Superfoods You Should Be Eating Now!
Superfoods you should be incorporating into your diet right now!
“Superfood” is not technically a nutrition, health or medical term. It has been coined as more of a marketing term than anything else. That being said, there are foods that are generally considered extremely beneficial for you and you should try and add as many of these into your diet as you can! Here are our selections of foods we think are highly nutritious and have been associated with great health benefits. SUPERFOODS!
- Dark Leafy Greens- There is a reason why dark leafy greens are on just about every healthfood list in existence. Kale, spinach, arugula, collard greens, swiss chard, lettuce. They are high in fiber, folait, carotenoids and assist in digestion they are also an excellent source of nutrients including zinc, folate, iron, magnesium, calcium, vitamin C and fiber. Most people would not categorize dark leafy greens as delicious, but they can be incorporated into salads and smoothies for a tasty meal or treat. You should try and incorporate as many dark leafy greens into your diet as possible.
2. Berries- Berries are high in fiber, minerals, vitamins and antioxidants. The antioxidant properties of berries have been associated with reduced cancer, reduced heart disease as well as helping with inflammation. Blueberries are sometimes called “brain berries” I like to mix berries with greek yogurt (another superfood, see below) for a delicious and healthy treat.
3. Avocado- Avocados are rich in nutrients, fiber, vitamins, minerals and healthy fats. Avocados are high in monounsaturated fats. Avocado’s contain oleic acid which is linked to reduced inflammation. Avocado is high in monounsaturated fats and omega 3’s. Omega 3’s have been linked to reduced risk of heart disease, atherosclerosis (hardening of the arteries),Lower blood pressure, reduced inflammation,
4. Green Tea- Green tea is rich in antioxidants and polyphenolic compounds which have strong anti-inflammatory effects. One of the most prevalent antioxidants in green tea is the catechin epigallocatechin gallate, or EGCG. EGCG is likely what gives green tea its apparent ability to protect against chronic diseases including heart disease, diabetes and cancer. The catechin has also been linked to helping people lose weight. Green tea has also been linked to lower cholesterol and it helps improve blood flow. Green tea has also been shown to help block the formation of plaques that are linked to Alzheimer’s disease.
5. Eggs- Eggs are full of protein. About 6 grams of protein with all 9 essential amino acids. Eggs contain 2 antioxidants (zeaxanthin and lutein) that can protect your vision and eye health.***https://pubmed.ncbi.nlm.nih.gov/12766044/*** Eggs are great sources of selenium, vitamins A, B12, B2 and B5, vitamin D, B6, B12 and minerals such as zinc, iron and copper
6. Garlic-Garlic is antibacterial and has been linked to heart health, cholesterol lowering and cancer fighting properties. It has been shown that people who took garlic supplements were less likely to catch a cold than those who did not. It can act as a natural antibiotic and has been shown to reduce swelling in people with acne.
7. Fermented Foods- Fermented foods like Kombucha, Kimchi, Kefir miso and sauerkraut help provide gut friendly probiotics that fight off inflammation. Fermented foods are rich in probiotic bacteria. When you consume fermented foods you are adding beneficial bacteria and enzymes to your overall intestinal flora, increasing the health of your gut microbiome and digestive tract and enhancing your entire immune system.
8. Fatty Fish-Fatty fish like salmon(wild caught), mackerel, herring, and sardines are high in omega 3’s. Omega-3 fats are known lower blood pressure and heart rate, improve blood vessel function, and, at higher doses, lower triglycerides and they may also ease inflammation. According to Harvard omega 3’s also reduce your risk of heart attack and certain types of cancer. (https://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/fats-and-cholesterol/types-of-fat/omega-3-fats/)
9. Dark Chocolate- A small serving of 1 or 2 ounces of dark chocolate (with at leastf 70 percent cacao) a day may have other health benefits, such as improving cognition, preventing memory loss, and boosting mood, It may also may play a role in cancer prevention, heart health, and weight loss. https://faseb.onlinelibrary.wiley.com/doi/10.1096/fasebj.2018.32.1_supplement.878.10
10. Greek Yogurt- Greek Yogurt offers twice the protein as regular yogurt. It is great for your gut health with probiotics and good bacteria. The good bacteria includes the Lactobaccilus, which research has shown to have cancer-fighting properties. Greek Yogurt also has all the nutrients found in milk, protein, carbohydrates, fats, calcium, phosphorus, vitamin B complex and others.
11. Pomegranates- Pomegranates are not an everyday fruit, but they are a health powerhouse. They are full of antioxidants that help fight against cancer-causing free radicals, they may bolster heart health and make a good candidate for dietary supplements that could prevent cardiovascular disease.
12. Cruciferous vegetables- These are the Broccoli, Brussels sprouts, bok choy, cauliflowerv and cabbage. This group of vegetables is full of fiber and could reduce or prevent digestive conditions such as ulcerative colitis and Crohn’s disease.
13. Allium Vegetables- These are onion, garlic, leaks, green onions/chives. These vegetables are know to have antibacterial and antiviral properties.
Beans and Legumes- Beans and Legumes are plant based protein powerhouses. Not only are they packed with protein they also have a ton of vitamins and fiber. Beans and legumes have been known to help with weight loss and regulate blood sugars.
You may notice that most of these superfoods are vegetables. One of the keys to being healthy is incorporating a wide selection of fruits and vegetables.into your diet and a few eggs and a few servings of fish per week and you are well on your way. Fruits and vegetables are packed with vitamins and nutrients. Eggs, fish and legumes are packed with protein. All of these superfoods are easy to digest and help with a healthy gut and a healthy lifestyle.
Try and add as many of these superfoods as you can to your diet and eliminate the processed foods and you will be on your way to a healthy and happier you! Add as many of these superfoods as you can and eliminate the processed foods and you will be on your way to a healthy and happier you!
