Superfoods

Superfoods refer to foods that offer maximum nutritional benefits for minimal calories in other words they provide a substantial amount of nutrients and very few calories.

hey contain a high volume of minerals, vitamins, and antioxidants which help neutralize free radicals in our bodies.

Antioxidant molecules decrease or reverse the effects of free radicals that have close links with the following health problems:

• heart disease
• cancer
• arthritis
• stroke
• respiratory diseases
• immune deficiency
• emphysema
• Parkinson’s disease

Common Superfoods

1. Berries- The higher levels of flavonoids in berries have been shown to lower the risk of a heart attack
2. Soy- Soybeans have a high concentration of isoflavones, a type of phytochemical. Phytochemicals are compounds that occur naturally in plants
3. Tea- Tea contains few calories, helps with hydration, and is a good source of antioxidants. Green tea may also have an anti-arthritic effect by suppressing overall inflammation.
4. Leafy Greens- People often identify kale, spinach, Swiss chard, beet greens, and collard greens as superfood leafy greens. These foods are rich in vitamins A, C, E, and K, and many B vitamins.
5. Salmon- The high omega-3 fatty acid content in salmon and other fatty fish, such as trout and herring, can decrease the risk of abnormal heartbeats, reduce cholesterol and slow the growth of arterial plaque.
6. Dark chocolate
7. Wine and Grapes

Diet

A person can incorporate these foods into a varied healthy diet when available. Replacing as many processed foods as possible with whole foods will drastically improve health

These tips can help you get more superfoods into your diet:

• Look at the colors on your plate. Is all of your food brown or beige? Then it is likely that antioxidant levels are low. Add in foods with rich color like kale, beets, and berries.
• Add shredded greens to soups and stir fries.
• Try replacing your beef or poultry with salmon or tofu.
• Add berries to oatmeal, cereal, salads or baked goods.
• Make sure you have a fruit or a vegetable every time you eat, including meals and snacks.
• Have a daily green or matcha tea.
• Make turmeric, cumin, oregano, ginger, clove, and cinnamon your go-to spices to amp up the antioxidant content of your meals.
• Snack on nuts, seeds (especially Brazil nuts and sunflower seeds) and dried fruit (with no sugar or salt added).

Regularly eating fruits and vegetables also has strong associations with a lower risk of many lifestyle-related health conditions and overall mortality.

The nutrients they contain help promote a healthy complexion, nails, and hair and increase energy levels.

They can also help maintain a healthy weight

Including superfoods as part of daily nutritional intake is great but only when consuming a healthy, balanced diet overall. Eat a “super diet” rather than to concentrate on individual foods

*** Superfoods are not cure-all foods.