NUTRITION&FOOD Published November11, 2019 By Ernest Hamilton

What Makes a Superfood? Your Guide to Super Nutrients

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What Makes a Superfood? Your Guide to Super Nutrients
(Photo : What Makes a Superfood? Your Guide to Super Nutrients)

Ever wonder what goes into a superfood? Learn more in this guide to the super nutrients that determine just how healthy a food is.

The Center for Disease Control reports that only 1 in 10 adults in the U.S. meet their daily requirements of fruits or vegetables.

Are you one of them?  

Eating fruits and vegetables is part of the American Heart Associations Life's Simple 7 suggestions for how to eat to improve cardiovascular health. And the American Institute for Cancer Research touts the benefits of cancer-fighting phytochemicals found in fruits and vegetables.

Fruits and vegetables contain many other super nutrients as well. Choosing options in the color of the rainbow is one way to ensure the likelihood of getting the full range of what they have to offer. 

Below you'll find a list of some nutritionally dense superfoods that should be incorporated into a healthy eating plan.

Berries

Berries offer super nutrition because they are packed with fiber, vitamins, minerals, and antioxidants. They are also low on the glycemic index which means they take longer to raise your blood pressure than some other foods.

Incorporating berries into your daily food intake is pretty easy since they are so versatile. They can be eaten alone or added to many breakfast food options. They are also great in salads, superfood shakes, and desserts.

Dark Leafy Greens

Dark leafy greens like kale, spinach, turnip and collard greens really pack in the nutrition in comparison to their calories. For instance, a serving of kale is only 36 calories but provides 1180% of the daily recommended amount of Vitamin K, 98% of Vitamin A, and 71% of Vitamin C. Dark leafy greens are also a good source for fiber, folate, zinc, magnesium, iron, and carotenoids (an anti-inflammatory compound).

For people who don't enjoy them alone or as a salad, they can be added to soups or stir-fries. Or put them in a green superfood powder smoothie along with an apple, banana or other fruit.

Salmon

Salmon is rich in Omega-3 fatty acids, selenium, Vitamin Bs and Vitamin D, all of which are known for their anti-inflammatory effects. A single serving of protein provides almost a full day's dose of high-quality protein making it a protein superfood. Protein assists your body in the healing process and helps you maintain your muscle mass as you age.

Spices

Ginger, turmeric, cloves, and cinnamon are all spices that are loaded with antioxidants to help fight free radicals in your body. Lowering the number of oxidants in your body can help keep you healthier by strengthening your immune system and slowing the aging process.

Other Great Superfoods

The list of foods to add to your superfoods list is long. To sum up some of the more notable options, here's a quick rundown:

- Nuts and seeds (plant protein, healthy fats and fiber)

- Beans, peas, and lentils (high in Vitamin B, protein, fiber, and minerals)

- Eggs (high in choline, selenium, biotin, Vitamin B and B12)

- Green Tea (antioxidants)

- Avocado (high fiber, healthy fats that reduce inflammation) 

- Sweet potato (Vitamins A, B and B6 and manganese) 


Start Getting More Super Nutrients Today

No matter where you are in your journey towards better health, you can start incorporating more super nutrients into your day starting with your next meal.

Want more great tips on how to get and stay healthy? Check out our site for more great articles.

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