Many health experts consider any whole food that is low in calories and has a high nutrient density or above-average nutritional benefits as a superfood.
These nutritional benefits vary greatly depending upon the particular superfood, but according to the American Cancer Society (ACS), many of these antioxidant-rich foods may help reduce your risk for fatal diseases like cancer. In fact, according to the 2011 ACS Guidelines for Nutrition and Physical Activity for Cancer Prevention, a third of the annual cancer deaths in the United States are caused by poor diet and lack of adequate physical activity.
If you're looking to improve your health, it's best to stay away from highly processed foods devoid of important macro and micronutrients. When you're at the grocery store, shop the outside aisles to avoid the pre-packaged foods high in glycemic load, calories, unhealthy fats and preservatives.
One sign of high nutritional content when it comes to produce is color. Choose brightly-colored fruits and vegetables and you can't go wrong.
Blueberries are loaded with disease-fighting antioxidants, known to help alleviate the damage done by inflammation. Other benefits come in the form of ellagitannin and anthocyanin, both of which are believed to be effective against certain types of cancers, including breast and esophageal cancers.
Red bell peppers contain 11 times more beta-carotene than green bell peppers and also give you 240 percent of your recommended daily value of vitamin C.
Watermelon, refreshing as well as appealing, delivers significant amounts of lycopene, a carotenoid present in many superfoods. A recent study led by food scientists at Florida State University even suggests that watermelon can be an effective weapon against pre-hypertension, a precursor to cardiovascular disease.
Red grapes contain phyto-nutrients offering broad antioxidant protection and a variety of antioxidants, including anti-inflammatory benefits as well as resveratrol, which is linked to many heart health benefits. Red grapes also contain many vitamins and minerals, including vitamins C, A, K, carotenes, and B-complex vitamins.
Fish is full of protein and low in saturated fat. But one of the biggest health benefits is its omega-3 fatty acids, which supports cardiovascular, cognitive, and vision-health. Fish also improves insulin sensitivity, helping build muscle and decrease belly fat. The American Heart Association recommends eating two servings of fish (particularly fatty fish such as salmon, mackerel, herring, lake trout, sardines, and albacore tuna) each week.
Apples are full of antioxidants and antioxidant compounds such as flavonoids. Apples aid your digestion and have also been connected to neurological health. They’re also low-glycemic, helping you control your hunger. However, when eating that crisp sweet fruit, be sure to leave the skin on. The skin contains more fiber, quercetin and antioxidants than the rest of the apple. So when you reach for your “Apple a Day,” you can feel good about it!
Eggs are beneficial for eye health, due to their carotenoid content (specifically lutein and zeaxanthin). They are a good source of protein and all nine essential amino acids. They contain choline, a nutrient that helps regulate the brain, nervous, and cardiovascular systems. Eggs are one of the only foods that provide natural vitamin D. Eggs promote healthy hair and nails because of their high sulphur content and wide array of vitamins and minerals. They contain iron, B vitamins, and minerals like folate, which is recommended for pregnant women. A study published in the
Journal of the American College of Nutrition found that eggs tended to satisfy obese and overweight subjects more than a bagel breakfast with an equal calorie count. An egg is not only low-glycemic, but it's also a super way to control your hunger.
Nuts contain plenty of protein, fiber, and healthy monounsaturated fats, which are needed for heart health. Nuts also contain an array of vitamins, nutrients, and antioxidants. Walnuts contain high levels of omega-3 fatty acids, and almonds are a good source of protein, antioxidants, magnesium, potassium, calcium, iron, and vitamin E. Not only do nuts control hunger, but the health benefits of each individual nut are endless. Nuts make a super snack!
Yogurt is a digestive-friendly food and a great way to include probiotics, or “healthy bacteria,” in your diet to fight off bad bacteria in your digestive track. It’s also a good source of protein and other nutrients, including calcium and vitamins B-2, B-12, potassium, and magnesium. Choose protein-rich, low-sugar yogurts enriched with vitamin D for healthy bone benefits. Also, be sure the label says “live and active cultures.”
Avocados have more of the carotenoid lutein than any other commonly consumed fruit. They are also beneficial for eye health, and are considered the best source of vitamin E. They are high in beta-sitosterol — a compound that has been shown to lower cholesterol levels. This satisfying fruit also contains the heart-healthy B vitamin, folate. Last but not least, avocados contain monosaturated fats, which help in controlling hunger.
