Good health is best supported by eating a variety of nutritious foods every day. Including some or all of the foods on this list as part of a balanced diet can help your overall health and even prevent certain chronic diseases.
Nutritionally speaking, there is no such thing as a superfood.
The term was coined for marketing purposes to influence food trends and sell products.
The food industry bestows the superfood label on nutrient-rich foods with a supposed capacity to positively affect health.
Though many foods could be described as super, it’s important to understand that there is no single food that holds the key to good health or disease prevention.
But since the term “superfood” doesn’t seem to be going anywhere anytime soon, it may be worth taking a closer look at some healthy options.
Here are 16 foods that may be worthy of the esteemed superfood title.
Dark green leafy vegetables (DGLVs) are an excellent source of nutrients including folate, zinc, calcium, iron, magnesium, vitamin C, and fiber.
Part of what makes DGLVs so super is their potential to reduce your risk of chronic illnesses including heart disease and type 2 diabetes.
They also contain high levels of anti-inflammatory compounds known as carotenoids, which may protect against certain types of cancer.
Some well-known DGLVs include:
- kale
- swiss chard
- collard greens
- turnip greens
- spinach
Some DGLVs have a bitter taste and not everyone enjoys them plain. You can get creative by including them in your favorite soups, salads, smoothies, stir-fries, and curries.
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Berries are a nutritional powerhouse of vitamins, minerals, fiber and antioxidants.
The strong antioxidant capacity of berries is associated with a reduced risk of heart disease, cancer, and other inflammatory conditions.
Berries may also be
Some of the most common berries include:
- raspberries
- strawberries
- blueberries
- blackberries
- cranberries
Whether you enjoy them as part of your breakfast, as a dessert, on a salad, or in a smoothie, the health benefits of berries are as versatile as their culinary applications.
Originally from China, green tea is a lightly caffeinated beverage with a wide array of medicinal properties.
Green tea is rich in antioxidants and polyphenolic compounds which have strong anti-inflammatory effects. One of the most prevalent antioxidants in green tea is the catechin epigallocatechin gallate, or EGCG.
EGCG is likely what gives green tea its apparent ability to
Older
Eggs have historically been a controversial topic in the nutrition world due to their high cholesterol content, but they remain one of the healthiest foods.
Whole eggs are rich in many nutrients including B vitamins, choline, selenium, vitamin A, iron, and phosphorus.
They’re also loaded with high-quality protein.
Eggs
Despite fears surrounding egg consumption and high cholesterol,
In fact, eating eggs could
Legumes, or pulses, are a class of plant foods made up of beans (including soy), lentils, peas, peanuts, and alfalfa.
They earn the superfood label because they’re loaded with nutrients and play a role in preventing and managing various diseases.
Legumes are a rich source of B vitamins, various minerals, protein, and fiber.
Research indicates that they offer many health benefits
Eating beans and legumes regularly may also promote healthy weight maintenance, due to their ability to improve feelings of fullness.
Nuts and seeds are rich in fiber, vegetarian protein, and heart-healthy fats.
They also pack various plant compounds with anti-inflammatory and antioxidant properties, which can protect against oxidative stress.
Research
Common nuts and seeds include:
- Almonds, pecans, pistachios, walnuts, cashews, Brazil nuts, macadamia nuts.
- Peanuts — technically a legume, but often considered a nut.
- Sunflower seeds, pumpkin seeds, chia seeds, flaxseeds, hemp seeds.
Interestingly, even though nuts and seeds are calorically dense, some types of nuts are linked to weight loss when included in a balanced diet.
Kefir is a fermented beverage usually made from milk that contains protein, calcium, B vitamins, potassium and probiotics.
Kefir is similar to yogurt but has a thinner consistency and typically more probiotic strains than yogurt.
Fermented, probiotic-rich foods like kefir have several associated health benefits, including reduced cholesterol, lowered blood pressure, improved digestion and anti-inflammatory effects.
Though kefir is traditionally made from cow’s milk, it’s typically well tolerated by people with lactose intolerance due to the fermentation of the lactose by bacteria.
However, it’s also made from non-dairy beverages such as coconut milk, rice milk and coconut water.
You can purchase kefir or make it yourself. If you’re choosing a commercially prepared product, be mindful of added sugar.
Garlic is a plant food that is closely related to onions, leeks and shallots. It’s a good source of manganese, vitamin C, vitamin B6, selenium, and fiber.
Garlic is a popular culinary ingredient due to its distinct flavor, but it has also been used for its medicinal benefits for centuries.
What’s more, sulfur-containing compounds in garlic may
Olive oil is a natural oil extracted from the fruit of olive trees and one of the mainstays of the Mediterranean diet.
It’s biggest claims to health are its high levels of monounsaturated fatty acids (MUFAs) and polyphenolic compounds.
Adding olive oil to your diet may
It also contains antioxidants such as vitamins E and K, which can protect against cellular damage from oxidative stress.
Ginger comes from the root of a flowering plant from Southeast Asia. It’s used as both a culinary flavor enhancer and for its multiple medicinal effects.
Ginger root contains antioxidants, such as gingerol, that may be responsible for many of the reported health benefits associated with this food.
Ginger may be effective for managing nausea and reducing pain from acute and chronic inflammatory conditions.
It may also reduce your risk of chronic illnesses such as heart disease, dementia and certain cancers.
Ginger is available fresh, as an oil or juice and in dried/powdered forms. It’s easy to incorporate into soups, stir-fries, sauces and teas.
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