Foods can vary in nutritional content and health benefits. Take bread, for instance. Most white breads tend to be high in sugar and refined carbs. In comparison, 100% whole grain breads are a healthier option as they are lower in added sugar and richer in fiber, vitamins, minerals, and more. Likewise, some natural foods are jam packed with nutrients and therefore are highly regarded in terms of nourishment value. Here are four ultra-healthy “superfoods” to incorporate into one’s diet.
Good to know…
- It’s important for people to eat a well-rounded diet. This includes consuming a wide range of superfoods.
- The four superfoods that we describe below are a mini sampling. Understand that the term “superfood” is not exclusive to leafy green vegetables.
- If you don’t enjoy some superfoods in the raw form, consider incorporating them into cooked recipes. This often changes the flavor but still offers sound nutrition.
- Dietary changes are best guided by a doctor or nutritionist.
- Talk to your doctor about healthy eating. This is especially important for people on medications and/or with medical conditions. For instance, a person on blood thinners may require monitoring of some vitamin levels. Thus, a specialized eating plan is essential.
Here are four ultra-healthy superfoods:
- Kale – This dark leafy green is wonderful served raw in a salad. It can also be cooked in soups and stews or made into chips. Because kale is chock-full of vitamins and nutrients, it supports many health benefits. Kale is excellent for eyesight. Per WebMD, 1-cup serving of fresh kale contains over 20% of the recommended daily intake of vitamin A, which is very beneficial to vision. This fat-free, sugar-free, and cholesterol-free food is great for weight loss. It also promotes a healthy heart due to containing potassium, fiber, folate and calcium and it lowers bad cholesterol. This superfood also lowers blood pressure and helps bones stay strong. WebMD shares that kale contains chemicals that are thought to prevent cancer. These chemicals likely have powerful antioxidant activity. Read on to learn more.
- Spinach – This is another leafy green vegetable that is a great source of calcium, vitamins, iron, and antioxidants. For those who are unfamiliar with the term, antioxidants are molecules that help bodies fight off harmful free radicals that are linked to conditions such as cancer or diabetes. Thus, it is important to regularly eat antioxidant-rich foods like spinach. Per Medical News Today, one cup of raw spinach is mostly made up of water and contains just 6.9 calories. It also provides adults with a full daily requirement of vitamin K, high amounts of vitamin A, and other great things like magnesium and folate. Medical News Today shares that vitamin K is essential for a healthy body and strong bones since it improves the absorption of calcium.
- Sweet potatoes – This yummy root vegetable is mainly enjoyed baked and with the skin on to gain maximum health benefits. This low-calorie nutrient-dense vegetable provides adults with more than the daily requirement of vitamin A, 25% of vitamin C and B6 requirements, and 12% of potassium requirement per Medical News Today. As a bonus, sweet potatoes have beta carotene, and are thought to improve eye health and even help fight cancer. Medical News Today shares that sweet potatoes are good for most people with diabetes. They explain that sweet potatoes are on the low glycemic index and are rich in fiber, so they help regulate blood sugar.
- Watercress – This leafy vegetable is part of the cabbage family. It is typically served raw in salads. Amazingly, per Healthline, watercress packs a powerful nutrient punch. This small vegetable has rounded leaves with edible stems and offers a peppery and slightly spicy taste. Healthline shares that watercress was once considered a weed. They explain that it was first cultivated in the UK in the 1800s. Now, fortunately for us, it is grown in gardens worldwide. That’s because this low-calorie food is so rich in nutrients that it ranks number one on the US Centers for Disease Control’s Powerhouse Fruits and Vegetable Lists. One cup of watercress contains only 4 calories and has zero fat. It provides adults with 22% of the Reference Daily Intake (RDI) of vitamin A, 24% of the RDI for vitamin D, and a whopping 106% of the RDI in vitamin K. Watercress also contains calcium, manganese, vitamin E, thiamine, potassium, B6, and so much more!
Some other widely enjoyed superfoods include:
- Almonds
- Avocados
- Bananas
- Blueberries
- Broccoli
- Brussel Sprouts
- Chickpeas
- Chocolate
- Edamame
- Flaxseed
- Ginger
- Green tea
- Kefir
- Mushrooms
- Okra
- Olive Oil
- Red bell peppers
- Salmon
- Turmeric
- Yogurt
- Walnuts
- Whole grains
The full potential
The term “superfood” is given to nutrient-rich foods that are known to help people live well and likely longer. Let’s be clear, superfoods are not fad foods. They have scientifically proven benefits for human health. Most superfoods have been around for a long time. And, given how healthy they are, they are likely beneficial for most people. A good option is to incorporate a variety of these amazing foods into the diet. However, talk to a doctor or nutritionist about which foods are right for you. Many superfoods can be easily incorporated into the diet, often in the form of salads, to help folks lose or manage weight, maintain strong and healthy bones, gain physical and mental energy, help prevent diseases, and much more. One may consider growing superfoods in home gardens as these special foods can be quite pricey in the grocery stores. It’s a worthwhile practice as superfoods can be grown pesticide-free to help them live up to their healthy hype.
For healthy eaters:
Interested in some healthy salad combos? Check out AMAC’s other articles here.
This article is purely informational and is not intended as a medical resource or substitute for medical advice.
