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.

Golden Berries

Golden berries, also known as Physalis peruviana are bright, orange- colored fruits with an impressive nutrient profile. They are high in fiber, vitamins, minerals and beneficial plant compounds that may boost your immune system, eyesight and bones. Golden berries also have high amounts of beta-carotene and vitamin k along with a little calcium.

The sweet and mild tart flavor of Golden Berries works well in jams, salads, fish and in dessert.

Yogurt

Yogurt is a popular dairy product that’s made by bacterial fermentation of milk. The bacteria used to make yogurt are called “yogurt cultures,” which ferment lactose, the natural sugar found in milk.

It provides an impressive amount of protein, with about 12 grams per 7 ounces. Also, it contains B vitamins, particularly B12 and riboflavin.

Some types of yogurt contain probiotics, which may boost digestive health by reducing the symptoms of common gastrointestinal disorders, such as bloating, diarrhea and constipation.

If you are looking for a yogurt that offers many health benefits:

  1. Look for plain yogurt without added sugar
  2. Check if it listed effective probiotics on the label such as Bifidobacteria and Lactobacillus

Limes

Limes are packed with flavor, but (thankfully) not calories — the juice of an entire lime has only 12 calories but a whopping third of the daily recommended value of vitamin C.


To get even more nutrition out of these sour sweeties, pair them with foods high in iron (like leafy greens or red meat) as vitamin C helps the body absorb iron

Black Rice:

Black rice gets its signature black-purple color from a pigment called anthocyanin, 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.

 

Kale:

Kale is a leafy green and a nutrition superstar due to the amounts of vitamins, A, K, B6, and C, calcium, potassium, copper, manganese, and antioxidants it contains.

Kale holds its texture well in cooking, and it can be steamed, stir-fried, roasted, or eaten raw. You can turn it into smoothies, kale chips, wilt it into soup, mash it with potatoes or turn it into pesto. 

How do you pick out the best bunch of kale?

Choose smaller-leaved kale for tenderness and mild flavor, especially if you plan to eat the greens raw. Coarse, oversized leaves are tough. Look for moist, crisp, unwilted kale, unblemished by tiny holes, which indicate insect damage. The leaves should not be yellowed or brown.

Chia Seeds:

Chia seeds deliver a massive amount of nutrients with very few calories. Don’t be fooled by the size — these tiny seeds pack powerful nutrients, fiber, calcium, manganese, magnesium, omega-3 fatty acids, and more.

Because chia seeds do have lots of fiber, they promote a feeling of fullness and can aid the digestive system

Salmon:

Salmon is a fantastic source of DHA, the omega-3 fatty acids! It’s very low in saturated fat and good source of protein.

Look for the word: “Wild” or “Farmed”

- Wild: The salmon was caught in open waters, usually in areas of the Pacific ocean.

Species of wild salmon: Chinook (king), Chum, Coho, Masu, Pink, Sockeye.

  • Atlantic “exclusively farmed”:  Raised on farms primarily in Norway, Scotland, Chile, and Canada.

Now take a deeper look:

  1. Look for salmon that appears moist rather than dried out.
  2. Avoid salmon with any browned spots on the belly or edges.
  3. If it smells “fishy”, it’s probably bad.

It’s OK to choose frozen salmon — especially if it's labeled as "once-frozen" or "flash-frozen" — was frozen immediately after it was caught, locking in the flavor, texture and nutrients of a fresh piece of fish until you are ready to defrost it and enjoy it.

Avocado:

Avocados are technically fruits but have a higher fat content (about 20 times) than the average for other fruits. A typical avocado contains 20-30 grams of fat, but the majority of these are health-promoting monounsaturated fatty acids, and in particular oleic acid (a very healthy fat), which accounts for over 60% of the total fat content.

Avocados can also help you absorb more nutrients from other types of food, in particular, carotenoid-rich foods such as orange and yellow foods (carrots, sweet potato, peppers) 

Raspberries:

There are many good reasons to eat raspberries! They have the highest concentration of antioxidant strength amongst all fruits. The taste of these fruits are sweet and have a subtly sharp tinge. Raspberries easily melt in your mouth because of their soft and sweet texture. 

Raspberries are a delightful boost of good nutrition and an amazing superfood! They have a high concentration of ellagic acid, a phenolic compound known for its antioxidant properties and they are excellent sources of vitamin C, manganese, and dietary fiber.
 
Raspberries can be included in your diet by using them in recipes, eating them raw, or adding them chilled to your drinks. A cup of raspberries contains only 64 calories!

Garlic:

Raw Garlic is powerful! Garlic is packed with vitamins B and C, manganese, selenium, iron, copper, potassium, antioxidants, and allicin. This compound contains anti-bacterial properties.
 
If you can’t eat it raw - you’ll want to first chop, slice, or crush fresh garlic then wait for 5 to 10 minutes before eating or using it in a dish, these techniques ignite a process that makes garlic compounds more potent.

Peanuts

Did you know peanuts have more protein than any other nut? They're also packed with heart-healthy fats, filling fiber and a wide range of vitamins and minerals.

This nutty superfood may help lower bad cholesterol, fight free radicals and protect against age-related cognitive decline.

For their optimal health benefits, choose raw peanuts with the skin on. Raw peanuts with their skin on are high in cell-defending antioxidants.