By Cheryl M. Luis
The term “superfood” is a fairly new term referring to foods that offer maximum nutritional benefits for minimal calories. Nutritionally speaking, there is no such thing as a superfood. The term was coined for marketing purposes to influence food trends and sell products.
The food industry bestows the superfood label on nutrient-rich foods with a supposed capacity to positively affect health.
But since the term “superfood” doesn’t seem to be going anywhere anytime soon, it may be worth taking a closer look at some healthy options.
Here are some foods that may be worthy of the esteemed superfood title.
Dark Leafy Greens
Dark green leafy vegetables are an excellent source of nutrients including folate, zinc, calcium, iron, magnesium, vitamin C, and fiber.
Part of what makes these vegetables so super is their potential to reduce your risk of chronic illnesses including heart disease and type 2 diabetes. They also contain high levels of anti-inflammatory compounds known as carotenoids, which may protect against certain types of cancer. Best samples of these vegetables are kale, Swiss chard, spinach, and turnips. Most of it has a bitter taste and not everyone enjoys them plain. You can get creative by including them in your favorite soups, salads, smoothies, stir-fries, and curries.
Green Tea
Originally from China, green tea is a lightly caffeinated beverage with a wide array of medicinal properties.
Green tea is rich in antioxidants and polyphenolic compounds which have strong anti-inflammatory effects. One of the most prevalent antioxidants in green tea is the catechin epigallocatechin gallate or EGCG.
EGCG is likely what gives green tea its apparent ability to protect against chronic diseases including heart disease, diabetes, and cancer.
Research also indicates that the combination of catechins and caffeine in green tea may make it an effective tool for weight loss in some people.
Eggs
Eggs have historically been a controversial topic in the nutrition world due to their high cholesterol content, but they remain one of the healthiest foods.
Whole eggs are rich in many nutrients including B vitamins, choline, selenium, vitamin A, iron, and phosphorus.
They’re also loaded with high-quality protein.
Despite fears surrounding egg consumption and high cholesterol, research indicates no measurable increase in heart disease or diabetes risk from eating up to 6–12 eggs per week.
Legumes
Legumes, or pulses, are a class of plant foods made up of beans (including soy), lentils, peas, peanuts, and alfalfa.
They earn the superfood label because they’re loaded with nutrients and play a role in preventing and managing various diseases.
Legumes are a rich source of B vitamins, various minerals, protein, and fiber.
Eating beans and legumes regularly may also promote healthy weight maintenance, due to their ability to improve feelings of fullness.
Nuts and Seeds
Nuts and seeds are rich in fiber, vegetarian protein, and heart-healthy fats.
They also pack various plant compounds with anti-inflammatory and antioxidant properties, which can protect against oxidative stress.
Research indicates that eating nuts and seeds can have a protective effect against heart disease.
Common nuts and seeds include Almonds, pecans, pistachios, walnuts, cashews, Brazil nuts, macadamia nuts.
Peanuts — technically a legume, but often considered a nut.
Sunflower seeds, pumpkin seeds, chia seeds, flaxseeds, hemp seeds.
Interestingly, even though nuts and seeds are calorically dense, some types of nuts are linked to weight loss when included in a balanced diet.
Garlic
Garlic is a plant food that is closely related to onions, leeks, and shallots. It’s a good source of manganese, vitamin C, vitamin B6, selenium, and fiber.
Garlic is a popular culinary ingredient due to its distinct flavor, but it has also been used for its medicinal benefits for centuries.
Research indicates that garlic may be effective in reducing cholesterol and blood pressure, as well as supporting immune function (24Trusted Source).
What’s more, sulfur-containing compounds in garlic may even play a role in preventing certain types of cancer.
Achieving optimal health through food and nutrition is about more than focusing on one or two of the latest food trends.
Instead, good health is best supported by eating a variety of nutritious foods every day.
Including some, or all, of the foods on this list as part of a balanced diet can benefit your overall health and may prevent certain chronic diseases.
Cheryl M. Luis is the wife of George N. True II. Like her husband, she advocates health and lifestyle writing and vows to continue “Health Frontiers” as her husband’s legacy./PN
