A superfood contains more nutrients (antioxidants, phytonutrients, minerals, and vitamins) per calorie compared to other foods and offers wonderful health benefits.
The American Centers for Disease Control and Prevention even publish a Nutrient Density Chart that lists the foods most strongly associated with reduced chronic disease. American Doctor Joel Fuhrman created his own Aggregate Nutrient Density Index that measures the nutrient density in foods.
Bear in mind that the foods that score high on these lists are very low in calories. To balance your diet, you can combine them with other healthy foods that are also high in nutrients such as carbohydrates, proteins, and healthy fats.
Here’s a list of 10 easy-to-find superfoods, their benefits, and the occasional tip or warning:
Apples
Apples are rich in vitamin B complex, vitamin C, dietary fiber, phytonutrients, and minerals such as calcium, potassium, and phosphorus.
They are natural antioxidants, boost immunity, help maintain red blood cells and the nervous system, and may help reduce bad cholesterol, hypertension, diabetes, heart disease and the risk of developing cancer.
Avocado
Avocados contain a wide variety of nutrients, including 20 different vitamins and minerals, such as vitamins from the B complex, C, E, and K, and the minerals copper, iron, magnesium, phosphorous, and zinc. Their potassium content is higher than that of bananas
Studies have shown that avocados can significantly reduce bad (LDL) cholesterol levels and increase good (HDL) cholesterol. The nutrients Lutein and Zeaxanthin found in avocado are important for eye health and reduce the risk of cataracts. Their fiber content promotes digestive health.
They are high in fat, but the majority of the fat in avocado is oleic acid which has been linked to reduced inflammation and shown to have beneficial effects on genes linked to cancer.
As certain nutrients are “fat soluble” – meaning that they need to be combined with fat in order to be absorbed by the body – adding avocado or avocado oil can increase antioxidant absorption, thereby increasing the nutrient value of other plant foods that you are eating.
Blueberries
Blueberries are an excellent source of antioxidants, beneficial plant compounds, vitamins C and K1, and the mineral manganese.
Regular consumption of blueberries may help fight cancer, alleviate inflammation, boost brain health, help prevent heart disease, help moderate blood sugar levels, and support digestion.
Chia seeds
Anti-oxidant-rich Chia seeds contain more omega 3’s than salmon, all essential amino acids, are rich in fiber, vitamins, and minerals, and have a high protein content.
Chia seeds support the heart and digestive system, promote healthy skin, reduce signs of aging, and help build stronger bones and muscles. They even been linked to helping reverse diabetes.
The seeds can be eaten raw, soaked in water, or sprouted like alfalfa sprouts. If do you start adding them to your diet, start with a small amount and drink plenty of water, to give your body a chance to adjust to the increased fiber intake. The recommended daily serving is one to two tablespoons of dry seeds.
Freekeh
Freekeh contains more protein and nearly twice as much fiber as quinoa. It contains more than the recommended daily intake of minerals copper, iron, potassium, and zinc as well as lower percentages of calcium and magnesium.
It acts like a prebiotic and promotes the growth of good bacteria in your digestive system. Freekeh has been shown to support eye health, aid digestion, treat Irritable Bowel Syndrome, and help build muscle strength. Low on the glycemic index, wholegrain freekeh is a good choice for anyone trying to maintain blood sugar levels.
As opposed to quinoa, freekeh does contain gluten and therefore is not suitable for anyone who has problems with gluten or celiac disease.
Garlic
Garlic is an excellent source of vitamin B6. It also contains Vitamins B1 and C, as well as the minerals calcium, iron, manganese, phosphorous, potassium, and selenium.
It is linked to improved cardiovascular heart health, reduction of bad cholesterol, lowered blood pressure, and reduced blood glucose levels. The Sulphur content of garlic is being studied extensively for its ability to inhibit cancerous cells and block tumors. Throughout history, it has been used to fight infections.
To take advantage of its healing properties, garlic is best consumed raw.
Some people experience diarrhea, indigestion or gas when taking high doses of garlic, and, according to research published in the Journal of the American College of Cardiology, it can interfere with the efficacy of some heart medications. Always check with your doctor before adding garlic to your diet.
Ginger
Ginger contains compounds like gingerol and shogaols, vitamin B6, and the minerals magnesium and manganese.
It can treat inflammation, help fight infections, reduce nausea, help digestion, lower blood sugar, reduce muscle and menstrual pain, and, according to The University of Michigan Comprehensive Cancer Center, destroy ovarian cancer cells.
Ginger can interact with blood thinners and some heart medications so always consult with your doctor before adding it to your diet.
Kale
Loaded with antioxidants and incredibly rich in Vitamins A, K, and C, Kale also contains B Complex vitamins, and the minerals calcium, copper, iron, phosphorus, magnesium, and manganese.
Kale may help improve blood glucose control in diabetes, lower the risk of cancer and heart disease, reduce blood pressure, help prevent the development of asthma, and promote digestive health.
Check with your doctor before adding large amounts of kale to your diet in case you take blood thinners, suffer from kidney stones, or have a thyroid problem.
Raw nuts
Packed with antioxidants, protein, and Omega-3 fatty acids, most nuts are a good source of fiber and contain Vitamin E and the minerals copper, magnesium, manganese, phosphorus, and selenium.
Not all nuts are equal – some have higher amounts of certain nutrients than others. For example, a Brazil nut contains over 100% of the recommended daily allowance of selenium.
Nuts can reduce the risk of heart disease, help to lower “bad” cholesterol levels and raise “good” cholesterol levels, and reduce fasting blood glucose levels.
As nuts are high in fat, even though most of this fat is healthy fat, they contain a lot of calories. Consume them in moderation; the American Heart Association recommends four servings of raw and unsalted nuts a week. The most nutritious nuts are pecans, walnuts, hazelnuts, pistachios, and almonds.
Spinach
Spinach is high in protein, fiber, B Complex vitamins and vitamins A, B6, C, E and K, and the minerals calcium, copper, iron, magnesium, manganese, phosphorus, potassium, and zinc.
It is a natural antioxidant, good for your cardiovascular system, promotes brain function and memory, and helps lower blood pressure.
Cooking spinach boosts its antioxidant content; adding lemon juice or vinegar while cooking spinach will help retain its rich iron content. It is better not to re-heat spinach as leafy vegetables can contain high concentrations of nitrate, which in itself is harmless but can be converted into nitrites and then nitrosamines, some of which are known to be carcinogenic.
Sweet potatoes
Sweet potatoes are an excellent source of vitamin A; one medium-sized sweet potato contains over 400% of your daily vitamin A requirement. Rich in dietary fiber, they also contain vitamin B Complex, vitamin C, the minerals calcium, copper, iron, magnesium, phosphorus, and potassium.
The low glycemic index rating of sweet potatoes and their high fiber content suggest that they help improve blood sugar, lipids, and insulin levels in diabetes patients. Their fiber content also helps prevent constipation. Their combinations of nutrients offer an energy boost and, help fight inflammation via the nutrient choline they contain. Their high concentration of vitamin A boost eye health.
Tip: Keep the skin as it contains significant amounts of fiber and potassium.
Sweet potatoes are often confused with yams. Both are healthy, but sweet potatoes have higher concentrations of most nutrients and more fiber.
Add these superfoods to your diet as part of your journey to achieve good health!
