What exactly are superfoods? Superfood is a term typically used to describe nutrient-dense foods. These foods are rich in vitamins, minerals and nutrients. Basically, we’re talking whole, unprocessed fruits, veggies, nuts, seeds and whole grains. They’re all packed with different bod-boosters, from immunity-increasing antioxidants to healthy-healthy fatty acids and more. Your body requires these nutrients to complete the essential functions that keep you alive and healthy. In order to get the best benefit, you’ll want to incorporate the widest variety of superfoods that you can. Here is our take on 5 superfoods you should be eating.
Dark Leafy Greens
Watercress, chard, spinach, romaine lettuce and collard greens rank among the most nutrient-dense fruits and veggies, according to a study published by the Centers for Disease Control and Prevention.
This study developed a method of calculating the nutrient density of a large sampling fruits and veggies that are considered to be “powerhouses”, or those most strongly associated with reducing the risk of chronic disease. The higher the nutrient density score, the higher the amount of overall nutrients and phytochemicals per calorie. Of all the types of fruits and veggies that were ranked in this study, dark, leafy greens were consistently on top of the list.
One cup raw or one-half cup of cooked leafy greens counts toward your daily vegetable servings. How cool is that?!
If you are not a huge fan of dark leafy greens, there are a number of ways where you can eat them, without having to really taste them.
- Add spinach into a smoothie!
- Add some leafy greens into a creamy soup, that will later be blended. I swear you won’t taste them!
- Time to get juicing! You can make a delicious juice with loads of veggies. Top it off with some apple or a sweeter fruit to mask the taste of the greens.
We love avocados. Can you imagine life before avo toast?! Avocados are a bit pricy in most states, but completely worth it. The fruit, packed with healthy fats, folate, vitamin C, and vitamin K is extremely healthy! There are numerous ways to eat avocado. Turn them into guacamole, put them on toast, or just put some Himalayan pink salt on them and eat them whole! Children love them too!
Blueberries are an antioxidant-packed superfood that features phytochemicals and vitamins C, K, and manganese. Phytochemicals are compounds found in plants that have been found to have an impressive amount of health benefits, including helping to protect the cells in your body from damage that could lead to cancer. Blueberries taste amazing on cereal, in baked goods, or frozen. I love eating them alone, or putting them as a topping to granola and yogurt!
Legumes are a class of plant foods made up of beans (including soy), lentils, peas, peanuts and alfalfa. These are definitely a top one on our list of 5 superfoods you should be eating. They earn the superfood title because they’re loaded with nutrients. Legumes help prevent and manage a wide variety of diseases. Legumes are a rich source of B vitamins, various minerals, protein and fiber. Research indicates that they offer many health benefits including improved type 2 diabetes management, as well as reduced blood pressure and cholesterol. Eating beans and legumes regularly may also promote healthy weight maintenance, due to their ability to improve feelings of fullness. We love our legumes!
Nuts & Seeds
Are you looking for something rich in fiber? Are you vegetarian or vegan in need of protein and heart-healthy fats? Well, nuts and seeds are great for all of these reasons. These are definitely a necessary super food for any kind of diet! They also have various plant compounds with anti-inflammatory and antioxidant properties. This helps protect agains oxidative stress. Research also shows that eating nuts and seeds can have a protective effect against heart disease. We recommend trying almonds, pistachios, walnuts, cashews, macadamia nuts, sunflower seeds, pumpkin seeds. Chia seeds and hemp seeds are also delicious and can be added as toppings or in smoothies!
Are you feeling hungry? Did this article motivate you to eat healthier? We hope that our list of 5 superfoods you should be eating can help by providing the proper tools and information in order to support a healthy diet. Check out the Belle Surf Menu, we offer many diet friendly, healthy and tasty meals.