The term superfood refers to foods or food groups high in nutritional benefits while also having minimal calories. They are high in vitamins, minerals, and antioxidants, all essential for metabolism.
Antioxidants aid in neutralizing destructive unstable molecules known as free radicals in the body, preventing damage on a cellular level. Antioxidants are linked to preventing the following health conditions:
- Cancer
- Stroke
- Parkinson’s Disease
- Multiple scoliosis
- Arthritis
- Heart Disease
Superfoods contain vitamins and nutrients that aid the body in healing and even increase longevity. Being high in fiber, they promote a healthy gut microbiome. [4]
There are no official criteria to classify a particular food as a superfood but based on the commonly known definition, we’ve compiled 5 of our favorite superfood foods and food groups for your health.
5 Notable Superfoods
1. Berries
According to experts, berries are one of the best sources of vitamins, minerals, and disease-fighting nutrients and can reduce the risk of several age-related illnesses.
Berries are a good source of fiber, prebiotics, vitamins C and K, potassium, magnesium, and other nutrients that support a healthy gut. [1]
2. Leafy Greens & Cruciferous Vegetables
Kale, spinach, and collard greens are some popular leafy greens. Being rich in vitamins A, C, E, K, and B, leafy greens are always one of the best sources of nutrients.
Cruciferous vegetables, including broccoli, brussel sprouts, and cabbage, are high in folate and vitamin K.
Both leafy greens and cruciferous vegetables contain phytonutrients, which are plant-based substances that may aid in lessening inflammation and lessen the chance of developing cancer. They are also a good source of vitamins A.
3. Nuts & Seeds
Good quantities of protein, fiber, healthy fats, vitamins, and minerals can be found in nuts and seeds. As their fats are not entirely absorbed, nuts and seeds control body weight, food intake, and metabolic rate.
Many vitamins and minerals are found in nuts and seeds, including vitamin E, magnesium, phosphorus, copper, and manganese. Regular nut consumption is linked to a decreased risk of cardiovascular disease and high blood pressure. [2]
4. Olive Oil
One of the staples of the Mediterranean diet is olive oil, natural oil made from the fruit of olive trees.
About 75% of the volume of olive oil is made up of monounsaturated fatty acids, which is a lot. Monounsaturated fats can help lower your “bad” LDL cholesterol when used instead of saturated fat.
The antioxidant and anti-inflammatory qualities of olive oil have been related to health advantages. In reality, observational studies have linked higher consumption of olive oil to lower risks of cardiovascular disease, various cancers, and even dementia compared to using little or none. [3]
5. Eggs
Eggs are an excellent source of nutrients, including choline and vitamin D, which support bone health and the immune system. Though eggs have been a controversial topic in the nutrition world because of their high amounts of cholesterol.
Research shows that the positive nutritional benefits outweigh the bad. Eggs contain all nine essential amino acids needed in our diet. Essential amino acids are proteins that must come from one’s diet, as the body doesn’t synthesize them.
Eat More Superfoods!
Superfoods are nutrient-dense foods that have an overall benefit in health. Although only a few superfoods were mentioned in this article, there are many other wonderful choices to explore.
References
- “Berries Are among the Healthiest Foods You Can Eat.” Harvard School of Public Health, Harvard University, 23 Aug. 2021
- Department of Health & Human Services. “Nuts and Seeds.” Better Health Channel, Department of Health & Human Services, 27 Nov. 2000, www.betterhealth.vic.gov.au/health/HealthyLiving/Nuts-and-seeds.
- Howard E. LeWine, MD. “Is Extra-Virgin Olive Oil Extra Healthy?” Harvard Health, 1 Nov. 2021,
- Kaputk. “What Is a Superfood, Anyway?” Cleveland Clinic, Cleveland Clinic, 5 July 2022, health.clevelandclinic.org/what-is-a-superfood/.
- Staff, Editorial. “Health Benefits of Nuts and Seeds.” Tufts Health & Nutrition Letter, 18 June 2021, www.nutritionletter.tufts.edu/healthy-eating/health-benefits-of-nuts-and-seeds/.