We have all heard the term ‘super food’. Every time you read something about nutrition you are told to increase the number of super foods in your diet. Many restaurants now use it as a catch phrase for their salads and healthy meals. But what does it really mean? By definition, a super food is “a food (such as salmon, broccoli, or blueberries) that is rich in compounds (such as antioxidants, fiber, or fatty acids) considered beneficial to a person’s health. Super foods increase energy and vitality, regulate cholesterol and blood pressure and may help to prevent or fight cancer and other diseases.” (Source: Marriam-Webster Dictionary).
The issue then becomes what ARE the actual super foods? Depending on whom you ask, there can be up to 100 different foods on a super foods list. I find that almost impossible to remember, let alone work into your daily nutrition routine. The idea of eating nutrient dense food, and the ones that are the absolute best for your health is what I find super intriguing. So I have compiled a list of fifteen super foods below that I feel are easy to incorporate into your day, taste delicious, and bring tons of benefits to your overall health.
- Berries – berries are on every super food list I have read. This includes acai, goji, cranberries, blueberries and strawberries. Each one of these berries brings different vitamins and minerals, but all are high in antioxidants, polyphenols and vitamin C. These sweet bundles of goodness help fight chronic disease and cancer.
- Cacao – you may have seen cacao nibs or powder at your favorite health food store. I find the powder terrific to add to a shake. Cacao is high in antioxidants that helps slow down the aging process. It is also high in magnesium and iron, which can be beneficial especially for women.
- Chia Seeds – chia pudding might be one of the easiest and healthiest snacks to make. A few major benefits of chia seeds include diabetes prevention, increased fiber and omega-3’s, strengthens your teeth and bones, high in protein, fights belly fat and has been known to improve heart health. A spoonful into a shake, on top of your oatmeal, or in a salad are all easy ways to incorporate chia into your day.
- Hemp Seeds – Hemp seeds contain high amounts of protein, which helps in strengthening the immune system. This reduces the instances of disease and helps excrete toxins from the body. Hemp also produces phytosterols, which helps reduce cholesterol. Lastly, these super seed contains all 20 amino acids, including the 9 essential amino acids (EAAs) our bodies cannot produce.
- Turmeric –Turmeric is a natural anti-inflammatory and will do wonders for your joints. An anti-inflammatory diet is suggested for almost every ailment today from cancer to high blood pressure to Alzheimer’s to heart disease. Turmeric has been shown to not only help prevent these diseases but also help treat them once they attack. Turmeric is also great as an antioxidant, and has been suggested to be an anti-cancer agent. It has been shown to lower risk of brain disease and boosts brain function in the meantime. It has been shown to lower depression, help delay aging and fight age-related diseases.
- Cayenne Pepper – hot peppers have been known to boost metabolism and in turn, help you lose weight. It also helps to boost circulation and neutralize acidity. It’s great for keeping a cold or fungus at bay, on headaches, allergies, for joint pain and inflammation, good for digestion and heart health, and some studies have shown it to be anti-cancer.
- Garlic – nicknamed the ‘world’s healthiest food’, this one packs a punch! Garlic has been used for centuries to treat colds and infections. Raw, crushed garlic is the best way for it to be absorbed by your body. Garlic helps reduce blood pressure and lower cholesterol, and reduces your risk of heart disease. It is also said to be good for your brain while warding off dementia and Alzheimer’s. It has been found to be good for your overall bone health and help you live longer, and recently studies have shown it can help with erectile dysfunction.
- Broccoli – this is one of my favorite foods. Broccoli has been shown in studies to prevent cancer, reduce cholesterol, is high in antioxidants, reduces inflammation, is great for your bones and heart and helps detoxify and alkalize your body.
- Beets – another one of my absolute favorite vegetables. According to OrganicFacts.net, the health benefits of beets include “treatment of anemia, indigestion, constipation, piles, kidney disorders, dandruff, gall bladder disorders, cancer, and heart disease. It also helps to prevent macular degeneration, improve blood circulation, aid in skin care, prevent cataracts and mediate respiratory” They are nutrient dense and filled with vitamins and minerals.
- Spinach – spinach salad or popping some into a green smoothie is how I best incorporate this vegetable into my day. Spinach is full of vitamins and minerals – everything from A, C, E and K, to protein and flavonoids to calcium, iron and magnesium. In turn being great for your heart, brain, skin, hair and bones. For an added healthy bonus eat spinach with a high vitamin C fruit such as berries.
- Avocado – loaded with nutrients, this healthy fat is great for your heart, kidneys and overall cell function. Its ability to reduce inflammation has shown links to cancer reduction and help with arthritis. It is also high in fiber, which can help with weight loss and keep your digestive system on track. Avocados also help your body absorb nutrients from other vegetables, meaning it works for you! I put avocado with my eggs every day. It’s also a great topper on salads, chicken, toast, or salmon.
- Kale – with three grams of protein per serving, this high antioxidant super food is making its way to my fridge every week. It is said to be one of the most nutrient dense foods on the planet. Studies have shown links to cancer fighting properties, cardiovascular strengthening and can help you lose weight. I find it a harder one to digest so a light steam or baking them in raw organic coconut oil in the oven is a great way to add this one to your day.
- Eggs – eggs have received a bad rap over the years. We were once told to ease up on our egg consumption due to its ability to increase your cholesterol. That is no longer the case. It is recommended to eat up to 12 eggs per week. That said, if you have high cholesterol you should speak with your doctor or health practitioner first. The yolk of an egg is loaded with nutrients. Eggs contain all 9 essential amino acids, are highly concentrated with vitamins and minerals, and are rich in Omega-3s.
- Salmon – it is important here for me to note that I would only recommend wild caught salmon, not farmed salmon for consumption. Salmon is high in Omega 3s, is great for your brain and heart health, is anti-inflammatory and is an excellent source of vitamin D. So get fishing – and bring me some back too!
- Sweet Potatoes – this delicious, good carbohydrate is loaded with vitamin A, fiber and potassium. Studies have shown sweet potatoes decrease the risk for diabetes, heart disease and obesity while increasing your energy, are good for your skin and can help lower your weight.