Superfoods
Introduction
It is no secret that some foods are healthier than others; we all know it is much healthier to consume a bowl of grapes than a bowl of ice cream. However, there are some foods that are so exceptionally healthy that they are dubbed "superfoods." But not all healthy foods are superfoods. What really makes a superfood, and what are some ways we can incorporate more into our daily eating habits?
What makes a superfood?
Generally, a superfood is a food that, when consumed frequently, provides various significant health benefits. Typically, they are very nutrient-dense and rich in antioxidants, flavonoids (compounds found in plants with anti-carcinogenic properties), vitamins, minerals, healthy fats, and fiber. Superfoods also tend to reduce the risk of high cholesterol, heart disease, diabetes, and certain cancers, as well as promote a strong immune system. Most superfoods are derived from plants, but certain dairy and fish items qualify too.
Seven powerful superfoods:
Now that we know what comprises a superfood, here are seven tasty and accessible superfoods to incorporate more into our lifestyle:
Avocados: Experts agree that this creamy fruit is rich in monounsaturated fats, which reduce risk of heart disease and stroke. The most common monounsaturated fat in an avocado is oleic acid, which is directly linked to decreased inflammation within the body. It's also rich in potassium (one avocado has more of it than a banana does!), fiber, vitamins, and minerals.
Dark leafy greens: Being great sources of vitamins A, C, and E, dark leafy greens such as kale, spinach, arugula, collard greens, and swiss chard are universally accepted as superfoods. They have folate, which promotes heart health; calcium; fiber; as well as several phytochemicals, healthy chemicals made by plants. Additionally, dark leafy greens reduce the risk of heart disease, type II diabetes, and cancer.
Salmon: This powerful fish is rich in protein and the coveted omega-3 fatty acids, which are crucial for maintaining heart health. Salmon is also a great source of healthy fat, protein, vitamin B, potassium, and selenium. However, it is important to limit consumption to maximum 2-3 times per week in order to minimize the consumption of heavy metals and other environmental pollutants that fish commonly ingest.
Garlic: This popular flavor-enhancer is packed with essential nutrients such as manganese, vitamin C, vitamin B6, selenium, and fiber. This close cousin to onions can help reduce cholesterol and blood pressure as well as prevent certain cancers.
Olive oil: Like avocados, olive oil is an excellent source of monounsaturated fats, which help reduce the risk of heart disease. Olive oil also has heart-healthy polyphenols and the antioxidant vitamins E and K. Consuming this oil additionally reduces inflammation and type II diabetes.
Legumes: This category of food is home to kidney, black, and garbanzo beans, as well as lentils, peas, and peanuts. They are considered superfoods because they contain astounding amounts of fiber, folate, and plant-based protein, on top of iron and potassium. Legumes can reduce blood pressure and cholesterol, while also promoting weight loss, too. They easily satisfy the stomach’s needs, compelling them to eat less.
Berries: Raspberries, strawberries, blueberries, and blackberries are rich in powerful antioxidants, nutrients, and those aforementioned flavonoids. They're naturally sweet, high in fiber, and maintain their health benefits even when bought frozen! They combat digestive and immune-related disorders and can help lower the risk of heart attacks in women. How berry cool!
Conclusion
While the superfood cannot single-handedly save a poor diet or make an athlete take home the gold, they are packed with essential nutrients and compounds that enrich diet and improve health in myriad ways. Hopefully, after a few weeks of incorporating more superfoods into daily eating habits, you can start to feel more healthy, energized, and super in your sport.
Sources
Hill, Ansley. “16 Superfoods That Are Worthy of the Title.” Healthline, Healthline Media, 30 Oct. 2023, www.healthline.com/nutrition/true-superfoods#TOC_TITLE_HDR_3.
Katherine D. McManus, MS. “10 Superfoods to Boost a Healthy Diet.” Harvard Health, 3 Oct. 2022, www.health.harvard.edu/blog/10-superfoods-to-boost-a-healthy-diet-2018082914463.
“What Is a Superfood, Anyway?” Cleveland Clinic, Cleveland Clinic, 7 Mar. 2024, health.clevelandclinic.org/what-is-a-superfood.