Superfoods are those nutrient-packed ingredients that are super beneficial for your health and well being. Full of vitamins, minerals, protein, antioxidants, and more, they’re basically well……super! You’ve probably heard plenty of buzz about superfoods and seen superfood lists everywhere you turn, but you might not be sure which ones are the best for you, why they’re so good or where to find them. The list is endless from Goji berries to avocado and kale but herewith my favorite 10 superfoods.
Chia seeds are packed with magnesium, iron, calcium, and potassium. Plus, they’re perfect for adding to smoothies, yogurt, and pudding. The little seeds can absorb up to 10 times their weight in water, which some studies suggest can help the body stay hydrated longer and may improve overall endurance .
Dates are great for a few reasons. First off, they’re a perfect healthy recipe substitution for both sugar and or butter in baking. They’re also packed with fiber (which is essential for good heart and digestive health) and vitamins and minerals including potassium, selenium, copper, and magnesium
Besides their crazy-high fiber content, research suggests the omega-3s in these seeds can help lower cholesterol and reduce the risk. Add the seeds (whole or ground) to baked goods, oatmeal, or a salad.
The biggest benefit here comes from essential fatty acids and protein. Those fatty acids (including polyunsaturated fats and omega-3s) may help fight coronary heart disease, cancer, and even symptoms of depression. These little are high in magnesium, zinc, and iron. Add the seeds to smoothies, oatmeal, or a salad.
It’s no secret that citrus fruits — like the lemon — are packed with vitamin C, which is essential for the body to produce collagen (which helps keep blood vessels, tendons, ligaments, and bones healthy and strong). Plus, they’re filled with the antioxidants known as flavonoids, which may help reduce risk of heart disease, reduce inflammation, and fight some cancers .To get the biggest benefits from lemons, pair with foods high in iron (like leafy greens and red meat): Vitamin C helps the body absorb iron, too.
The unsaturated fats in nuts are good for your heart, and some types (almonds) can help lower blood pressure. Nuts are also a good source of protein, making them perfect for a healthy midday snack to keep you full longer. While they can be a bit high in calories, they’re also nutrient-dense, meaning that you get a big nutritional benefit from your snack.
Oatmeal, easy, delicious breakfast is a great source of whole grains. It’s that “whole” part that makes oatmeal a great source of fiber, which has been shown to help lower blood cholesterol, aid in digestion, and improve metabolism . While those instant oatmeal packets are certainly convenient, I recommend making your own at home to cut out any unnecessary sugar or additives.
This zesty spice contain numerous anti-inflammatory and antioxidant compounds beneficial to health such as gingerol, beta-carotene, capsaicin, caffeic acid, and curcumin. Ginger has been used to treat nausea, diarrhea, upper respiratory infections, hair loss, and burns—among other ailments. Using fresh ginger is an easy way to flavor foods and drinks (tea, juice) without adding unnecessary sodium.
From boosting endurance to reducing the risk of cardiovascular issues and (potentially) a bunch of cancers (including breast, colon, skin, and lung, to name a few), tea leaves are a great way to stay hydrated and healthy at the same time. Plus, some research suggests green tea could help prevent some types of skin cancer, while black tea may help cure sunburns.
It may look like rice or couscous, but this mildly nutty, “grain” is actually a seed related to green leafy vegetables like kale. Quinoa is one of the only grains or seeds that provide the nine essential amino acids our bodies can’t produce themselves. Delicious as breakfast or as a salad and perfect for vegetarians.