Is there any such thing as a superfood? Well, nutritionally speaking, there isn’t.
Superfood is a marketing gimmick designed to influence food trends and market products. The food industry designs the superfood label to bestow a supposed healthful capacity on nutrient-rich foods.
Now, here’s the thing – many foods could be described as super, but it is worth mentioning that there is no single food that guarantees 100% good health or disease prevention. Just like there is no single best delay spray for premature ejaculation, you can’t expect everything from one food.
Because the term superfood isn’t going away anytime soon, it may be worth considering some healthy options. This article will highlight nine superfoods that you must include in your diet:
1. Leafy Greens
Dark leafy green vegetables are rich in zinc, folate, vitamin C, magnesium, iron, calcium, and fiber.
Part of the reason dark leafy greens are unique is their potential to minimize your risk of chronic ailments, such as type 2 diabetes and heart disease (1, 2).
Leafy greens are also rich in anti-inflammatory compounds like carotenoids, which may protect against certain types of cancer (3).
Good examples of dark green leafy vegetables include:
- Swiss chard
- Kale
- Spinach
- Turnip greens
- Collard greens.
Here’s the thing with dark leafy greens – some of them have a bitter taste. But there are great ways of preparing them. You can include them in your favorite salads, soups, stir-fries, curries, and salads.
2. Berries
Berries are loaded with minerals, vitamins, fiber, and antioxidants.
Berries’ antioxidant capacity reduces one’s risk of cancer, heart disease, and other inflammatory disorders (4).
Berries are also helpful in treating various immune-related and digestive disorders when combined with traditional medical therapies (5).
Common examples of berries include:
- Strawberries
- Raspberries
- Cranberries
- Blackberries
You can enjoy berries as a dessert, as part of your breakfast, in a smoothie, or on a salad. Berries have highly versatile health benefits.
3. Green Tea
Green tea originated in China. It is a lightly caffeinated beverage that has various medicinal properties.
Green tea is loaded with polyphenolic compounds and antioxidants with potent anti-inflammatory effects. One of them is epigallocatechin gallate (EGCG).
EGCG is responsible for the therapeutic properties of green tea. It gives green tea the ability to protect against heart disease, cancer, and diabetes (6).
Studies also suggest that the combination of caffeine and catechins in green tea may make it effective against weight loss (7).
4. Eggs
Eggs are a controversial topic in the world of nutrition. This controversy is due to their high cholesterol content. However, they are one of the healthiest foods the world has ever seen.
Whole eggs are rich in several nutrients such as B vitamins, selenium, choline, iron, phosphorus, and vitamin A.
Eggs are also enriched with high-quality protein.
Eggs contain zeaxanthin and lutein. Both are antioxidants that protect eye health and vision (8, 9).
It is also important to note that egg consumption does not increase diabetes or heart disease risk (10).
Studies have shown that egg consumption may reduce heart disease risk. However, there’s a need for more research before making a definite conclusion (11).
5. Pulses
Pulses are also known as legumes. Pulses are plant foods made up of lentils, beans, alfalfa, peanuts, and peas.
They are identified as superfoods because they are enriched with nutrients and are involved in preventing and managing various diseases.
Studies indicate that legumes offer many health benefits such as improved management of type 2 diabetes and reduced cholesterol and blood pressure (12).
Pulses are also known as legumes. Pulses are plant foods made up of lentils, beans, alfalfa, peanuts, and peas.
They are identified as superfoods because they are enriched with nutrients and are involved in preventing and managing various diseases.
Studies indicate that legumes offer many health benefits such as improved management of type 2 diabetes and reduced cholesterol and blood pressure (12).
Regular intake of legumes and beans may promote maintaining a healthy weight, thanks to improving satiety (feelings of fullness).
6. Seeds and Nuts
Seeds and nuts contain fiber, heart-healthy fats, and vegetarian protein.
They are also loaded with various plant compounds with antioxidant and anti-inflammatory properties, protecting against oxidative stress.
Studies have also shown that eating seeds and nuts can protect against heart disease (13).
Common seeds and nuts include:
- Sunflower seeds, chia seeds, pumpkin seeds, hemp seeds, and flaxseeds.
- Peanuts
- Almonds, walnuts, pistachios, pecans, Brazil nuts, and cashews.
Nuts and seeds may have a high-calorie density, but some nuts enhance weight loss when added to a balanced diet (14).
7. Kefir
Kefir is a fermented beverage produced from milk. The milk used to make kefir usually contains calcium, protein, probiotics, potassium, and B vitamins.
There’s a great deal of similarity between kefir and yogurt. The only difference is that kefir has a thinner consistency and more probiotic strains.
Kefir and other probiotic-rich foods have many health benefits, such as lowered blood pressure, reduced cholesterol, improved anti-inflammatory effects, and improved digestion (15, 16).
8. Garlic
Garlic is closely related to shallots, leeks, and onions. It is rich in manganese, vitamin B6, vitamin C, fiber, and selenium.
Garlic is known for its distinct flavor. However, it also has many medicinal benefits used for centuries.
Studies indicate that garlic may help in blood pressure and cholesterol regulation, as well as immune function support (17).
Garlic also contains sulfur compounds that may help prevent some types of cancer (18).
9. Avocado
Avocado is a nutritious fruit, even though most people consider it a vegetable.
Avocado is rich in many nutrients, such as vitamins, fiber, minerals, and healthy fats (19).
Avocado also contains a lot of monounsaturated fats. The primary monounsaturated fat in avocado is oleic acid. Oleic acid is linked to reduced inflammation (20).
Avocado is also known to reduce one’s risk of diabetes, heart disease, certain types of cancer, and metabolic syndrome (21, 22).
Final Words
To achieve optimal health through feeding and nutrition, you’ll have to do more than focus on a couple of food trends.
There’s no better way to support good health than by eating nutritious food every day, and you must eat a variety of these foods.
