Superfoods

 

What are Superfoods?

There is no scientifically based or regulated definition of “superfoods”. However, the name is generally used to describe nutrient-dense food, especially beneficial for health and well-being (usually due to the presence of high levels of desirable bio-active compounds). 

Superfoods are often nutritious but are best incorporated as part of a diverse diet. Variety is important to gain the benefit of a wide array of vitamins and minerals, to keep meals interesting/enjoyable to eat and to encourage a healthy diverse gut microbiome. So focus on creating a “super plate” full of different healthy and flavorful foods.

 

 

Top 10 Superfoods:

  1. Blueberries (Vaccinium corymbosum L.) are rich in flavonoids, mainly anthocyanidins.
  2. Cranberries are rich in flavonoids pro-anthocyanidins.
  3. Kale is one of the cruciferous family of vegetables rich in antioxidants, fiber, and beta-carotene (the precursor to vitamin A).
  4. Garlic (Allium sativum L.) contains sulfur compounds e.g. allicin, thought to be the main active compounds in garlic.
  5. Ginger is the rhizome or root of the plant Zingiber officinale and contains gingerols and shogarols (which give its flavor), and other bioactive compounds such as terpenes and oleoresin.
  6. Flaxseeds are the seeds of the flowering herb flax (Linum usitassimum L.) and are known for their high proportion of ALA (an omega 3), and high lignan (phytoestrogen) content.
  7. Kefir is a fermented milk drink (similar to yogurt) providing a wide variety of beneficial microorganisms for the gut and immune system.
  8. Cocoa is harvested from the seeds of Theobroma cacao L. and used for the production of chocolate. Flavanols are highly abundant in cocoa, especially catechin and epicatechin.
  9. Quinoa is a grain originating from South America. It contains all essential amino acids, several minerals and vitamins, and is rich in linoleic acid.
  10. Oats are a versatile whole grain and a great source of fiber, and important vitamins and minerals.

Black Rice:

Black rice gets its signature black-purple color from a pigment called, which has potent antioxidant properties. 

Black rice also contains lots of fiber that is good for maintaining our digestive health. It is also a great source of plant-based protein (which is great news for vegetarians and vegans!) and provides minerals like iron and copper.