Superfoods To Consider Adding To Your Diet – The term “superfood” is popular in the nutrition world and usually refers to a food that is very high in nutrients. The word “superfood” is used a lot, but there isn’t a scientific definition for it. After all, who wouldn’t want their food to be “super”?
Check out what trained dietitians have to say about which foods really are “superfoods,” what makes them “super,” and how you can easily eat more of them.
What Are Superfoods?
“Superfood” is not a formal name, but experts says it is “a food (like salmon, broccoli, or blueberries) that is rich in compounds (like antioxidants, fiber, or fatty acids) that people believe are good for their health.”
A “superfood” is any food that is very high in nutrients and has compounds like vitamins, minerals, antioxidants, or fiber that may help lower the chance of disease or provide other great health benefits.
There are many types of superfoods, and while many of them are plant-based, some animal-based foods are also proud to be called superfoods.
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Superfoods To Consider Adding To Your Diet
Here are below 10 best Superfoods To Consider Adding To Your Diet:
Watercress
Expert says that this watery vegetable has a unique mix of nutrients and plant compounds. It is full of antioxidants and nutrients like vitamin K. phenylethyl isothiocyanate, or PEITC, is one of these compounds that may have anti-cancer qualities. It shows promise in both stopping the early stages of cancer growth and stopping the growth of some tumors. People like to eat more watercress by putting it in drinks instead of kale or spinach.
Also, Read – How To Start An Organic Food Garden In 8 Easy Steps
Flaxseed
One of the best foods for you is flaxmeal, which is ground flaxseed. It’s high in fiber, which is good for your gut health and keeping you normal. Experts says it’s also a great source of omega-3 fatty acids, especially for people who don’t eat fish every week.
Just one tablespoon gives you almost 10% of the fiber you should eat every day. Also, flaxseeds have a lot of good fats, protein, and polyphenols. Polyphenols are chemicals that have been linked to lower blood pressure and cholesterol as well as a lower chance of some cancers and long-term illnesses.
Eggs
Eggs are a nutrient powerhouse with high-quality protein and essential vitamins and minerals for healthy living. “The yolk has most of the protein in an egg, as well as most of the vitamins and minerals that our bodies and brains need to stay healthy.”
According to expert, the yolk also has choline, a powerful nutrient that is hard to find in big amounts in many foods. “The choline in eggs can help your brain stay healthy for life by making your mood, memory, and thinking better, among other things.” Eggs may help the body absorb nutrients like vitamin E and carotenoids they find in vegetables better.
Oats
Oats are good for your heart because they are high in fiber. They are also an important part of the diet for people who have pre-diabetes or type 2 diabetes. In fact, the fiber in oats can help lower the chance of diabetes, heart disease, and stroke.
Oats made from whole grains can help lower LDL cholesterol in the blood. beta-glucan, a type of soluble fiber found in oats, tells the liver to take LDL cholesterol out of the blood.
Yogurt
Yogurt is one of the best places to get probiotics and other good things for you. Good bacteria called probiotics live in the gut and can help digestion and the immune system work better.
An analysis of yogurt and other cultured fermented milk products done in 2021 found that eating fermented dairy is linked to better bone, heart, and digestive health, as well as better weight maintenance and a lower chance of some types of cancer.
“For a sweet and filling treat, mix 4 ounces of plain nonfat Greek yogurt with 2 tablespoons of powdered peanut butter. Add some berries, dried cranberries, or chocolate chips on top,”
Kale
Kale is a plant-based way to get calcium. It is also full of vitamins C, E, K, and B, as well as antioxidants like lutein and zeaxanthin. Of course, kale comes to mind when you hear the word “superfood.” It has a lot of healthy nutrients.
Many people likes kale because it is good for the brain. Some antioxidants, like folate, alpha-tocopherol, and others found in kale, are good for your brain and may help slow down neurodegeneration. One study of 960 older people found that eating about one serving of green leafy vegetables every day was linked to less cognitive decline.
Beans
Beans are the ultimate superfood.” They are full of plant-based protein, antioxidants, fiber, folate, iron, and magnesium. Beans’ fiber helps you feel full longer and keep your blood sugar.
The antioxidants in black beans may help lower the risk of getting chronic diseases and slow their development. Anthocyanin, a flavonoid that is found in black beans, is linked to lower amounts of inflammation and insulin resistance.
Chia Seeds
Chia seeds are a nutritional powerhouse. They are full of healthy omega-3 fatty acids, polyunsaturated fatty acids, dietary fiber, proteins, vitamins, and essential minerals.” “Plus, these tiny seeds are full of polyphenols and antioxidants, which are good for your health in general.”
Walnuts
Eating walnuts may be linked to better cognitive function.” Walnuts are full of antioxidants. The antioxidants, tocopherols, and polyunsaturated fatty acids in walnuts might help make them good for you.
A lot of people also like walnuts because they have a lot of ALA, an omega-3 fatty acid. Each ounce of walnuts has 2.6 grams of ALA. According to study from 2022, foods high in ALA, like walnuts, should be part of a heart-healthy diet because of the growing body of evidence on the link between ALA in the diet and heart health outcomes.
Blueberries
A 1-cup serving of blueberries has just [over] 80 calories and is full of delicious, healthy vitamins and minerals, including four essential nutrients (vitamin C, vitamin K, manganese, and fiber) and phytonutrients.”
New study also finds a link between blueberries and gut health. A small study done in 2023 on adults with irritable bowel syndrome or functional dyspepsia looked at how eating blueberries affected their symptoms and quality of life. The results showed that eating about 1 ¼ cups of blueberries every day for six weeks improved abdominal symptoms and other signs of health compared to a placebo.
Conclusion
You can add more of these healthy powerhouses to the foods you already eat to make your diet better. You could make your morning drink healthier by adding watercress, kale, berries, and flaxseed. To make a healthy lunch, mix blueberries with a cup of yogurt or a handful of walnuts. Have an egg and a bowl of steel-cut oats to start your day. Bullard says that a healthy way to eat more beans that you might not expect is to add them to baked goods like black bean cookies.
