Superfoods are those foods that are mostly plant-based but also some fish and dairy as well that are thought to be nutritionally packed and good for one’s health. These foods are usually “whole” or “real” foods which means they are in their original form and are not processed. But, there are no set criteria for determining what is and what is not a superfood, according to the American Heart Association.
You must be thinking about what it is that makes these certain foods contain that makes it super? Well, for starters, these foods contain a variety of nutrients, such as vitamins, minerals, and antioxidants, which are thought to ward off various health problems and illnesses. They also have healthy fats which help in the prevention of heart disease and fiber, thought to prevent diabetes and gut problems; and phytochemicals as well which can have numerous benefits on our health.
In addition, almost all of the foods that are considered superfoods are easy to find at your local grocery stores. And also are very affordable which makes them accessible to almost anyone.
Where did the term superfood originate? Well, not from those who formally study about food and its nutrients, such as nutrition scientists and dietitians. The earliest recorded example of the use of the superfood term may have taken place in the early 20th century around World War I. It was used as a marketing tool for selling specific foods, dietary supplements promising an enhancement to health.
It is said that it all began when the United Fruit Company initiated an enthusiastic advertising campaign to promote its major import of bananas. And published informational pamphlets including points about Bananas and the Food Value of the Banana. Initially the company had advertised the practicality of bananas in a daily diet. Being cheap, nutritious, easily digested, available everywhere, good when cooked and not cooked, and sealed by nature in a germ-proof package. (Source-https://www.ucdavis.edu/food/what-makes-superfood-so-super )
The American Medical Association announced that bananas in a child’s diet would provide relief for celiac disease or cure it (gluten had not yet been discovered as the true culprit).
Very soon, bananas became an emblem of health, and mothers started making bananas a mandatory inclusion in their children and infants diet even if they did not have celiac disease.
In the 21st century, there is a rapid increase in the sales and the consumption of these superfoods. Because they are perceived as healthy and said to have health benefits. It has created a billion-dollar industry. And this may be due to providing added confirmation of a consumer’s knowledge through various media and social channels about a healthful food, increasing the likelihood they will purchase it.
The survey also shows that about 80% of respondents see “food as medicine” and eat certain foods to prevent health problems like obesity, diabetes, hypertension and high cholesterol.
According to Mintel research, in 2015 there was a 36% increase globally in the number of foods and beverages launched that were labeled as a “superfood,” “super-fruit,” or “super-grain,” with the United States leading those product launches.
You cannot get these health benefits just by eating these superfoods along with your poor diet. No, this is not how it works. You should include these superfoods as part of daily nutritional intake. It gives amazing health benefits only when consuming a healthy, balanced diet overall. You should eat a balanced diet rather than concentrating on individual foods.
Also have a look at the exotic vegetables that you will love! Exotic Vegetables and Fruits for exotic health benefits
Some of the most famous and nutritionally loaded superfoods are:
Berries are small, pulpy, and edible fruit and among the most nutritious foods you can eat. There are various superfood berries such as blueberries, raspberries, tart cherries, cranberries, and strawberries. They are high in fiber and naturally sweet, and they are rich in colors. This means that they are high in antioxidants and have disease-fighting nutrients.
They have their own season, mostly grown in winters. But, they are available throughout the year in their dried and frozen form which are also as nutritious as their fresh form.
Health benefits:
How to include them in diet?
You can add these berries in yogurts, cereals, and smoothies, or can eat them plain as snacks.
Fish is not only a source of lean proteins and healthy omega-3 fats. But also an essential source of other nutrients like iodine, vitamin D and calcium, which are crucial for a healthy life.
Our bodies do not produce omega-3 fatty acids. That’s why we need to get them through food. Omega acid is prominently present in oily fish such as sardines, mackerel, salmon, trout, tuna and oysters who all are bumper sources of this health wonder.
Health benefits:
How to include it in diet?
You can buy fresh, frozen, or canned fish. You can add cooked fish to your salads, also add the fish to rice or pasta. And smoked fish to your bagel or eggs for breakfast, and make fish tacos for Taco Tuesday.
Leafy greens, also called dark green leafy vegetables, or greens, are edible plant leaves. They are healthy vegetables that are rich in nutrients and fiber and low in calories and fat. You can eat some leafy greens raw, while others may require cooking. Dark, leafy greens are a good source of vitamin A, vitamin C, and calcium, as well as several phytochemicals.
Health benefits:
How to include them in diet?
You can use them in salads. Make healthy bowls by adding greens to a bowl full of proteins, fruits, and whole grains. Also use them in wrap, soups, pizza. Sautes and stir-fries together with noodles, vegetables and seafood, juice, sandwich, chutneys, smoothies.
Nuts are a good source of plant protein. These include hazelnuts, brazils, walnuts, almonds, pecans, etc. They also contain monounsaturated fats (MUFA), protein, fibre, calcium, iron, selenium, magnesium and vitamin E. In addition, most of the fat in nuts comes from heart-healthy monounsaturated and polyunsaturated fats which is really good for your heart function.
What are the health benefits of nuts?
How to include them in diet?
You can add nuts in your oatmeal or yogurt. Have them as your snack, or nut butters such as peanut, almond, or cashew.
Olive oil is an oil which is compressed from olives. This oil is super healthy especially for those who have heart disease or are at a high risk of developing it. This is a good source of vitamin E, polyphenols, oleocanthal vitamin K. And monounsaturated fatty acids, all which help reduce the risk of heart disease.
What are the health benefits of Olive oil?
How to include it in diet?
Use olive oil in place of butter or your regular oil in pasta, or for toasting your breads, or in salads for dressings, or rice dishes or for sauteing vegetables.
Whole grains are unrefined cereals which mean that they contain the germ, bran and the endosperm and are less processed. They offer a complete package of health benefits. These are a good source of both soluble and insoluble fiber, B vitamins, minerals, and phytonutrients.
What are the health benefits of whole grains?
How to include them in diet?
You can have oatmeal or salted oats for your breakfast. Bulgur in salted or sweet form. Quinoa in salads or cook it with vegetables, oats chapati or wheat chapatis, etc.
Yogurt is a complete superfood which you can be include in your daily healthy diet. It is a versatile superfood along with various benefits. It is a good source of calcium and protein, and also contains probiotics and prebiotics. These can protect the body from other, more harmful bacteria.
What are the health benefits of yogurt?
How to include it in diet?
You can eat plain yogurt with your meals. Or you can use yogurt in place of mayonnaise or sour cream in dips or sauces.
Cruciferous veggies are a diverse group that includes broccoli, Brussels sprouts, cabbage, cauliflower. Also, collard greens, kale, kohlrabi, mustard greens, radishes, and turnips. Consuming these types of vegetables, which are packed with nutrition, support a healthy diet and will help reduce obesity. They are an excellent source of fiber, vitamins C, E, K, folate. And phytochemicals including indoles, thiocyanates, and nitriles, which may prevent some types of cancer.
What are the health benefits of cruciferous vegetables?
How to include them in diet?
You can steam or stir-fry them and add healthy oils and herbs and seasonings for flavor. You can also try adding a cruciferous vegetable medley to soups, casseroles, and pasta dishes.
Legumes can make a quick, cheap and healthy high-protein meal with a range of health benefits. They have a broad category which include lentils, chickpeas, kidney beans, black beans or cannellini beans, as well as soybeans and peas. They are also an excellent source of fiber, folate, iron, magnesium and plant-based protein.
What are the health benefits of legumes?
How to include them in diet?
You can add them to salads, soups, and curry.
A tomato is a nutrient-dense superfood that offers benefits to a range of bodily systems. They are the fourth most popular fresh-market vegetable behind potatoes, lettuce, and onions. They contain carotenoids such as lutein and lycopene. There are different types and sizes of tomato, and they can be prepared in different ways. These include cherry tomatoes, stewed tomatoes, raw tomatoes, soups, juices, and purees.
What are the health benefits of tomatoes?
How to include superfoods in diet?
You can try tomatoes in a salad or as a tomato sauce over your pasta. You can also add them in stews and soups.
Nowadays, there are many ways through which we can easily buy these well-known superfoods. One of those ways, is buying them online platforms which can get them delivered to you in a very small amount per say maximum 24 hours after placing your order. The online platforms from which you can buy superfoods are:
Another way is to buy them directly from markets, grocery shops or “sabzi mandi”. You can buy them fresh and also inspect them before buying yourselves.
First, look for nutrition labels: The most important thing while shopping for superfoods is to check for the nutrition label. When reading the nutrition label, be sure to find the % Daily Values (%DV) of the minerals, vitamins, and nutrients in the superfood you’re interested in. This is because many individuals choose to consume specific superfoods that contain an important nutrient they may lack. It is beneficial to know how much of that nutrient you’re actually getting in each serving.
See, if it is a whole food or processed: Especially when purchasing superfoods, it’s important to make sure that what you’re consuming is raw. And made with whole foods, to get the greatest nutritional benefit!
Check, to which company does the superfood belongs: All superfoods are not made equally, so it’s a good idea to do some research about the company producing the food you’re buying.
Buy seasonal fruits and vegetables: Buy your produce in season and from local sources to ensure the highest nutrient content.
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