Superfood: Foods that might just save your life
There is no single food that can do everything, but it goes without saying that some foods are healthier than others. A leafy salad is better for you than a plate of fries; a salmon filet is better for you than a loaded cheeseburger; and a yogurt parfait is better for you than a hot fudge sundae.
Some stand out even among healthy foods. Beth Czerwony, RD, a registered
dietitian, discusses superfoods, a category of super-charged, super-healthy
foods, and what they can do for your body.
What are their superpowers?
Because superfoods are not a nutritionally recognized food category, there are no specific criteria that a food must meet to be considered one.
However, the title is typically reserved for natural foods that are high in nutrients while being low in calories. And no. No lasers from the roots or cape that makes them fly.
"Superfoods promote health by increasing immune function and decreasing the likelihood of disease prevention or progression," Czerwony explains.
What are their superpowers?
Each superfood has unique nutritional properties, but they are all associated with:
-Cardiovascular health.
-A robust immune system.
-Cancer avoidance.
-Inflammation has been reduced.
-Lower your cholesterol.
What makes them...Super.
Superfoods are, in some ways, exactly what they sound like: a category of superhealthy foods. However, not every healthy food qualifies as a superfood.
"Superfoods are those that provide exceptional health benefits that go above and beyond what you'd expect based on their nutritional profile," Czerwony says.
Superfoods, in particular, are high in:
-Antioxidants: These naturally occurring compounds protect your cells from damage and may reduce your risk of heart disease, cancer, and other diseases.
-Minerals: These essential nutrients (calcium, potassium, iron, and so on) help your body perform at its peak.
-Vitamins: It is preferable to obtain these organic compounds from natural foods, such as superfoods, rather than supplements.
-Fiber: Fiber aids in the reduction of cholesterol, the prevention of heart disease, and the control of glucose in
-Type 2 diabetes.
Flavonoids: Flavonoids (also known as vitamin P) are found in plants and have anti-inflammatory and anti-carcinogenic properties.
Monounsaturated and polyunsaturated fats, also known as "good fats, " help lower cholesterol and prevent heart disease and stroke.
So what are these powered up foods?
Avocado
Don't let anyone make you feel bad about your love of avocado toast.
"Avocados are high in monounsaturated fats, which lower your risk of heart disease and stroke, " says Czerwony. One avocado contains more potassium than a banana, and the list of avocado health benefits goes on and on..
Berries
Berries, which are high in flavonoids, have been linked to a lower risk of heart
attack in women, according to the American Heart Association. Berries classified as superfoods include:
-Acai berries
-Blueberries
-Cranberries
-Goji berries
-Raspberries
-Tart Cherries
Beets
The color of these root vegetables comes from betalains, a natural plant pigment that contains antioxidants and has anti-inflammatory properties. "Chronic inflammation in the body has been linked to diseases such as Type 2 diabetes, high blood pressure, heart disease, and asthma, " says Czerwony.
Chia seeds
These teeny-tiny seeds, which come from a flowering plant native to Mexico and Guatemala, are high in fiber, protein, antioxidants, and vitamins and minerals such as phosphorus, magnesium, iron, and zinc. They're also a lowcalorie food, with only 100 calories per ounce
Cinnamon
Your go-to seasoning for a cozy night in is also good for you. Antiinflammatory, blood sugar, and cholesterol-lowering properties of cinnamon are well-documented. The Mediterranean Diet, which emphasizes the use of spices and herbs to promote cardiovascular health, also includes this dish regularly.
Dark, leafy greens
It's common knowledge that salads are good for you. Dark, leafy greens, on the other hand, are full of cancer-fighting vitamins A, C, and E and should be preferred over iceberg lettuce. Czerwony notes that they are rich in both vitamin K (important for bone health) and folate (which benefits heart health).
An extensive selection of greens, including but not limited to:
-Arugula
-Beet greens
-Bok choi
-Spinach
-Broccoli
-Raab
-Dandelion
-Kale
-Microgreens
-Mustard greens
-Spinach
-Swiss chard
-Turnip leaves
-Watercress
Garlic
This tasty vegetable has many health benefits, including enhancing immunity, reducing inflammation, enhancing cardiovascular health, and more.
Although raw garlic has many health benefits and cooking it destroys many of them, fermented black garlic, which is rich in antioxidants, may be the healthiest of all.
Ginger
Vitamin C, magnesium, and potassium can all be found in this well-liked spice. In addition to relieving nausea when sick (which is why your mother insisted you drink ginger ale), ginger has many other health benefits, such as reducing pain and regulating blood sugar.
Green Tea
According to Czerwony,
"green tea leaves are loaded with catechin, " an antioxidant compound with anti-carcinogenic properties. This compound helps protect your cells from damage.
Many studies have linked drinking green tea with health benefits, including protection against cancer, protection against heart disease, and reduced blood pressure.
Salmon
Two weekly servings of salmon are advocated by the American Heart Association. Omega-3 fatty acids, which are found in abundance in this particular fishy favourite, are essential for human health but cannot be produced by the body.
Yogurt and kefir
Probiotic foods like yogurt and kefir (a fermented milk drink) are rich in the good bacteria that promote digestive health; they are also rich in calcium and protein. Their use has been linked to a reduced risk of cancer and a boosted immune system.
About the Author
HABITUAL PRACTICE believe that a healthy diet is the key to a happy and full life. Our goal is to make healthy food easy and fun for everyone to eat. We make doubly sure that our coaching plans fit your goals, preferences, and lifestyle.
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