Most Powerful Superfoods
Food is essential for survival. However, some foods offer more than others, so it becomes essential to have them in our diet. There are all sorts of discussions surrounding superfoods and how we classify superfoods. Well, we’ve compiled this list based on accessibility and ease of use. No matter how powerful, a superfood may not be of use to you if you can’t seem to work around it.
The superfoods in this list are all scientifically backed and very familiar. You may even have some in your kitchen right now! Here are our picks of some of the most potent and accessible superfoods.
Dark Leafy Greens
Dark leafy greens are storehouses of all sorts of nutrients and minerals. They provide us with minerals like zinc, folate, magnesium, calcium and provide lots of fiber for healthy bowels. These superfoods are known to help lower your risk of getting sick by keeping your immunity strong. They even ward off chronic illnesses such as type 2 diabetes and heart disease. Some great dark leafy greens include collard greens, kale, swiss chard, and spinach.
Dark leafy greens also are rich in chlorophyll which is why they have that dark green color. Interestingly chlorophyll can provide us with fatty acids and different vitamins like A, C, K, and E. Chlorophyll also helps us achieve healthier skin, better vision, and improved quality of red blood cells.
Spinach is one leafy green with a good amount of chlorophyll ─ around 24 mg of chlorophyll in every cup.
How to Incorporate Dark Leafy Greens
Stews and salads are some of the best ways to incorporate dark leafy greens into your diet. Mix different types of dark greens and other veggies and add them to a veggie stew, or you can even add them to meat broths. You can also have them fresh in salads dressed with a simple dressing and topped nuts and cherry tomatoes!
We all know how blueberries are one of the best superfoods out there. However, almost all berries deserve the status of superfoods. They are rich in fiber and are packed with antioxidants. These antioxidant properties help fight against inflammation and help protect against certain cancers, free radicals, and even heart diseases.
A recent study from 2019 also says that berries, particularly blueberries and their anthocyanins, could help lower the risk of degenerative diseases like Alzheimer’s.
Another study shows that berries, when used with medicinal therapies, are great for treating digestive and immune-linked diseases.
Berries are juicy and taste delicious, making them a popular option to have in most people’s diets. Some of our favorite berries are blueberries, fresh cranberries, strawberries, blackberries, and raspberries.
How to Incorporate Berries
Try topping your cereal or oatmeal with berries; they can add a nice kick of freshness and sweetness. You can also have them on ice cream, yogurt, and all sorts of cakes and desserts. Berries work great on salads or as a snack. If you do not have berries yet, then this is your sign to get them!
Nuts and Seeds
Nuts and seeds are rich sources of fiber, vegan protein, unsaturated fats, and vitamins and minerals. Nuts have also been known to aid in heart health by protecting the heart. The combination of anti-inflammatory and antioxidant properties that nuts and seeds provide help with relieving oxidative stress.
Seeds, also much like nuts, are known to have great mineral and vitamin content. They can help with cholesterol, blood sugar, and blood pressure.
Some great nuts are almonds, cashews, walnuts, and Brazil nuts. Seeds like flax seeds, chia seeds, and hemp seeds are some of the best ones to have in your diet.
How to Incorporate Nuts and Seeds
Sprinkle seeds onto your food to create a richer meal. You can cook, bake and roast your nuts. You can put into food items like cookies, salads, soups, and stews. Nuts are also great for snacking.
Fish is unlike other meats in that it is healthier and is somewhat essential. Seafood is one of the few food sources that are rich in both Omega 3 fatty acids and protein. Omega 3 fatty acids are great for heart health, can aid infant development, and can even decrease the risk for strokes or heart attacks.
A recent study showed that the intake of omega 3 fatty acids was very low across the US. Low intake of omega 3, according to the study, puts very vulnerable sections of the population, like children, at risk for dangerous diseases. This study clearly shows the importance of seafood in our diet.
If you haven’t incorporated fish into your diet, fatty fish like salmon, mackerel, herring, and sardines are great choices.
How to Incorporate Seafood
It is recommended you take at least 3.5 ounces of fish in a week. This serving can roughly be divied into two servings per week. You can follow several recipes for cooking fish, and you can cook it in almost any method. Get creative, and you might never tire of this one, try out and see for yourself.
Teas have long been considered as one of the most calming and rejuvenating beverages. They have their origins in ancient China and continue to be a popular beverage even today. So it comes as no surprise that tea, particularly Green tea, is packed with antioxidants and anti-inflammatory components.
The protective and regenerative powers of green tea come from compound catechin or epigallocatechin gallate (EGCG). The EGCG in green tea helps prevent diseases like diabetes, heart problems, and even cancer.
Other herbal teas have tons of benefits that are well researched. For example, white tea has been shown to prevent type 2 diabetes. And ginger tea also helps with stomach disturbances, nausea, and stress. Some popular teas include peppermint, chamomile, herbal blends, and Oolong tea.
How to Incorporate Herbal Teas
Teas are a popular beverage to follow after meals. You can also take it right before bed to utilize its calming and soothing benefits fully. You can also have them hot or cold, and you can also mix herbs to create a personalized blend.
With this list, we hope to provide you with superfoods that are powerful and essential. You can also explore other superfoods and gradually incorporate them into your diet. Superfoods are full of nutrients, and even if they are a little expensive, they’re worth the splurge. If you haven’t already, try incorporating them into your meals. You might benefit more than you think.