Superfoods To Incorporate Into Your Diet
Superfood—a term people like myself use to define foods with an abundant amount of nutrients and benefits. According to the American Heart Association, there aren’t set criteria for determining what is and isn’t a superfood. However, certain foods, such as berries, leafy greens, fish, and nuts, are now considered a superfood.
Here are several of my favorite superfoods to incorporate into my diet + more:
EGGS: According to the USDA, every egg has six grams of protein and 72 calories. Eggs also have all nine essential amino acids and are rich in vitamins A, B12, B2, and B5, making them one of the most nutritious foods on the planet. Additionally, they are also known as a breakfast staple and made in various styles, like omelets, casseroles, hard-boiled, scrambled, and the list continues.
STEEL-CUT OATS: Steel-cut oats are less processed and contain more fiber than traditional oats, which makes them digest slower and keeps us full all morning long. And, some may not know, but unlike wheat, barley, and rye, steel-cut oats do not contain the same type of harmful gluten for those with celiac disease or gluten sensitivity, according to Healthy Eating.
SALMON: A fish packed with healthy fats, protein, B vitamins, potassium, and selenium, are a few benefits to name which gives it the superfood credibility it needs. To read more about the benefits, check out this article by HealthLine on 11 Impressive Health Benefits of Salmon.
AVOCADOS: A huge fan favorite for any taco night, or occasion for that matter. Avocados are known to have more potassium than bananas, keeps us satisfied, and helps absorb other nutrients. Plus, who doesn't love guac or avo toast--no one.
DARK LEAFY GREENS: Dark leafy greens contain an excellent source of nutrients, which includes folate, zinc, calcium, iron, magnesium, vitamin C, and fiber. Here are some greens to incorporate into our daily consumption: kale, spinach, cabbage, arugula, swiss chard + more.
NUTS & SEEDS: One of the best and most convenient snacks to have on hand at all times--nuts and seeds. According to Harvard Health Publishing, nuts are a good source of plant protein and contain monounsaturated fats, which may be a factor in reducing the risk of heart disease.
Here are some of the most commonly consumed nuts: almonds, brazil nuts, cashews, hazelnuts, macadamia nuts, pecans, pine nuts, pistachios, walnuts.
BERRIES: Rich in antioxidants, vitamins, minerals, and fiber. The compounds (phenolic acids, flavonoids, such as anthocyanin and flavonol, and tannins) found in berries, either individually or combined, are responsible for various health benefits such as the prevention of inflammation disorders, cardiovascular diseases, and protective forces to lower the risk of various cancers (1).
OLIVE OIL: Olive oil is a good source of vitamin E, polyphenols, and monounsaturated fatty acids, which all help reduce the risk of heart disease (Harvard Health Publishing).
TURMERIC: Turmeric, also known as curcumin, has antioxidants and anti-inflammatory effects, which may be effective in treating and preventing chronic diseases such as cancer, heart disease, and diabetes (SOURCE). However, because curcumin isn't absorbed easily, pairing it with fats or other spices such as black pepper can help.
FERMENTED FOODS: According to Loving Foods Fermented, fermentation unlocks key nutrients in the food, creates enzymes aiding digestion, and supplements probiotics our microbiome is calling for.
CITRUS+ FRUITS: Known for their high amounts of vitamin-C; citrus fruits can help with the absorption of iron, collagen produced in the body to help heal wounds, regulating blood sugar levels, antioxidant properties to help fight cancer, and more. Other fruits like papaya also contain antioxidants that can reduce inflammation, fight disease, and help keep you looking young. For more, check out this HealthLine article.