A Beginner's Guide to Superfoods: What Are They and How Can They Benefit Your Health?

Great health is supported by eating a variety of foods, some are more beneficial for you than others. This is where superfoods step in.

Is it a buzz word? A marketing ploy? A fad? Lets delve a little deeper.

What Are Superfoods?

Superfoods are nutritionally dense foods considered to be particularly beneficial for health and well-being. Unlike ordinary foods, they are rich in vitamins, minerals, antioxidants, and other nutrients that can help prevent disease and promote a healthy body. Ordinary foods are promoted to superfood status when they have higher levels of desirable nutrients present, are linked to the prevention of a disease, or is believed that it offers many health benefits beyond its nutritional value. It's important to note that the term "superfood" is not scientifically defined but is widely used to highlight foods with more than significant health benefits.

Why Superfoods?

Adding superfoods into your diet can offer numerous health advantages, including enhanced immunity, reduced inflammation, improved gut health, and protection against chronic diseases. Their high nutrient density means you get more health benefits with fewer calories, making them ideal for maintaining a healthy weight and overall wellness.

Examples of Superfoods

1. Berries: Blueberries, strawberries, and acai berries are loaded with antioxidants and Phyto flavonoids, which can help combat oxidative stress and inflammation. Full of fiber and antioxidants berries can aid in the improvement of digestion and help prevent some chronic illness's.
   

2. Dark Leafy Greens: (DGLV's) Spinach, kale, and Swiss chard are packed with vitamins A, C, E, and K, calcium, iron, and a plethora of antioxidants, anti-inflammatory carotenoids, which may protect against certain types of cancer. Part of what makes DGLV's super is their potential to prevent chronic illness such as heart diseases and diabetes. Also not forgetting that DGLV's are high in fiber, instrumental in preventing some chronic illness's.
   

3. Nuts and Seeds: Almonds, chia seeds, and flaxseeds are high in healthy fats, omega-3 fatty acids, fiber, and vitamin E. High levels of monosaturated fats and polyunsaturated fats and low levels of saturated fats makes nuts a satiating snack. Also full of dietary protein and a great alternative to animal protein.
   

4. Oily Fish: Salmon, mackerel, and sardines offer a great source of omega-3 fatty acids, which are crucial for heart, brain health and inflammation. Containing protein, zinc, selenium, vitamins, A,D,B. Also a great source of two fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). These are believed to benefit the cardiovascular system.
   

5. Legumes: Beans, lentils, and chickpeas are excellent sources of fiber, protein, and iron. A great source of carbohydrates and protein rich in soluble fiber, insoluble fiber and resistant starch. Beans are high in polyphenols, an antioxidant which may assist the immunity system with antibacterial effects. Inflammation and oxidative stress, which aids in the recovery of muscles, is another benefit of eating beans.
   

6. Whole Grains: Quinoa, oats, and barley are high in fiber and protein, making them great for digestive health and sustained energy. Whole Grains have a vast array of nutrients such as fiber, vitamins and minerals, antioxidants and plant compounds, phytophenols. The high fiber content can assist with preventing diabetes and obesity.
   

7. Green Tea: Known for its high levels of antioxidants and polyphenolic compounds, which have very high anti-inflammatory effect. Catechin epigallocatechin gallate, or EGCG is one of the most prevalent anti-oxidants present in green tea. Research has also found that caffeine, and green tea have been proposed as strategies for weight loss and weight maintenance.

Incorporating Superfoods into your diet

Getting an extra boost of nutrients doesn't have to be a difficult task, start slowly by adding LSA ( a mix of linseed, sunflower seeds and almond meal) into yoghurt in the morning, along with some berries. Add DLGV's to your smoothie with another pinch of LSA, add more DLGV's to your salad. Swap out refined pasta for wholegrain pasta, basmati rice for brown rice, wholegrain breads and rolls instead of white. By adding different superfoods to your meals, you are ensuring a range of nutrients in your diet.

The Bottom Line

While superfoods can significantly boost your health, a variety of nutrients from a variety of sources is key to a balanced diet, this combined with a healthy lifestyle is the best approach to wellbeing.