There is no single food item that is packed with all essential nutrients. Inasmuch as some foods might be regarded as superfoods, you still need to complement them by adding a variety of foods from all food groups for good health.
What are superfoods ?
The term superfood is neither nutritional or scientific but a marketing term given to nutrient-dense food which do not necessary have a lot of calories. Which makes them great for your health.
What do superfoods do?
Superfoods don’t have a food group, but rather contain a lot of essential nutrients like good fats, antioxidants, beta-carotenes, fiber, etc. with most of these packed up in one food item. Frequent consumption of superfoods will sure keep you healthy by ensuring that;
- You have a healthy heart through good fats
- Have cancer fighting properties
- They can also prevent non-communicable diseases like; Type 2 diabetes, hypertension, heart disease, stroke, etc.
- Ward off digestive problems like constipation and further prevent piles, hernia, etc.
What is considered a superfood?
A food item is regarded “super” when it contains two or more essential nutrients which give such food the potential to aid your body with many functions. As such you get to benefits so much more by consuming this one food item.
As such, making a habit of eating more from the superfood list will sure keep the doctor away. Superfoods are made super by containing these essential elements;
- Essential protein
- Vitamins and Minerals
- Fiber
- Beta-carotene
- Enzymes and Amino acids
- Antioxidants
- Good fats and essential fatty acids
The Superfoods list you should keep in your cupboard
There are many superfoods on the market, and we have selected the most common ones.
Berries
These are a good source of phytochemicals known to reduce heart conditions in young women. Berries are a good source of vitamins, minerals, fiber and antioxidant which reduce cancer, heart disease and inflammatory conditions.
Even more, when berries are combined with traditional medical therapies, they effectively treat various digestive and immune-related disorders. The most common berries considered superfoods include;
- Raspberries
- Strawberries
- Blueberries
- Blackberries
- Cranberries
Green Tea
Green tea has anti-inflammatory effects strengthened by polyphenolic compounds. Green tea properties, the epigallocatechin gallate, or EGCG has protective effects from heart disease, diabetes and cancer.
Dark Leafy Greens
These can reduce and prevent chronic illnesses. The carotenoids in them contain high levels of carotenoids which prevent inflammation which are protective against some cancer types.
These foods are included;
- Kale
- Swiss chard
- Collard greens
- Turnip greens
- Spinach
Cruciferous vegetables
They are low-calorie nutrient-dense vegetables which have anti-inflammation properties and they are effective in reducing the risks of some cancers. These include broccoli, Brussels sprouts, cabbage, cauliflower, collard greens, radishes, etc.
Eggs
Eggs improve vision and ensure good eye health through the zeaxanthin and lutein, the two potent antioxidants.
Legumes
They prevent some chronic diseases and support weight loss. These include beans, soy, lentils, peas, peanuts and alfalfa. Consumption of legumes helps to reduce hypertension, manage type 2 diabetes, and keep the bad cholesterol lower.
Nuts and Seeds
Eating these can reduce your risk of heart disease while supporting weight loss.
Kefir (And Yogurt)
These are good in; reducing cholesterol levels, minimize blood pressure, enhance your digestion and they have anti-inflammatory effects.
Turmeric (Curcumin)
This superfood treat and prevent cancer, heart disease and diabetes while aiding in the healing of wound and pain relief.
Garlic
This medicinal food reduces cholesterol levels as well as maintaining good blood pressure. Garlic is an immune system booster and they also prevent certain cancers.
Ginger
Treat nausea by using ginger and these are also good for acute and chronic inflammatory conditions reduction. Studies shows that ginger can reduce dementia, heart disease and cancer risks.
Olive Oil
This has anti-inflammation properties that can reduce or prevent heart disease and diabetes health risks.
Avocado
This is another omega 3 rich food which is effective for inflammation reduction. Avocados decrease heart disease, diabetes, metabolic syndrome and certain types of cancer risks.
Seaweed
This ocean vegetable will sure reduce your risk of cancer, heart disease, obesity and diabetes and as such it is slowly gaining a popularity.
Salmon
This omega 3 rich food can reduce inflammation with properties that can lower heart disease and diabetes risks. Salmon can also aid in weight management.
Sweet Potato
These can help you manage type 2 diabetes and thus improve blood sugar control. Consuming these can also reduce the risk of certain cancers.
Mushrooms
Mushrooms have an inflammation properties and they aid in preventing certain types of cancer.
Chia Seeds
This omega 3 rich food is packed with nutrients are good for your digestive health and thus stimulating weight loss. They also help with sugar management.
Tomatoes
Tomatoes can reduce the risk of prostate cancer. The lypocene in tomatoes reduce the risk of cardiovascular diseases and cancers. They also improve your eye sight.
Cacao
This is an antioxidant rich superfood that is good for the health of your heart, bones and it has anti-depressant properties as it elevates your mood.
Quinoa
This protein-rich superfood is packed with soluble fibers which help normalize your bowel movement and keep your digestive system healthy.
Why are superfoods important
Superfoods are important because they have a lot of health benefits in preventing sicknesses, preventing and reducing risks of cancers and cardiovascular diseases. Moreover, most of these superfood have anti-inflammatory properties which aid in reducing pain.
Where to find superfoods?
You can find superfoods in various types of food, shakes, and dietary supplements. You must choose to include these superfoods in your day-to-day diet to ensure you eat nutritious diets. Moreover, these foods are readily and easily accessible in various supermarkets and farms. If and whenever possible, choose fresh and organic foods.
What studies says about superfoods?
There are a lot of studies supporting the consumption of most of these foods with most of them benefiting your health and help prevent illnesses and cancers. A study conducted in 2018 showed that consuming a lot of superfoods can help prevent the metabolic syndrome and further prevent the risk of cardiovascular disease.
More importantly, these superfoods come from all food groups, which means eating a variety of these foods will give your body variety of nutrients. There is no single food item on the list which is more nutritious or rather healthier than the rest. It is still important to include all of them on your regular diet.
Are you a Nutritionist?
Our articles are written with the help of recognized dietitians and nutritionists. However, healthy eating is such a vast subject that we are constantly looking for new contributors, experts in their field! So if you are a nutrition professional, do not hesitate to contact us to join our editorial teams!