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Superfoods for A Super You

Antioxidants, Lifestyle, Nutrition

It goes without saying that some foods are healthier than others. A leafy green salad is better for our bodies than a bowl of chips; A salmon filet with roasted veggies is much less inflammatory to the body than a double burger with cheese and a side of fries; Yogurt with berries is a less acidic treat to the body than a hot fudge sundae.

What are Superfoods?

Even among the healthiest foods, a few stand out as super healthy. The term ‘superfood’ is still fairly new and refers to foods that offer the maximum nutritional benefits for minimal calories. The true definition of a superfood is a whole food with high nutrient density, giving you more bang for your buck. Usually plant-based, they’re rich in antioxidants, vitamins, and minerals.

Since this term is still fairly new, there’s currently no standard criteria or approved list of superfoods. However, according to the Mayo Clinic, the best health foods possess at least three out of these four points:

  • Good or excellent source of fiber, vitamins, minerals, and other nutrients
  • High in phytonutrients and antioxidant compounds, such as vitamins A and E and beta carotene
  • May help reduce risk of heart disease and other health conditions
  • Readily available

Each superfood has different nutritional properties, but overall, they really help to improve bodily functions. For example, superfoods help reduce the risk of chronic illnesses like cancer, diabetes, and heart disease. They also help scavenge free radicals, strengthen your immune system, increase energy, and feed your gut microbiome. They also help with outward beauty, increasing your glow with healthier hair, skin and nails. 

What Foods Qualify As Superfoods?

  1. Dark Leafy Greens

High in vitamins, minerals, fiber

Add to salads, stews and your sandwich

  1. Berries

High in phytochemicals, low in sugar

Top them onto your oatmeal or yogurt or blend into smoothie

  1. Green Tea

High in antioxidants, scavenge free radicals

Enjoy a matcha latte, add to a chocolate muffin batter, pour over ice and a squeeze of lemon for a refreshing afternoon pick-me-up

  1. Eggs

Complete protein high in folate, choline, iron

Make a veggie omelet or mix in with mashed pumpkin or (sweet potato) and a dash of vanilla or cinnamon, and enjoy a protein pancake topped with chopped walnuts and swirl of maple syrup

  1. Nuts & Seeds

Heart healthy fats, fiber and Vitamin E

Sprinkle them on top of your yogurt or oatmeal. Turn them into nut butters and spread them on fruit or toast

  1. Turmeric

Anti-inflammatory

Add to savory protein dishes and stews, stir into warm milk with honey and ginger for a warm, comforting drink

  1. Salmon 

Anti-inflammatory, improves cholesterol 

Cook for dinner and eat leftovers on top of your salad or turn them into salmon burgers!

  1. Mushrooms

Supports the Immune System, Enhances Mood, Food for the Gut Microbiome

Add them to soups, salads and sautes; Mix in powder forms of reishi, chaga and cordyceps to your soups, smoothies, and oatmeal

Try These Healthy Superfood Recipes

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angela sitting outdoors on laptop eating healthy foods

About the Author

Angela is a registered dietitian nutritionist (RDN), board-certified health coach and trained yoga teacher who helps clients achieve a healthy weight and gain control over their GI distress.

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