Nutritionally, superfoods don’t exist. The term is simply a hyped-up word used for marketing purposes. The addition of any singular food no matter how super it may seem, to your diet isn’t going to have some magic effect on your health. And your personalized nutritional needs should not be overlooked when adding new food to your diet. However, there are some foods that are so nutrient-dense and wholly good for you, nutritionally speaking, that they are pretty super in their own right. So let’s look at some of the best foods to start adding to your meals that can pack a nutritional punch to your diet.
#1 Berries
Berries are a low-calorie, deliciously sweet powerhouse of fiber, antioxidants, vitamins, and minerals. Whether in a smoothie, mixed in oatmeal, or as a stand-alone snack, they’re the perfect addition to a healthy diet, shown to reduce the risk of heart disease, and cancer, and help combat inflammatory and immune-related conditions1.
#2 Eggs
While they have a pretty contested history due to their high cholesterol content, eggs are actually a very nutritious food. High in protein and rich in B vitamins, choline, selenium, vitamin A, iron, and phosphorus, as well as the antioxidants zeaxanthin and lutein, a few eggs a week may give you a serious health boost, ranging from vision protection2 to an increase in “good” HDL cholesterol3.
#3 Yogurt
With protein, calcium, B vitamins, and potassium, the nutrients alone make it well worth adding yogurt to your diet, but the probiotics are one of the best benefits, helping you to digest food easier, and leaving you feeling fuller, longer. If you’re looking for even more of a probiotic punch, consider kefir, a fermented milk product similar to yogurt that typically has a much higher probiotic count. Remember to check the sugar content. Some yogurts are better than others.
#4 Tropical Fruits
From kiwis, mangos, and pineapples, to avocados, bananas, and papaya, tropical fruits are an immensely beneficial group of foods, all with high nutrient, antioxidant, vitamin, and fiber content.
#5 Fish
Loaded with protein, important nutrients like vitamin D, and a high amount of omega-3 fatty acids, fish is a terrific addition to any diet. The nutrients and fatty acids found in fish such as salmon and sardines are beneficial in preventing and controlling autoimmune disorders, heart disease, and inflammatory diseases4.
While no singular “superfood” is going to solve all health issues, getting regular servings of these amazingly nutritious foods can work to keep your body healthy. Think about adding these 5 superfoods to your diet and see what a difference it can make.
Sources
1 Skrovankova S, Sumczynski D, Mlcek J, Jurikova T, Sochor J. Bioactive Compounds and Antioxidant Activity in Different Types of Berries. Int J Mol Sci. 2015;16(10):24673-24706. Published 2015 Oct 16. doi:10.3390/ijms161024673
2 Delcourt C, Carrière I, Delage M, Barberger-Gateau P, Schalch W; POLA Study Group. Plasma lutein and zeaxanthin and other carotenoids as modifiable risk factors for age-related maculopathy and cataract: the POLA Study. Invest Ophthalmol Vis Sci. 2006 Jun;47(6):2329-35. doi: 10.1167/iovs.05-1235. PMID: 16723441.
3Blesso CN, Fernandez ML. Dietary Cholesterol, Serum Lipids, and Heart Disease: Are Eggs Working for or Against You?. Nutrients. 2018;10(4):426. Published 2018 Mar 29. doi:10.3390/nu10040426
4 Zivkovic AM, Telis N, German JB, Hammock BD. Dietary omega-3 fatty acids aid in the modulation of inflammation and metabolic health. Calif Agric (Berkeley). 2011 Jul;65(3):106-111. doi: 10.3733/ca.v065n03p106. PMID: 24860193; PMCID: PMC4030645.