A superfood is known as a nutrient-rich food considered to be especially beneficial for health and well-being. It is a term coined by marketers to give these already healthy food items even more value. Food that is generally regarded as something highly beneficial and gives positive effects to the body can be super in its own right, but there are a few that go beyond just because of how these consumables are made. Here are four superfoods that you need to be eating more.
Known to be a powerhouse of nutrition, berries are jam-packed with vitamins, minerals, fiber, and antioxidants. Antioxidants have always been brought up by nutritionists because of its value for the individual in the long run. These compounds help defend the cells from damage and potentially harmful molecules known as free radicals. Huge amounts of free radicals can cause damage in the DNA and other important structures in the cells. This makes it important to partake a healthy amount of food that is high in antioxidants. There aren’t many foods that are high in antioxidants so knowing which ones do is highly beneficial to create and maintain a good diet.
Berries like raspberries, strawberries, blueberries, blackberries, and cranberries all help in giving the body its needed antioxidants. All berries are known as a great source of fiber, including soluble fiber, which means it contributes to a healthy digestive system. Soluble fiber helps slow down the movement of food through the digestive tract. This leads to reduced hunger and increased feeling of fullness, which helps in easier weight and calorie management. Berries are also known for their anti-inflammatory properties, which are your body’s defense against infection and injuries.
2. Dark Green Leafy Vegetables
Dark green leafy vegetables, or DGLVs, are a great source of nutrients like zinc, calcium, folate, iron, magnesium, vitamin C, and fiber. Not only are they jam-packed with all the good stuff, but these veggies are also low in calories, meaning a diet that is rich in leafy greens wouldn’t add on the pounds. It has also been studied that eating at least one green leafy vegetable a day helps with cognitive decline from aging.
There are a number of these veggies that are incredibly nutrient-dense like kale, spinach, cabbage, romaine lettuce, arugula, bok choy, and so much more. Kale is considered to be one of the most notable leafy greens on the planet for being nutrient-dense since just one cup of raw kale packs huge amounts of vitamin K, vitamin A, and vitamin C way over the daily value percentage. Spinach is one of the most famous leafy greens that can be easily incorporated into any dish and is packed with folate, which helps in red blood–cell production. Bok choy is a type of Chinese cabbage that is a great addition in soups and stir-fried dishes and contains selenium, which helps improve the body’s immunity and cancer prevention.
Although controversially a hot topic in the nutrition world because of its high cholesterol content, eggs remain as one of the healthiest food in the world. Eggs are rich in lutein and zeaxanthin, which are antioxidants that help protect the retina of the eye from the harmful rays from sunlight and reduces the risk of age-related eye diseases. Loaded with high-quality proteins, vitamins, and minerals, eggs contain all the nine essential amino acids and are rich in choline, which helps maintain a healthy nervous system. The choline found in eggs is essential as this nutrient creates acetylcholine, a neurotransmitter in the nervous system that is involved with memory, muscle movement, and regulating the heartbeat.
Matcha is a powerhouse green tea that packs ten times more nutritional content and is known to have 137 times more antioxidants, known as EGCG, than regular green tea. EGCG is part of catechins, which helps boost healthy metabolism, burn calories, and prevent aging and chronic diseases. Catechins are also known as a great provider for cancer-fighting properties as they counteract the effects of free radicals. Matcha is also known to be a great source of amino acids and L-theanine, which aid in concentration and focus and makes matcha a great alternative to coffee. A cup of this can help with the state of relaxed alertness compared to the caffeine in coffee.
Take the first step to a healthy lifestyle and include these amazing superfoods into your diet today.