The term superfood is thrown around to describe a host of foods - but what is a superfood really? How do I know if a food meets the criteria for a superfood? The answer: there's actually no legal definition of a superfood.
If you Google superfood, the first definition you see is "a nutrient-rich food considered to be especially beneficial for health and well-being." Additionally, the Macmillan dictionary defines superfoods as those that are "considered to be beneficial to your health and that may even help some medical conditions." Superfoods are often known to have high amounts of phytochemicals (chemicals that may have biological significance, for example antioxidants, but are not established as essential nutrients). These phytochemicals are usually found in the coloring agent of whole foods, such as fruits and vegetables. In fact, just about every brightly colored fruit and vegetable fits the category of a superfood, as do nuts, beans, seeds and aromatic and brightly colored herbs and spices.
So what are some superfoods you should add to your diet? Here's a quick rundown of a few of my favorites:
1 - Tomatoes: They contain high amounts of potassium, fiber, and vitamin C, as well as lycopene, an antioxidant rarely found in other foods, which could protect the skin against harmful UV rays, prevent certain cancers, and lower cholesterol.
2 - Pumpkin: Carotenoids, which lower the risk of cancer and lower the rate of heart disease, set pumpkin apart. It's also high in fiber and packs an abundance of disease-fighting nutrients, including potassium, pantothenic acid, magnesium, and vitamins C and E.
3 - Avocados: This creamy fruit is packed with fiber and protein. It also contains oleic acid, a compound in its healthy monounsaturated fat, may trigger your body to actually quiet hunger.
4 - Black beans: These are full of heart-healthy fiber, antioxidants, and energy-boosting iron. Additionally, one cup of black beans packs 15 grams of protein and none of the artery-clogging saturated fat found in some meats.
5 - Blueberries: Known for their anti-aging benefits, these berries are full of phytonutrients that neutralize free radicals (agents that cause aging and cell damage). The antioxidants in these berries may also protect against cancer and reduce the effects of age-related conditions such as Alzheimer's disease or dementia.
6 - Broccoli: This cruciferous vegetable contains phytonutrients that may suppress the growth of tumors and reduce cancer risk. One cup will supply you with your daily dose of immunity-boosting vitamin C and a large percentage of folic acid.
7 - Oats: They contain a special type of fiber that helps to lower cholesterol and prevent heart disease. Additionally, they are a rich source of magnesium which works to regulate blood-sugar levels and may reduce the risk of type 2 diabetes.
8 - Salmon: This delicious fish is a rich source of selenium, which helps prevent cell damage, and several B vitamins. It also contains omega-3 fatty acids, which the body cannot produce by itself. These fatty acids reduce inflammation, improve circulation, increase the ratio of good to bad cholesterol, and may slash cancer risk.
9 - Kale: These leaves contain a type of phytonutrient that appears to lessen the occurrence of a wide variety of cancers, including breast and ovarian. It is believed that the phytonutrients in kale trigger the liver to produce enzymes that neutralize potentially cancer-causing substances.
10 - Pears: The skin of just one pear packs 15% of your daily recommended amount of fiber.
11 - Grapefruit: A surprisingly good source of protein. There's a compound in grapefruits that can lower insulin, a fat-storage hormone, and that can lead to weight loss.
12 - Oranges: Just one orange provides almost 100 percent of the vitamin C we need daily. Vitamin C acts as an antioxidant and prevents premature aging by protecting the body from free radicals.
13 - Green Tea: the main superhero here is EGCG, a powerful phytochemical that slows irregular cell growth, which could potentially help prevent the growth of some cancers.
14 - Walnuts: These nuts have particularly high content of alpha-linoleic acid and phytochemicals, especially in their 'skin' both of which, along with fiber and minerals such as calcium, magnesium and potassium, contribute to their healthy effect.
And last but not least... my favorite...
15 - Dark Chocolate: Packed with antioxidants, dark chocolate has also been shown to lower blood pressure... just remember to eat this one in moderation!
1 - Tomatoes: They contain high amounts of potassium, fiber, and vitamin C, as well as lycopene, an antioxidant rarely found in other foods, which could protect the skin against harmful UV rays, prevent certain cancers, and lower cholesterol.
2 - Pumpkin: Carotenoids, which lower the risk of cancer and lower the rate of heart disease, set pumpkin apart. It's also high in fiber and packs an abundance of disease-fighting nutrients, including potassium, pantothenic acid, magnesium, and vitamins C and E.
3 - Avocados: This creamy fruit is packed with fiber and protein. It also contains oleic acid, a compound in its healthy monounsaturated fat, may trigger your body to actually quiet hunger.
4 - Black beans: These are full of heart-healthy fiber, antioxidants, and energy-boosting iron. Additionally, one cup of black beans packs 15 grams of protein and none of the artery-clogging saturated fat found in some meats.
5 - Blueberries: Known for their anti-aging benefits, these berries are full of phytonutrients that neutralize free radicals (agents that cause aging and cell damage). The antioxidants in these berries may also protect against cancer and reduce the effects of age-related conditions such as Alzheimer's disease or dementia.
6 - Broccoli: This cruciferous vegetable contains phytonutrients that may suppress the growth of tumors and reduce cancer risk. One cup will supply you with your daily dose of immunity-boosting vitamin C and a large percentage of folic acid.
7 - Oats: They contain a special type of fiber that helps to lower cholesterol and prevent heart disease. Additionally, they are a rich source of magnesium which works to regulate blood-sugar levels and may reduce the risk of type 2 diabetes.
8 - Salmon: This delicious fish is a rich source of selenium, which helps prevent cell damage, and several B vitamins. It also contains omega-3 fatty acids, which the body cannot produce by itself. These fatty acids reduce inflammation, improve circulation, increase the ratio of good to bad cholesterol, and may slash cancer risk.
9 - Kale: These leaves contain a type of phytonutrient that appears to lessen the occurrence of a wide variety of cancers, including breast and ovarian. It is believed that the phytonutrients in kale trigger the liver to produce enzymes that neutralize potentially cancer-causing substances.
10 - Pears: The skin of just one pear packs 15% of your daily recommended amount of fiber.
11 - Grapefruit: A surprisingly good source of protein. There's a compound in grapefruits that can lower insulin, a fat-storage hormone, and that can lead to weight loss.
12 - Oranges: Just one orange provides almost 100 percent of the vitamin C we need daily. Vitamin C acts as an antioxidant and prevents premature aging by protecting the body from free radicals.
13 - Green Tea: the main superhero here is EGCG, a powerful phytochemical that slows irregular cell growth, which could potentially help prevent the growth of some cancers.
14 - Walnuts: These nuts have particularly high content of alpha-linoleic acid and phytochemicals, especially in their 'skin' both of which, along with fiber and minerals such as calcium, magnesium and potassium, contribute to their healthy effect.
And last but not least... my favorite...
15 - Dark Chocolate: Packed with antioxidants, dark chocolate has also been shown to lower blood pressure... just remember to eat this one in moderation!
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