Superfoods are the newest it thing that many health-conscious people swear by. Although there is no “official” scientific definition of a superfood, it’s generally accepted that they contain high-levels of much-needed vitamins and minerals. Most superfoods are also rich in antioxidants, polyphenols, proteins, and other essential nutrients, that make them super!
The superfoods are known to promote cardiovascular health, weight loss, longer life, reduce the risk of chronic diseases like diabetes, heart disease, and even aid in making you feel more energetic. So, if you’re ready to jump on the superfoods bandwagon, here’s a list of superfoods you need to include in your diet and their corresponding health benefits. Let’s get started!
Suggested read: 10 superfoods that will help you melt the flab
1. Tomatoes
Tomatoes contain lycopene, which is an antioxidant that is rarely found in other foods. It is known to protect the skin from harmful UV rays, prevent certain kinds of cancers, and even lower cholesterol.
How to include in the diet: Use slices of them in sandwiches along with avocado slices and lettuce. Yum!
2. Açai (pronounced ah-SIGH-ee)
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Açai is a small purple berry that is native to the rainforests of South America. It is known to boost weight loss and anti-aging, which are two of the most coveted properties that make it a superfood. The small, unassuming berry contains high levels of antioxidants, that help fight cancer and heart disease. It also contains oleic acid, the heart-healthy fat also found in olive oil.
How to include in the diet: Grab a handful of them and blend into a smoothie.
3. Blueberries
These amazing berries are rich in phytonutrients that neutralize free radicals. Free radicals are the culprits behind aging and cell damage. These berries are, again, full of antioxidants that may protect agains cancer and reduce the effects of age-related disorders like Alzheimer’s disease or even dementia.
How to include in the diet: Again, best eaten raw, or make a tasty smoothie by adding strawberries, raspberries, and blackberries into the mix.
4. Goji berries
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Another type of berries, which are native to Tibet and Inner Mongolia, the orange-red goji berries are rich in vitamin C. Although Chinese herbalists swear by the benefits of goji berries in the treatment of visual ailments and poor circulation, there is not scientific research to back this claim. Nonetheless, goji berries are rich in plant-based antioxidants and other essential compounds.
How to include in the diet: Eat dried versions of them, or in drinks and powders.
5. Strawberries
Packed with vitamin C, strawberries are a very affordable superfood. The antioxidants present in strawberries helps build and repair body’s tissues, fights excess free radical damage, and even boosts immunity. Also, the vitamin C present in red, juicy strawberries could also help promote healthy eye function.
How to include in the diet: Toss these juicy berries in the blender to make a smoothie, or eat them raw – they taste delicious either way!
6. Kale
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Kale is a leaf cabbage, in which the central leaves – which are either green or purple – do not form a head like an actual cabbage. A type of plant-based nutrient found in kale seems to less the lessen the occurrence of a wide variety of cancers, including ovarian and breast.
How to include in the diet: Make a kale salad, or even healthy baked kale chips to munch on.
7. Cacao / cocoa powder
Cacao powder is derived from the cacao fruit, which is native to the Americas. Just like chocolate, cacao powder is rich in flavonoids, which are known to help reduce blood pressure, while also improving the blood flow to the brain and heart. One tablespoon of cacao powder has less than 15 calories, and it’s a guilt-free substitute for chocolate. However, this is true for only raw or nonalkalized version of the powder, not the Dutch or alkalized versions. These are processed, and up to 90 percent of their inherent antioxidants are lost during the processing.
How to include in the diet: Add a tablespoon of it to smoothies for that delicious chocolaty flavor.
8. Black beans
Rich in proteins, healthy fiber, antioxidants, and iron, black beans are a superfood that you need to include in your diet. They promote heart health, and do not contain any saturated fats, which are present aplenty in meats, the other major source of proteins.
How to include in the diet: Bake them and use in salads, or even lasangna.
9. Broccoli
Broccoli is a rich source of immunity-boosting vitamin C and a high content of folic acid. These are essential phytonutrients that may suppress the growth of tumors and reduce the risk of certain cancers.
How to include in the diet: Toss them in with other veggies in a salad. You won’t even know that you’re eating a green!
10. Seaweed
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Seaweed is a sea-grown vegetable, and hence is rich in omega-3 fatty acids, which may help prevent heart attack and stroke. Seaweed is rich in other essential minerals like calcium, magnesium, potassium, iodine, zinc, and iron. There are several variety of seaweed available, including and not limited to, nori, kombu, wakame, dulse, arame, and hijiki.
How to include in the diet: Use specific seaweed varieties in soups, salads, and stews.
Suggested read: 10 ways to detox your body naturally
11. Salmon
Again, another sea-derived food, salmon is rich in omega-3 fatty acids, which the body doesn’t produce on its own. These are the good kind of fatty acids that help reduce inflammation, increase the ratio of good to bad cholesterol, improve circulation, and even reduce the risk of cancer. Since it’s a rich source of selenium, it also helps prevent cell damage.
How to include in the diet: Salmon can be pan-seared and paired with many veggies for a delightful eating experience.
12. Chia seeds
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These innocuous-looking seeds are native to Mexico, and are all the rage amone the health-conscious superfood seekers. Chia seeds are a rich source of plant-based omega-3 fatty acids, fiber, and calcium.
How to include in the diet: These have a slightly nutty taste, and are perfect to sprinkle on oatmeal, salads, and smoothies.
13. Quinoa
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These grains pack a serious punch when it comes to the nutritional value they possess. Again, these have a nutty flavor, with a texture similar to rice or couscous. Quinoa is the only plant-based food that boasts of all nine essential amino acids that a human body requires.
How to include in the diet: Quinoa is versatile like rice, and can replace pretty much any dish that has rice in it.
14. Oatmeal
Oats are a rich source of potassium, magnesium, and phytonutrients. Boasting a special type of fiber, oats help lower cholesterol levels and prevent heart disease. While magnesium helps regulate blood sugar levels, oats themselves may reduce the risk of type 2 diabetes.
How to include in the diet: Eat oats by sweetening it with honey, or make delicious oatmeal cookies.
15. Green tea
Green tea is known to aid in weight loss, reduce the risk of cancer and heart disease, to name a few. Green tea is rich in antioxidants, and EGCG (epigallocatechin gallate), a phytochemical that helps slow down irregular cell growth, potentially helping prevent growth of some types of cancers.
How to include in the diet: Consume two to three cups of green tea sweetened with natural honey every day.
16. Watermelon
Watermelon is 91% water, with 6% sugars, and has very low fat content. Rich in vitamins A and C, this summer fruit perfectly doubles as the go-to snack. It has been suggested that watermelon has the potential to lower blood pressure and the risk of cardiovascular disease. Lycopene, the antioxidant found in tomatoes, is also present in watermelon. It again helps protect the body from harmful UV rays and cancer.
How to include in the diet: Make a smoothie, or eat it as is. Doesn’t matter, because it’s delicious either way!
17. Prunes (dried plums)
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Packed with polyphenols, prunes have been known to boost bone density by stimulating your bone-building cells.
How to include in the diet: Prunes can be tossed into chicken salads, or other dessert dishes.
18. Pistachios
Rich in protein and fiber, these green nuts are naturally cholesterol-free. That makes them the perfect snack to munch on! These nuts contain high amounts of potassium, which is also an essential mineral for the body.
How to include in the diet: Slice and sprinkle them on your oatmeal, or munch on them as is, just as long as you eat them.
19. Walnuts
These brain-shaped nuts are rich in omega-3 fatty acids, which the human body can’t produce on its own. Walnuts are another source of plant-based omega-3 fatty acids.
How to include in the diet: Munch on them as snacks, or toss them in a salad.
20. Brussels sprouts
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You may hate them all you want, but these are a superfood for a reason. They are packed with glucosinates, compounds that are known to combat cancer and detoxify the body.
How to include in the diet: Slice them into quarters, sauté in some olive oil and sweet onions, and you’re ready to dig into this superfood!
21. Avocados
How can a list of superfoods be complete without avocados?! They contain healthy fat that keeps you feeling fuller for longer, while helping absorb other nutrients.
How to include in the diet: Scoop out a ripe avocado and sprinkle some salt and pepper to taste. As simple as it is, it’s delicious. Or, you could make guacamole out of it and eat that too. whatever rocks your taste buds, hun!
Suggested read: All the amazing health benefits of the superfood, quinoa
22. Pumpkin
Loaded with vitamins and antioxidants, pumpkins are rich in beta-carotene. This is a provitamin that the body then converts into vitamin A, known for its immune-boosting powers and promoting eye health.
How to include in the diet: Make pumpkin pie, use it in salads, or even make soups.
These are our list of superfoods you’d do well to include in your diet, today! This list is by no means an exhaustive one, but those that can be found fairly easily online or at select stores in your city. Some of these are easily available, and you can include them in your diet without further ado. Eat healthy, stay healthy; plus, don’t forget to work out to supplement your clean eating habits!
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