You’ve surely heard by now how great superfoods such as avocados, nuts or berries are for your health. But do you know what the actual benefits are? Besides providing outstanding nutrition — which is important for overall health — superfoods offer some specific benefits that might surprise you. Read on to learn more about these unique eats, and which ones are best to add to your diet.
What are superfoods?
What comes to mind when you think of a superfood? A food that’s powerful and especially good for you, right? Well, yes, in a way. Superfoods are, indeed, powerful because they’re denser in nutrients than other types of foods. They’re also often a source of health-protective antioxidants.
There is no regulated or scientifically-backed definition for superfoods. Technically, a superfood is any type of food that offers notably high levels of essential nutrients. They’re best consumed in their whole, unprocessed forms; however, you can also add them to your diet in powders or as convenient superfood supplements.
What are the benefits of superfoods?
We often eat things because we know they’re good for us, but we might not know why exactly they’re so good. Superfoods don’t always offer the same benefits. Let’s take a closer look at some specific benefits and which superfoods provide them.
1. Boost the immune system
No one wants to get sick. Yet, it’s nearly impossible not to get sick when our bodies are constantly exposed to bacteria, viruses and germs trying to invade and attack our bodies. Despite round-the-clock risk risk, the body defends itself through the means of a healthy immune system. One way to keep your immune system strong is to regularly consume foods that boost the immune system.
Citrus fruits, broccoli, almonds and sunflower seeds, for example, are rich in vitamins A, C and E which are essential in strengthening our immune system and maintaining it.
Superfoods that boost the immune system
- Citrus fruits (lemons, oranges, clementines, limes)
- Ginger
- Tea (green and black)
- Nuts (almonds, cashews, walnuts)
- Sweet Potatoes
- Fatty Fish (salmon, herring, tuna)
- Yogurt
- Poultry (chicken, turkey)
- Seeds (sunflower, chia, pumpkin)
- Beans (red, black pinto, navy)
2. Keep blood sugar levels in check
Besides managing diabetes with medications, a dietary plan is essential for everyone’s blood sugar health. Eating foods with a low glycemic index can help you keep a stable blood sugar level. Low GI level foods are a better food option for people with diabetes. Many superfoods are rich in nutrients and low on the GI index, too. Greek yogurt, for example, has a low GI and delivers probiotics, calcium and protein. Studies have shown that consuming it, there is a 14% lower risk of type 2 diabetes.
Superfoods that keep blood sugar levels in check
- Tomatoes
- Seeds (pumpkin and flax)
- Turmeric
- Guava
- Whole grains (oats and barley)
- Mixed nuts
- Fenugreek
- Beans (lima, kidney and black)
- Fish (tuna, salmon, mackerel)
- Lentils
- Cacao
- Greek yogurt
3. Assist with weight loss
It’s commonly believed that to lose weight, you should eat as little as possible to cut down as many calories as you can. This isn’t, of course, the best approach. Instead, you should be packing your diet with whole, healthy foods that fill you up and boost your energy. That’s where superfoods come in. Superfoods such as spinach, watermelon, tomatoes, bell peppers, sweet potatoes and salmon are rich in nutrients including protein, potassium, vitamin C and omega-3s which can help reduce appetite and hunger levels and build muscle mass.
Superfoods that assist with weight loss
- Tomatoes
- Spinach
- Watermelon
- Seeds (chia, flax)
- Apples
- Sweet potatoes
- Chickpeas
- Dark chocolate
- Oats
- Eggs
4. Lower bad (LDL) cholesterol
When it comes to getting rid of bad cholesterol, diet is everything. An unhealthy diet can significantly raise the levels of LDL (low-density lipoprotein) cholesterol, making you vulnerable to several potentially severe cardiovascular diseases. Conversely, a healthy diet can lower levels of LDL cholesterol in your body while also boosting HDL (high-density lipoprotein) cholesterol levels. Superfoods are a rich source of monounsaturated fats and fiber, two nutrients that can lower bad LDL cholesterol.
Superfoods that help lower bad cholesterol
- Apples
- Spinach
- Avocados
- Beans
- Cashews
- Goji berries
- Celery
- Fish
5. Lower blood pressure
Hypertension is a serious medical condition that significantly increases the risks of heart, brain, kidney and other diseases. According to the World Health Organization, approximately 1.13 billion people worldwide suffer from hypertension. However, you can keep this disease in check or prevent it through a flexible and balanced diet. Eating foods rich in potassium, magnesium and fiber can help you reduce and prevent the risk of the onset of high blood pressure.
Superfoods that help lower blood pressure
- Berries
- Bananas
- Beets
- Dark chocolate
- Kiwis
- Oats
- Watermelon
- Garlic
- Fermented foods (natural yoghurt, kimchi, kombucha, apple cider vinegar)
- Cinnamon
- Pistachios
- Pomegranate
What are the best superfoods for health?
Though there really isn’t a perfect superfood, several are well-known for providing a bigger ‘bang for your buck.’ Here are some of the healthiest superfoods you can eat.
1. Berries
Berries are the king of antioxidants, vitamins, minerals and fiber. No matter how you enjoy them, whether as part of the breakfast, dessert or as a smoothie, they offer versatile benefits.
- Reduce DNA damage
- Can help fight urinary tract infections
- Reduce muscle damage after strenuous exercise
- Help maintain brain function and improve memory
- Help prevent heart disease
- Can lower blood pressure
2. Avocado
Avocado is a fruit rich in nutrients such as heart-healthy monounsaturated fatty acids, vitamins, fiber and minerals. Eating avocado can be helpful for many health issues.
- May lower cholesterol and triglyceride levels
- Loaded with powerful antioxidants that can protect your eyes
- May help prevent prostate cancer
- Avocado extract may help relieve symptoms of arthritis
- May help with weight loss
3. Beans
Beans are legumes rich in amino acids, which are the protein building blocks that the body uses to heal and create new tissues, like blood, bone, muscle, hair and skin. Beans offer the following notable benefits:
- Stabilize blood glucose levels and prevent diabetes
- Enhance gut health
- Rich in antioxidants
- Reduce the risk of cancer
4. Nuts and seeds
Nuts and seeds are high in fat, low in carbs and very rich in nutrients like magnesium, vitamin E, selenium, vitamin B1 and many others. Some of their known benefits include:
- Lower levels of cholesterol and triglycerides
- Reduce inflammation
- Reduce the risk of heart attack and stroke
- Reduce symptoms of Eczema
- Improve symptoms of prostate and urinary disorders
5. Tomatoes
Tomatoes are a great source of the antioxidant lycopene, potassium, folate, vitamin K and vitamin C. Add more tomatoes to your diet to experience benefits such as: