Superfoods have been all the rage these days. But these nutrient-dense food sources aren’t new. They’re often a product of nature, free of chemicals, and bursting with various health benefits.
Let’s take a closer look the top superfoods on the market and their health advantages.
What Are The “Superfoods” and Their Benefits?
"Superfoods" is an umbrella term for foods with exceptional nutritional values. As of now, there are no guidelines defining them. But so far, the majority are plant-based.
So what are the benefits of superfoods? A superfood’s potential advantages depend on the vitamins, minerals, and antioxidants it contains. But overall, superfoods are known to:
Be packed with nutrients: Superfoods possess a wide range of nutrients. Having access to these nutrients in a single food is what makes them “super”.
Improve immune health: Nutrient-dense foods contain an array of vitamins, minerals, and antioxidants that strengthen your body's defenses.
Boost heart health: Superfoods can help improve cholesterol and lower blood pressure.
Reduce inflammation: Many superfoods have anti-inflammatory properties, which can help lower the risk of developing or exacerbating certain conditions.
Provide antioxidant protection: Antioxidants support overall health by fighting off oxidative stress and free radical damage in the body.
Manage weight better: Some superfoods are high in fiber, protein, and healthy fats. These components are needed to keep extra weight off. They make you feel fuller faster and support metabolism.
Improve gut health: Fermented superfoods can support a healthy gut microbiome due to their probiotic content.
Improve skin and bones: Antioxidants in superfoods help protect skin from sun damage and pollution. Its calcium and other nutrient content can support bone health.
Better cognitive health: Certain nutrients in superfoods are linked to improved cognitive function and reduced cognitive decline.
Now you know what are considered superfoods and what they can do for your body. Next, we’ll look at the top 9+ superfoods out there, so you’ll know what to stock up on.
Top 9+ Superfoods That Should Be On Your Grocery List
Since there’s no strict definition for superfoods, the list isn’t exhaustive. But it gives you plenty of ideas to jumpstart your superfoods diet.
1. Berries
Berries include blueberries, strawberries, raspberries, and blackberries. These fruits make for excellent desserts. But despite their natural sweetness, they don’t lead to weight gain since they are low in calories. For example, a cup of strawberries only has 53 calories.
The benefits of these superfoods also come from their antioxidants and vitamins. Blueberries, in particular, are rich in polyphenols. These compounds have positive effects on the cardiovascular system and cellular aging.
2. Leafy Greens
Kale, spinach, Swiss chard, and collard greens. These dark leafy greens are a powerhouse of vitamins and minerals, such as vitamins A, C, E K, calcium, and riboflavin. Let’s take kale for instance. It’s one of the most lauded superfoods for its wide range of anti-inflammatory, anti-cancer, and antioxidant properties.
Moreover, studies have shown that one serving of leafy greens daily can help improve cognitive health.
3. Nuts
To boost your fiber, protein, and healthy fat intake, nuts are a healthy snack option. Some of the best energy-dense foods are almonds, walnuts, and pistachios.
Nuts are widely available and rich in phytochemicals, micronutrients, and bioactive macronutrients. All of which could help alleviate conditions such as congestive heart failure and diabetes.
4. Seeds
Chia seeds, flaxseeds, and hemp seeds contain omega-3 fatty acids. They are also low in cholesterol. Seeds have shown to improve gut health, lower oxidative stress, and promote cardiovascular health.
5. Legumes
Lentils, beans, and chickpeas provide dietary fiber, protein, and nutritional value. Having more legumes in your diet could lower your blood sugar levels and blood pressure.
Legumes also contain low calories. But since they’re packed with fiber and protein, they’re satiating. As a result, they can help you manage your weight better.
6. Whole Grains
Some of the superfoods in the whole grains category are quinoa, oats, brown rice, and barley. They offer complex carbohydrates, fiber, and nutrients. Like legumes, they digest more slowly and could contribute to weight loss. These hearty options are also great for gut health.
7. Mushrooms
Several types of mushrooms have been found to boost immune system, such as shiitake and maitake. According to a study, these tasty side dishes can be developed into functional foods. Foods that can help prevent or treat chronic diseases such as cancer, diabetes, high cholesterol, and hypertension.
8. Fermented Foods
Fermented foods, like kombucha, Greek yogurt, and tempeh are the only “processed foods” on this list. While they sound new to many, these foods have been around for ages. The traditional method of preserving these foods boosts their nutritional value and enhance their probiotic content.
9. Green Algae
Spirulina and Chlorella are two of the most commonly consumed green algae.
Spriluna is a nutrient-dense algae rich in protein and vitamins. The same is true for Chlorella. It’s also nature's only source of active B12, making it a good supplement for vegans and vegetarians.
Both contain high traces of chlorophyll, omega-3 fatty acids, and more. However, Chlorella offers a higher concentration of these nutrients. You can learn more about their differences here.
Other superfoods you should know about include:
Dark chocolate: High in antioxidants
Avocado: Rich in healthy monounsaturated fats, vitamins and minerals.
Broccoli: An antioxidant-rich, fiber-rich cruciferous vegetable.
Turmeric: Contains curcumin, a powerful anti-inflammatory and antioxidant.
Sweet Potatoes: High in antioxidants (beta-carotene), fiber, and vitamins.
Garlic: Contains allicin,
Ginger: Great for digestion and have anti-inflammatory properties.
Eggs: A simple protein, vitamin, and mineral source.
Kiwi: Rich in vitamin C and other nutrients.
Fatty fish: Cardioprotective fats can be found in salmon, mackerel, and sardines.
Add Superfoods To Your Healthy Diet
Superfoods can be a valuable part of a healthy diet, but they’re not a panacea. Make sure you still consume a balanced and varied diet. Explore different recipes and new ingredients. Try our superfood ingredient Chlorella Udon Noodles to create a filling and healthy meal.