We've probably heard people talk about superfoods and just how good they are for you. However,
is there really any truth to it? How can a single food really be that healthy for you?
As it turns out, there are plenty of superfoods out there that are incredibly beneficial to
your overall health and well being. In many cases, you don't even have to go out of your
way to find them. So go ahead and take a bite out of the top ten superfoods that are actually
super.
Salmon
A lot of people balk at the idea of eating more fish. It's just not as good as eating
a nice hunk of red meat. Admittedly, that might be true, but there's no reason to completely
cut fish out of your diet. The health benefits of eating more fish are numerous, and specific
types of fish are even healthier than others. For instance, salmon, the venerable second
choice at every wedding and banquet you've probably ever been to, is incredibly good
for you. How so? Well, aside from the protein, salmon is packed with B vitamins and potassium.
It also contains a fair amount of selenium. Selenium is a micronutrient that acts as a
powerful antioxidant. On top of that, it has the benefits of protecting against heart disease
and lowering the risk of certain cancers. You've heard that fish is brain food right?
That's also due to selenium, which has been shown to aid against mental decline. Alzheimer's
patients are often given selenium in their food or as supplements because it helps to
boost memory. Salmon is also packed with omega-3 fatty acids, which help to reduce inflammation,
improve eye and brain health, and even help to reduce anxiety and depression. Overall,
more salmon in your diet is always going to be a good thing. However, too much of any
good thing can be bad, so try to keep servings of salmon limited to 2 to 3 times a week to
lower the intake of potentially dangerous pollutants and heavy metal contamination.
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Blueberries
These amazing little berries are believed to have the highest amount of antioxidants
among common fruits and vegetables. Those antioxidants protect your body from free radicals,
molecules that can contribute to the aging process as well as diseases like cancer. Studies
have also shown that blueberries may lower your blood pressure and help to prevent heart
disease. Blueberries, like cranberries, can also be effective at helping to prevent urinary
tract infections. Also, like salmon, blueberries are excellent at maintaining brain function
and improving memory. They may be small, but blueberries are a mighty superfood that should
be a staple in anyone's diet. Plus, blueberries are delicious in baked goods, yogurt, or even
just on their own as a snack. On top of all of that, you can eat frozen or fresh blueberries
and get the same benefits, so don't be afraid to go with a bag of frozen berries, which
are also great for smoothies!
Nuts
When you're at a Christmas party, or any party for that matter, if the hosts are doing a
good job, they'll have a table full of snacks. But maybe you want to stay healthy while still
being able to munch on something. You see bowls of chips, maybe a veggie tray, and then,
out of the corner of your eye, you see the good stuff: a bowl of mixed nuts. Maybe they're
even in the shells with an included nutcracker. You immediately go for these and enjoy the
rest of the party while scarfing down on some good old-fashioned walnuts, pecans, and hazelnuts.
You've done well for your body, but why? Because nuts are a secret superfood. Sure, people
often malign the fact that nuts are high in calories and fat, but the fact of the matter
is that their nutritional value counteracts these downsides pretty well. Nuts are incredibly
high in nutrients like antioxidants, vitamin E, and selenium. Remember how great selenium
is for your body? Well, one brazil nut provides 100% of the daily recommended dose of selenium.
Nuts are also high in fiber and low in carbohydrates, making them an excellent choice for anyone
on a low carb diet. Though they are high in calories, nuts have been found to be excellent
for people who are trying to lose weight. That's because your body doesn't actually
absorb all of the nut's calories, and due to their high fiber and protein content, nuts
are very filling.
Leafy Greens
While we’ve got like zero science to back this up, we think it’s probably safe to
say that the average person, given the choice between a salad and, say, a burger, is going
to choose the burger every time. And that's too bad, because leafy greens are an incredible
superfood, and by leaving them out of your diet, you're doing your body a huge disservice.
All the adults in your life when you were a kid told you to eat your spinach because
it was good for you, and it turns out that they were exactly right, even if they didn't
know why. Leafy greens, particularly kale, spinach, microgreens, and cabbage, are among
some of the healthiest foods you can include in your diet. Kale, for instance, is considered
one of the most nutrient-dense foods on the planet, delivering vitamins A, K, C, and B6,
as well as calcium, potassium, and manganese. Kale is also loaded with antioxidants and
can help to lower cholesterol. Not a fan of kale? That's fine! Spinach, one of the most
ubiquitous leafy greens is also incredibly good for you. Spinach is packed with vitamin
K, and is also very high in folate, a nutrient that plays a key role in red blood cell production,
and is also incredibly beneficial during pregnancy. Spinach can be eaten raw in a salad, but it
is also incredibly easy to incorporate into other foods, as well.
Yogurt
Yogurt kind of already got a shout out when we talked about blueberries, but the truth
is that this creamy, delicious dairy food also packs a wallop when it comes to amazing
health benefits. Even though some people think of yogurt as just being a treat, it’s actually
packed with nutrients, vitamins, and other health benefits. For starters, yogurt, like
other dairy products, provides a huge amount of calcium. One cup of yogurt actually provides
almost half of your daily recommended calcium requirements. Yogurt also provides good amounts
of phosphorous, magnesium, and potassium, which are all essential for regulating blood
pressure, bone health, and metabolism. While yogurt does not naturally include vitamin
D, which is another important contributor to bone and immune system health, most varieties
are fortified with it. Yogurt is also high in protein, a nutrient that can often be hard
to get outside of eating meat or eggs. The protein in yogurt helps you to feel fuller
and contributes to muscle growth. Greek yogurt, in particular, is very high in protein, delivering
far more of the essential nutrient than regular varieties. Some yogurts also contain live
probiotic bacteria, which can greatly contribute to digestive health and even lessen the symptoms
of IBS. Yogurt is also another food that is great to eat if you're trying to lose weight,
mostly due to its fat and protein content which helps you feel fuller. In addition to
all of these health benefits, studies have shown that the saturated fat in yogurt (once
thought to be incredibly unhealthy) may help to lower blood pressure and reduce the risk
of certain heart diseases.
Garlic
It makes food taste better, it makes your breath smell, and it is one of the most powerful
and well-known superfoods out there. That's right, we're talking about garlic. On top
of keeping vampires at bay and being an excellent way to make bread taste even better, garlic
has also been proven to have a variety of positive health benefits. Plenty of nutrients
can be found in garlic, despite its lack of calories, including vitamins C and B6, fiber,
selenium, and manganese. These nutrients have been shown to have an effect on lowering blood
pressure and even fighting against symptoms of the common cold. Both raw garlic and supplements
made with garlic extract have been shown to have effective health benefits. The antioxidants
in garlic have also been shown to fight against Alzheimer's and dementia. Add all of these
health benefits up, and one of the biggest reasons to keep eating garlic is that it can
help you live longer. And to top it all off, garlic is super easy to incorporate into your
diet.
Olive Oil
Olive oil is one of those essential ingredients that everyone should have in their kitchen.
Not only is it great for making things like salad dressing, but it’s also a great cooking
oil (as long as it isn't extra virgin, which is usually the type of olive oil better reserved
for making a vinaigrette). However, both varieties of olive oil, whether you're cooking with
it or serving it with uncooked foods, provide many health benefits. For starters, olive
oil is incredibly high in monounsaturated fats. These fats are sometimes known as oleic
acid. Oleic acid has been shown to be an anti-inflammatory. It has also been linked to positively affecting
the genes that are linked to cancer, potentially lowering the risk. As a staple of the Mediterranean
diet, olive oil has been extensively studied for its health benefits. As it turns out,
people who consume more of it have been shown to have lower blood pressure as well as better
heart health overall. Olive oil, despite its status as a fat, has also not been conclusively
linked with weight gain. In fact, it has been more positively associated with weight loss
when consumed in the right quantities.
Ginger
Gingerbread, ginger ale, ginger snaps... There have probably been numerous times in your
life that you've run into ginger being used in something. It packs a flavorful punch and
it can be utilized in both savory and sweet dishes. However, ginger has also been proven
to be an incredibly healthy superfood. What makes ginger so special? As it turns out,
it’s an incredibly potent and medicinal root that can be used as a natural remedy
for a number of ailments. Not only has ginger been shown to greatly help with nausea, but
it also contains powerful anti-inflammatory and antioxidant effects. Ginger can be used
to treat chronic indigestion, and it’s also been utilized as a cold and flu remedy for
centuries. Ginger has also been used to naturally reduce muscle pain over time. Due to its anti-inflammatory
properties, ginger has also been shown to reduce pain associated with osteoarthritis
and even menstrual cramps. On top of all of that, new research has been conducted into
how ginger can effectively lower blood sugar and decrease the risk of heart disease. Like
salmon and blueberries, ginger has also been shown to contain compounds that could decrease
the risk of certain cancers and improve brain function. It’s also effective at preventing
infections, due to its most powerful compound, gingerol. Ginger has been shown to lower the
risks of oral infections such as gingivitis and periodontitis, as well as against respiratory
infections like RSV. Overall, ginger is a great food to include in your diet and is
easy to incorporate into food as a seasoning. Try it with blueberries and yogurt.
Eggs
Where do you even start when you want to talk about how great eggs are? Humans have been
consuming eggs and reaping their benefits for centuries, and the reason that they have
become a food staple is because of how amazing they are for your body. On top of being one
of the most versatile proteins out there, eggs are absolutely packed with nutrients
and health benefits like B vitamins and selenium. Now, of course, we can already hear the egg
detractors out there. "Eggs are high in cholesterol," they say, "that means they're bad for you!"
Unfortunately for these folks, they are entirely, unequivocally wrong. Yes, eggs do contain
cholesterol, however, the body's cholesterol count is not actually raised by dietary cholesterol.
On top of that, the cholesterol in eggs may actually help your body. As studies have shown,
eggs actually raise the level of good cholesterol in your body, while changing the bad cholesterol
to a different subtype which has a lower association with heart disease. On top of all that, eggs
can be a great addition to a weight loss plan due to the fact that they’re just so satisfying.
Studies have shown that because eggs are a lot more satiating, they may indirectly lead
to a decrease in calories consumed throughout the day. Overall, eggs are an absolutely vital
and beneficial part of any good diet.
Avocado
What would a superfoods list be without the king of all superfoods, the millennial obsession,
avocado? You can use it to make guacamole, spread it on toast, throw it in a salad, even
blend it into a green smoothie. Avocados are delicious, versatile, and packed with nutrients
and health benefits, making them a must-have in your kitchen. Avocados are vitamin-rich
and packed with nutrients like folate, vitamin K and potassium. In fact, on average, an avocado,
on average actually contains more potassium than a banana. Avocados also happen to be
very high in soluble fiber. That fiber is essential for digestive health, but also contributes
to weight loss, lowers the risk of certain diseases, and helps to regulate blood sugar
spikes. On top of all the health benefits, the fact of the matter is that avocados are
delicious and incredibly easy to incorporate into your diet. After all, who doesn't love
a big bowl of guacamole at a party? Avocados are the kings of healthy foods, and though
they may just seem like a trend, there's no reason not to partake in their wonderful flavor
and incredible health benefits.
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