Superfoods are nutrient powerhouses. While there is no single food that contains all of the nutrition your body needs, superfoods are extremely rich in antioxidants, phytochemicals, vitamins, and minerals that reduce cell damage and protect overall health.
Here are 6 of the top superfoods that you should consider including in your diet.
6 of the top superfoods to include in your diet
Berries such as blueberries, acai berries, and cranberries are packed with antioxidants, flavonoids, fiber, B vitamins, magnesium, potassium, and phosphorus. These nutrients help repair oxidative damage and maintain normal blood sugar levels. High antioxidant levels have been linked to protecting cognitive function and may help slow the growth of cancer cells.
Avocados are rich in monounsaturated fats, which can improve high-density lipoprotein (HDL, good cholesterol) levels. Avocados are also packed with vitamins E and B6, which aid in red blood cell formation, protect body tissues from free radicals, and produce glycogen (an energy source for the body).
Avocados can speed up the absorption of the powerful antioxidants called carotenoids (plant pigments responsible for bright red, yellow, and orange hues) found in other fruits and vegetables.
3. Leafy greens
Leafy greens such as kale, spinach, cabbage, and broccoli are powerful superfoods that are rich in vitamins that can help prevent blood clots, support bone health, boost metabolism, and fight certain cancers.
For example, kale is high in vitamins A, C, and K and calcium, manganese, iron, and omega-3 fatty acids, which help protect the body from inflammatory conditions, such as arthritis, asthma, and certain autoimmune disorders.
Kefir is a fermented beverage made from raw milk and kefir grain. It has cultured bacteria and yeasts that are good for your digestive system. These probiotics help regulate the gut microbiome, improving digestion and encouraging regular bowel movements.
5. Olive oil
The Mediterranean diet is widely respected because it embraces the daily consumption of olive oil. Olive oil contains monounsaturated fatty acids and antioxidant properties that help lower inflammation in the body. Olive oil is also a good source of vitamin E and polyphenols, which help reduce the risk of heart disease.
Salmon is rich in vitamin D, omega-3 fatty acids, and selenium, all of which prevent cell damage and benefit hair, skin, nails, and bones. Including them in your diet can lower blood pressure, reduce inflammation, and even boost mood.
What to keep in mind when eating superfoods
While incorporating superfoods into your diet can help you reap the benefits of disease-fighting foods rich in antioxidants, fiber, vitamins, and minerals, keep in mind that the key to health is a balanced diet.
Eating superfoods alone does not equate to eating healthy. Therefore, focus on eating a variety of fruits, vegetables, whole grains, and lean protein in order to make sure you are getting several important nutrients on a daily basis.
Health Solutions From Our Sponsors
McManus KD. 10 superfoods to boost a healthy diet. Harvard Health Publishing. https://www.health.harvard.edu/blog/10-superfoods-to-boost-a-healthy-diet-2018082914463
Top What Are the 6 Superfoods? Related Articles
PhytonutrientsPlants have powerful compounds that can help fight cancer, heart disease, and more. Learn about some common phytonutrients and how they boost your health.
High-Fiber FoodsLearn about high-fiber foods. From fresh fruits to whole grains, these fiber-rich foods can lower cholesterol, prevent constipation, and improve digestion.
All About AntioxidantsThey're sometimes seen as a kind of magic bullet for our health problems. Find out more about what antioxidants can do for your health.
Super Foods for Your BonesWhat sweetener is loaded with calcium? These bone-building super foods can help stave off osteoporosis, and many of them will surprise you.
Superfoods QuizTake our Superfoods Quiz! Get to know how unprocessed, raw, organic foods and healthy drinks are rich in nutrients and dietary benefits.
What Are the Nutritional Benefits of Eating Strawberries?Strawberries are chock full of vitamins. They contain Vitamin C, folate, potassium, antioxidants, manganese, and fiber, among other beneficial nutrients.
What Are the 4 Missing Nutrients in My Diet?Almost one-third of Americans are deficient in at least one nutrient, according to one study. The four missing nutrients in your diet are most likely to be vitamin B6, iron, vitamin D and vitamin C.
What Foods Have the Highest Antioxidants?What are antioxidants? Learn the potential benefits and which foods have the highest antioxidants.
What Happens If You Have a Lack of Nutrients?Consistently eating a diet low in essential nutrients can cause serious health problems. Learn about what happens if you have a nutrient deficiency.