- What are superfoods?
- What makes superfoods so super?
- How can I get superfoods into my diet?
What are superfoods?
Unless you’ve been delving deeply into health foods, many superfoods may be completely new to you, such as maca root powder, blue-green algae, wheat grass, barley grass, spirulina, and chlorella. But many more commonly consumed foods are also commonly categorized as superfoods, such as blueberries, spinach, dandelion greens, kale, sardines, and pistachios.
What makes superfoods so super?
The benefits you may experience from a diet high in superfoods may also result from what other foods do not provide by comparison – from what your diet lacked but needed before you began regularly consuming superfoods. Many of the superfoods are eaten in a raw or dehydrated state, preserving their phytonutrient content (plant nutrients that are killed from heating and other processing methods). Also, superfoods are an excellent source of antioxidants, which may help you counteract the negative effect of free radicals. As well, many foods grown in soil that has been depleted of its mineral content can make even farm-grown natural foods less nutritious. With the nutrient-dense nature of superfoods, you can still be sure you’re getting a good quantity of essential vitamins and minerals.
How can I get superfoods into my diet?
- Spinach – Research suggests that spinach can help prevent certain cancers, age-related macular degeneration, and cardiovascular disease. Simply substitute spinach for lettuce in your salad to start your ride on the superfood train.
- Kale – This nutrient-rich green can easily be added to your salad. Learn more about kale.
- Blueberries – Loaded with antioxidants, just add a half cup to your next serving of Greek yogurt (another superfood) and your healthy benefits may include decreased aging effects of degenerative diseases, improved motor skills, and better urinary tract health, according to some studies.
- Wild salmon – This seafood is rich in healthful omega-3 fatty acids and protein. Make a salmon-and-kale salad and you’ll be going whole-hog with superfoods.
- Honey – This sweet additive to your favorite tea, cereal, or bread is full of beneficial antioxidants and oligosaccharides – a substance that boosts the levels of good bacteria in your colon.
- Greek yogurt – a healthy protein source that’s loaded with gut-friendly bacteria. Use Greek yogurt as a low-fat alternative to sour cream. You can even make your own Greek yogurt fairly easily.
- Wheat grass juice – A powerful superfood, loaded with antioxidants and used clinically to treat ulcerative colitis and aid breast cancer patients undergoing chemotherapy. To try wheatgrass juice, read Consumption of Wheatgrass 101 and How to Grow Your Own Wheatgrass for Juicing.
- Chia seeds. These little seeds pack a nutritional punch, and can easily be added to a smoothie or used as a thickening agent in any recipe. Learn more about chia seeds and get chia seed recipes.
Are there superfood recipes?
- Braised Kale with Garlic
- Spinach and Jack Cheese Bread Pudding
- Vegetable Frittata
- Creamy Broccoli Slaw
- Roasted Mushrooms and Shallots with Fresh Herbs
- Sweet Potato Casserole with walnuts
- Blueberry Blast Smoothie
- Teriyaki Salmon with Gingery Chard
- Jalapeño-Roasted Potatoes
- Quinoa With Garlic, Pine Nuts and Raisins
How can I learn more about superfoods and super-healthy dieting?
- Learn about specific superfoods in this Top 10 Superfoods article.
- Read The World’s 127 Healthiest Foods, nearly all of which are generally considered superfoods.
- For a serious education on superfoods, check out the book Superfoods For Dummies by Brent Agin, MD, and Shereen Jegtvig.