13 Best Superfoods To Keep You Healthy

Key points

 

• Including superfoods in your diet will help you stay healthy and lower the risk of many chronic diseases. Superfoods are products that are exceptionally rich in vitamins, minerals, antioxidants, fibre, protein, and healthy fats.
• The best superfoods packed with healthy fats include seafood, avocado, and nuts. All of them contain many other nutrients while also being rich in Omega-3 fatty acids. These healthy fats can relieve inflammation and lower blood sugar and blood pressure levels.
• Cruciferous vegetables, along with dark leafy greens and legumes, are great sources of fibre and many minerals and vitamins.
• Spirulina is one of the best superfoods that combines lots of beneficial nutrients. It’s full of antioxidants, vital minerals, and vitamins. It’s a great source of plant protein, which also contains a lot of healthy fats and antioxidants. All of these benefits make spirulina a low-calorie product that is one of the best superfoods for boosting your nutrient intake.

 

While the term “superfood” is often referred to as a clever marketing strategy and nothing more, it doesn’t change the fact that some foods have unique nutritional profiles and offer more benefits than others. Essentially, when someone says “superfood”, they are talking about a product that contains so many different nutrients in high amounts that it almost seems magical. Superfoods can make it hard for someone to wrap their head around how one single food can be so rich in nutrients and beneficial to human health. 

 

It’s essential to include superfoods in our daily diets because it’s an excellent way to get a nutrient boost and provide our bodies with plenty of antioxidants, minerals, vitamins, fatty acids, and fibre. After all, it’s not a secret that the more diverse your diet is, the better. Sure, regular consumption of superfoods won’t necessarily cure diseases, but it will make your body less prone to them, as well as promote your general well-being. Below we’ve made the list of top 13 superfoods that live up to their name. 

 

 

 

1. Spirulina

Spirulina is the most nutrient-dense superfood of all time, according to countless studies and research. This blue-green algae is loaded with essential nutrients, including vitamins B1, B2, B3, and minerals such as copper, magnesium, potassium, iron, and manganese. It’s also a great source of plant protein loaded with essential amino acids. Plus, spirulina is a low-calorie and low-fat product.

 

This superfood has many health benefits, including antioxidant, anti-inflammatory, and immunomodulatory properties. It’s been proven that consuming spirulina helps to lower oxidative stress and boost the immune system. Spirulina can help to balance blood lipid and blood pressure levels, as well as lower blood sugar levels. Some studies suggest that spirulina can aid in curing allergies and diabetes, preventing fatigue, and even relieving the symptoms of some types of cancer.

 

 

This superfood is available in many forms, from traditional powdered supplements to gummy bears, but the easiest way to consume spirulina and receive all its nutrients is to enjoy a daily serving of a FUL® sparkling spirulina drink. These beverages contain spirulina extract instead of regular spirulina powder. This hides spirulina’s unpleasant taste while still providing you with all the necessary nutrients and allowing you to enjoy a delicious flavoured fizzy drink. 

 

2. Avocado

Over the past years, avocados have become one of the most popular products on the market due to their impressive health benefits.

 

Fun fact: Avocado is actually a fruit, even though most people treat it as a vegetable. 

 

Avocados have a rich nutritional profile, and they are packed with vitamins, minerals, and especially fats. Avocados contain a lot of monounsaturated fats (MUFAs), with oleic acid heading up the list. This nutrient is associated with alleviating inflammation. Consuming avocados will also help you to get extra fibre. 

 

The high magnesium content of avocadoes is important for regulating blood pressure and blood sugar levels. Overall, studies have found that eating avocados may lower the risk of different diseases such as heart disease, diabetes, metabolic syndrome, and certain types of cancer.

3. Dark Leafy Greens

Dark green leafy vegetables such as spinach, kale, lettuce, swiss chard, and turnip greens are absolutely essential to any diet. Not only are they excellent sources of fibre, but they also contain a lot of vital nutrients such as zinc, calcium, folate, iron, magnesium, and vitamin C. 

 

Carotenoids give dark leafy greens potent anti-inflammatory properties, which may protect the body against certain cancers. Studies have also found that consuming these vegetables can reduce the risk of some chronic diseases such as type 2 diabetes and heart disease.

 

 

4. Pomegranate 

Exotic fruits like pomegranate also have their deserved place on the list of superfoods. These have a great nutritional profile as well as many health benefits. According to scientific research, pomegranates can improve heart health and be incredibly effective at protecting the body from cardiovascular disease.

 

 

5. Berries 

Blueberries, cranberries, blackberries, strawberries, raspberries - all of these delicious berries will make an excellent addition to your diet. Berries are full of antioxidants which help to support our immune system and fight free radicals. They are also low in calories and high in fibre, which makes them a great between-meal snack! Berries are easy on the digestive system, and they can even help to prevent different digestive disorders.

 

Blueberries are especially beloved by dieticians due to their high levels of anthocyanin, a powerful antioxidant that can prevent many diseases, including heart disease and degenerative diseases like Alzheimer’s.

 

 

6. Broccoli & Cruciferous Veggies

Broccoli, Brussels sprouts, cauliflower, bok choy, cabbage, and maca offer many health benefits. Studies have found that these vegetables can prevent heart attacks, stroke, and cancer. Because of their high fibre content, these veggies keep you full for a longer time, which is why they are included in many healthy weight-loss diets.

 

Glucosinolates, compounds found in broccoli and other veggies from this group, promote gut health and might prevent many conditions, including ulcerative colitis and Crohn’s disease.

 

 

7. Seafood 

Fish and seafood are great protein sources, and they are much better for your health than many animal products that usually contain a lot of saturated fats. Seafood is rich in healthy fats, including Omega-3 fatty acids, which are very beneficial to our bodies. Studies show that the consumption of these fats can significantly reduce the risk of stroke and heart attack, alleviate inflammation, help infant development, and can even aid with depression.

 

Among all the seafood, salmon is a clear winner due to its high fat and protein content. It also contains a lot of potassium, selenium, and B vitamins.

 

 

8. Garlic and Onions 

While many people are repelled by the smell and taste of allium vegetables, they are rightfully considered to be superfoods. Garlic, chives, onions, leeks, and the like have potent antiviral and antibacterial properties, and they may help to prevent different types of cancer. Consuming these vegetables can also alleviate serious health conditions such as high cholesterol, diabetes, and high blood pressure. 

 

Garlic contains a lot of vitamin C, manganese, selenium, and fibre, so it’s both a nutritious and delicious culinary ingredient. It’s one of the most popular foods to consume to support the immune system.

 

 

9.Ginger

Ginger is one of the most popular winter flavours that’s often added to lattes, cookies, and other foods. But you should try to consume ginger regularly regardless of the time of the year. Ginger root is a powerful antioxidant that has been proven to support the immune system. It’s also effective at alleviating nausea and chronic pain. Studies have found that consuming ginger can lower the risk of chronic diseases such as heart disease, dementia, and some forms of cancer.

 

 

10. Curcumin

This bright yellow Indian spice has been used for its medical properties for thousands of years. Curcumin, also known as turmeric, is a potent antioxidant closely related to ginger. It also has anti-inflammatory effects and may even treat such conditions as cancer, diabetes, and heart disease. Researchers have found that curcumin can alleviate pain and speed up wound healing. 

 

Keep in mind that curcumin is not very easy for our bodies to absorb, which is why it’s recommended to pair it with fatty foods or other spices like black pepper.

 

 

11. Nuts and Seeds 

Nuts are an essential part of every healthy diet, especially when it comes to vegans and vegetarians. All nuts and seeds are excellent sources of healthy fat, protein, and fibre. Despite their high-calorie content, nuts keep you full longer, which may lower the risk of obesity and weight gain. Walnuts are considered to be the best of all nuts because of their antioxidant content, which can contribute to lowering the risk of certain cancers.

 

Seeds are a common addition to different smoothie bowls, which are very popular these days. Flaxseeds, hemp seeds, and chia seeds are all very easy to include in your meals, and they contain a lot of vital minerals and vitamins.

 

 

12. Kefir and Yogurt

Kefir is a fermented high-protein beverage made from milk. It’s known for being rich in calcium, potassium, B vitamins, but most of all - probiotics. It’s very similar to yoghurt but has stronger probiotic properties. This superfood is associated with many health benefits, including lowering cholesterol and blood pressure, aiding in digestion, and fighting inflammation.

 

Interestingly, kefir is typically well-tolerated by people with lactose intolerance, even though it’s made from cow’s milk. It’s all because the lactose in the beverage is fermented by the bacteria. But some types of kefir are also made from plant-based milk.

 

 

13. Legumes

Legumes or pulses are some of the most frequently recommended products for daily consumption. They are considered to be superfoods because of their high nutrient content. Legumes contain a lot of B-group vitamins, protein, minerals, and fibre - all of the compounds that help to prevent or ease a lot of dangerous health conditions. Lentils, peanuts, peas, and alfalfa are all great options to add to your meals.

 

Several scientific studies have found that legumes have a lot of health benefits, including helping to manage type 2 diabetes and lowering blood pressure and cholesterol. Including legumes and beans in your daily diet can also help you maintain a healthy weight because they’ll keep you feeling full for a long time. 

 

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