Superfoods have been in the news lately and can be found listed in many diet plans. The obvious conclusion from their nickname is that these foods can somehow provide more nutritional benefits than the average fruit or vegetable. What makes something a “superfood” isn’t that it contains an unusually high level of any one beneficial nutrient, but that is contains a combination of vitamins, minerals, nutrients, proteins or fibers that allow it to work independently of other foods to provide the body with nutrition. Many foods that may contain one of more beneficial elements require an additional food of a different type to be consumed at the same time in order for the body to be able to use what is eaten.
Here are 5 top superfoods that can fit into most ways of eating (except some low carb plans), including vegan or vegetarian. Each of them offers a high powered source of balanced nutrition that can help your body repair and sustain its health.
Sweet Potato
Sweet potatoes are not only rich in fiber, nutrients, vitamins and minerals but they are versatile. You can make them into fries, bake them, make dessert with them and serve them boiled. Their distinctive and slight sweet flavor tends to discourage the usual assault of salt, butter and creams that undo many a healthy foods potential.
Blueberries
Blueberries typically are usually on the superfood list, not because they are better than other types of berries, but because they are generally easier to find in a store. Like all berries, blueberries are rich in phytochemicals, vitamins and soluble fiber. Soluble fiber is what gives you that full feeling and is also the type of fiber the body needs to promote healthy digestive functioning. There have been many studies done that suggest a strong link between phytochemicals and cognitive functioning. Blueberries are easy to add to the diet to replace sugars and sweeteners on morning cereals and as a treat at the end of the day instead of a caloric and sugary dessert.
Kale
While almost all dark, green leafy vegetables are considered to be superfoods, Kale is considered the prime superfood of them all. Kale comes in a wide variety of styles, each with its own distinct flavor from the sharp to the sweet. It can be served raw or steamed and retains its benefits in either form. Kale has high levels of vitamins A, C, and K along with other vitamins including several of the Bs. It also contains fiber and most importantly, calcium. Many people don’t realize that the calcium found in milk is not easily digestible for adults and calcium from Kale and other vegetables is a better source.
Quinoa
Quinoa is often mistaken for a bean because it is eaten in its seed form. It is a whole grain and one of the best sources of protein, fiber and iron you can find. Quinoa provides what is considered to be a “full protein.” This means it also contains the necessary fiber and amino acids to allow the body to utilize the protein it contains. High in B12 and lysine, Quinoa is considered a helpful supplement in diets seeking to maximize tissue repair and minimize free radical damage. It is also a surprising source of iron, manganese and magnesium; all elements that help to promote healthy blood sugar levels and nerve functioning. For vegans and vegetarians, Quinoa can be essential in the diet.
Avocado
Avocado is one of the top fruits in the superfood list. This is an excellent source of protein, healthy fats, minerals, vitamins and other essential nutrients. It has a specific benefit of being high in lutein and vitamin E, which aid in eye and skin health. It is also considered an essential for vegans and vegetarians because of its protein, fiber and amino acid content that makes it a viable replacement for animal protein in the diet. Avocado is a high calorie food, but one that is easily added into a balanced diet.
There are many other fruits and vegetables, as well as some fish, which can be considered a superfood. There is no one definition of what a food must have to make the list, but the general consensus is that it must be able to provide all of the nutrients necessary to be of benefit to the body, not just one ingredient.
As long as you don’t have any allergies or dietary restrictions that would note otherwise, I encourage you to explore the wide world of superfoods.
Category: Healthy Eating
