What makes a “superfood†so super? It’s not just the latest celebrity-endorsed or influencer-backed food fad. The term refers to foods that are nutrient dense and have very few calories. These foods are packed with healthy compounds such as antioxidants, vitamins, minerals, fiber and protein. Studies have shown that the nutrients in superfoods can help boost energy, lower cholesterol, maintain a healthy weight and strengthen the immune system.
Despite the torrent of social media posts touting the latest #superfood, #superfruit and #supergrain, superfoods are not magical by themselves. They should be part of a healthy, varied diet.
Here are four super-tasty foods to help jump-start your journey to healthier eating.
Turmeric
When it comes to superfoods, even a dash can do you good. The spice aisle can offer health benefits in small sprinkles on top of meals, smoothies, snacks or even a tall glass of water.
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Turmeric, a plant in the ginger family, is the main ingredient for many curry powders. While it’s been a staple in traditional Indian ayurvedic therapies and Chinese medicine for over 1,000 years, it’s only recently that Western medicine has taken notice. Recent studies suggest that turmeric is a potent antioxidant with powerful anti-inflammatory properties.
Use this powdered golden superfood to spice up breakfast by shaking it over scrambled eggs, oatmeal or Greek yogurt. “Golden milk,†or turmeric lattes, complete with a combination of plant-based milk, black pepper, cinnamon and ginger, can help boost the immune system.
Nuts
Nuts, as well as their delicious creamy and crunchy spreadable counterparts, are an easy way to add more protein, fiber and other key nutrients to a healthy eating plan. Almonds, for example, also contain vitamin E, magnesium, phosphorus and potassium. These nutrients produce energy and fuel cell growth and immune function.
Eat almonds on their own or atop salads for a good source of healthy fats, which can help lower your bad cholesterol and raise your good cholesterol.Â
Leafy greens
Spinach, kale and collard greens deserve a place in your smoothie and a spot at the dinner table. These dark, leafy greens not only provide excellent sources of protein, but they also contain flavonoids, which can prevent inflammation and damage from free radicals.
Going dark green at mealtime is a nutrient-rich choice. Whether as salad starters or recipe additions, leafy greens contain vitamins A, C, E and K and supply a significant amount of folate, a B vitamin that promotes heart health.
Blueberries
Blueberries burst with health benefits — and pack a tasty nutrient punch. In addition to vitamin C and fiber, blueberries contain 25 different types of anthocyanins, the compound in these berries that gives them their deep blue hue. Studies have shown that eating foods high in these anthocyanins promotes heart health and can reduce risks for cancer, heart disease and other conditions.
The dark and delicious berries are great to eat on the go, as there’s no prep required. They’re perfect toppers to sweeten yogurt and granola and serve as an unexpected ingredient for savory summer suppers.
When it’s time to meal prep, consider these superfoods as the main ingredient. You’ll expand your palate — and plate ratio — potential.
