbage are all high in fiber.
Fiber is not only excellent for you, but it also makes you feel fuller for longer, which may aid weight loss, according to previous research.
Indole glucosinolates are substances found in this category of vegetables that maintain the balance of beneficial bacteria in your gut and may help minimize or avoid digestive diseases, including ulcerative colitis and Crohn’s disease.
5: Seafood
Fish is high in protein and rich in good fats, unlike many animal products high in saturated fats, such as red meat and processed meats, which can increase the risk of heart disease.
Past study has shown that these two kinds of omega-3, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), are utilized more efficiently than the third type, alpha-linolenic acid (ALA), which originates from flaxseed and almonds.
According to the National Institutes of Health, omega-3 fatty acids can help prevent stroke and heart attack and reduce depression and promote newborn development.
6: Garlic and Onions
Allium vegetables, such as chives, onions, garlic, leeks, and the like, are unpleasant, providing powerful health advantages.
They’re also excellent. Garlic, which was once employed to ward off the evil eye, now has antibacterial and antiviral effects, according to a Scientific Reports research published in April 2018.
According to studies, allium veggies may help prevent cancer, and garlic, in particular, may help persons with diabetes, high cholesterol, and high blood pressure.
7: Mushrooms
Mushrooms have long been regarded as a superfood, and they are still utilized in traditional Chinese medicine to cleanse the body and extend life.
Myotherapy, or the use of mushrooms as medication, is utilized as a supplemental treatment for breast cancer.
Researchers have long investigated mushrooms’ antibacterial, antioxidant, and anti-inflammatory properties.
8: Nuts And Seeds
Each nut has its own set of superpowers — almonds for heart health, cashews for memory, Brazil nuts for cancer — but they’re all high in fat, fiber, and protein.
Flaxseeds, chia seeds, and hemp seeds are simple to include in your diet and are high in vitamins and minerals.
Walnuts are at the top of the “supernut” list, with their antioxidant properties assisting in the prevention of diseases such as cancer.
9: Green Veggies
According to nutritionists like Wolfram, the darker a vegetable’s hue, the more nutrients it contains.
Dark leafy greens receive their brilliant hues from chlorophyll, and the dietary fiber present in green veggies can reduce the risk of prostate cancer.
Another form of plant pigment, carotenoids, also acts as an antioxidant in the body, fighting off potentially cancer-causing free radicals.
10: Sweet Potato
Sweet potatoes have been on the list of superfoods for a long time and with good cause. Root vegetables such as carrots, beets, parsnips, potatoes, and yams have maintained human life for hundreds of years – and through many hard winters.
Root vegetables are nutritious, easy to grow, and have a long shelf life. In addition, they are high in good carbohydrates and starches, which offer energy.
Sweet potatoes’ anti-inflammatory, antioxidative, and antibacterial characteristics may help prevent diabetes, obesity, cancer, and other diseases.
Root vegetables, such as sweet potatoes, are also gluten-free, making them a good choice for celiac disease sufferers.
Conclusion
There are plenty of superfoods on this list that are great for your health. However, if you are not sure of how these foods will suit your diet chart, try them one by one.
If you need more information on them, ask us in the comment box. We will get back to you with an answer in no time.