Try These 9 Superfoods for Optimum Nutrition

While the term superfood is fairly new, it refers to those foods that are packed full of nutrients and antioxidants. These foods contain a large volume of vitamins and minerals that your body needs for you to feel healthy and fit.

While superfoods are incredibly good for you, according to Medical News Today, you still need to eat a healthy balanced diet.

Superfoods can not cure an unhealthy diet, Dietitian Penny Kris-Etherton told Medical News Today. “A lot of people have unrealistic expectations about these foods, thinking they’ll be protected from chronic diseases and health problems. They may eat one or two of these nutrient-dense foods on top of a poor diet.”

The best thing to do is to add one or two of these nine superfoods daily to reap all the health benefits these foods contain.

Avocado

This fruit definitely deserves the title superfood. Avocado is rich in vitamins, minerals – including potassium – , fiber and healthy fats according to Healthline. Similar to olive oil, avocado is rich in monounsaturated fats including oleic acid which could help to reduce inflammation. Adding avocados to your diet may also help to reduce your risk of heart disease, diabetes, and metabolic syndrome.

Berries

Berries are full of flavonoids that have many health benefits that may aid in lowering the risk of heart attacks according to the Heart Organization. The most common superfood berries include acai berries – that contain 19 amino acids and antioxidants and blueberries that are high in fiber, vitamin K, and manganese, according to Medical News Today. Another excellent superfruit berry are goji berries that contain flavonoids and have been used in eastern medicine to treat diabetes and high blood pressure, according to Medical News Today.

Leafy Greens

When most people say eat your veggies they are probably referring to leafy greens like spinach, kale, and Swiss chard. That’s because these superfoods are rich in vitamins A,C,E, K, and B, iron, manganese, potassium, and calcium. Leafy  greens are also high in fiber and water so they could help promote gut health.

Green Tea

This lightly caffeinated beverage has a large number of medicinal properties according to Healthline. Green tea is rich in antioxidants and polyphonic compounds that contain anti-inflammatory benefits. A 2017 study suggested that catechin epigallocatechin gallate, one of the most prevalent antioxidants in green tea, could help to prevent chronic diseases like diabetes, heart disease, and some cancers.

Salmon 

The high omega-3 fatty acid found in salmon makes it a superfood. Fatty acids are necessary to help build and maintain your body’s major systems functioning. Salmon is also a great source of protein, vitamins D and B12. So instead of eating red meat, try this heart healthy fish and reap all the benefits.

Nuts and Seeds

While small in size, nuts and seeds are nutritionally mighty, suggested Healthline. Rich in fiber, plant-based protein, and good fats, nuts and seeds are also full of anti-inflammatory and antioxidant properties. Some of the best nuts to eat are almonds, pecans, walnuts, Brazil nuts, and macadamia nuts. Super healthy seeds include pumpkin seeds, chia seeds, flax seeds, and sunflower seeds.

Kefir

Fermented beverages made from milk like kefir contain protein, calcium, potassium, and probiotics that are necessary  for gut health. Yogurt is also a highly nutritious and healthy food. A study about the nutritional and microbiological benefits found several potential health benefits that included improved digestion, helping to lower cholesterol and blood pressure, as well as anti-inflammatory effects.

Garlic and Onions

Pungent allium vegetables like garlic, onions, chives, and leeks are full of potent health benefits according to Everyday Health. Garlic contains antibacterial and antiviral properties and much more. A meta-analysis,  of allium vegetables and health, found that eating garlic could benefit people with diabetes, high cholesterol, and high blood pressure.

Dark Chocolate

Leaving the tastiest superfood for last, dark chocolate may offer some significant health benefits. The cacao found in dark chocolate is full of antioxidants and flavonoids. But one of the best benefits is that dark chocolate is also a brain food that may help slow mental decline and improve memory according to a study on the impact of cocoa flavanols on cognition and behavior.