If you want to eat healthy, you might as well do it all the way with superfoods, never sacrificing taste of course.
Several nutritious foods have enjoyed the spotlight lately. How many of these ingredients sound familiar? Matcha, kava, kudzu, seaweed, quinoa, kombucha, chia seeds, goji berries, cacao, kimchi, açaí, miso, and turmeric are all on an extended heyday. Food trends come and go even in the health-food world, but unless you have an allergy or overdo it, you can’t go wrong. Here’s how to tell if you’ve got a superfood on your hands:
- A superfood is a whole (real, unprocessed, in its original form) food with high nutrient density — providing more bang for your buck. Usually plant-based, superfoods are rich in antioxidants, vitamins, and minerals.
- There are no standard criteria or approved list of superfoods, according to the American Heart Association. For that reason among others, many nutritionists avoid using the term to prevent unrealistic expectations of protection from chronic diseases. Bottom line: These are foods that are especially healthy for you, and there are dozens of them.
- The best health foods possess three of these four components, according to the Mayo Clinic:
- Good or excellent source of fiber, vitamins, minerals, and other nutrients.
- High in phytonutrients and antioxidant compounds, such as vitamins A and E and beta carotene.
- May help reduce risk of heart disease and other health conditions.
- Readily available.
Some of our favorite superfoods are packed with benefits:
- Almonds: Protein, fiber, magnesium, and vitamin E.
- Apples (with skin): Antioxidants quercetin and catechin, polyphenols, and fiber.
- Blueberries (and other berries): Antioxidant anthocyanin, and phytochemicals called flavonoids.
- Broccoli: Vitamins A, C, and K, and folic acid.
- Beans (especially black beans): Fiber, protein, antioxidants, and iron.
- Collard Greens: Calcium, vitamins C, K, and A, folate, and fiber.
- Green Tea: Polyphenols, a potent antioxidant, alkaloids, and L-theanine.
- Kale: Vitamins A and C, potassium, and phytochemicals.
- Oats: Fiber, magnesium, potassium, and phytonutrients.
- Pumpkin: Fiber and vitamin A.
- Salmon: Omega-3 fatty acids, selenium, and several B vitamins.
- Spinach: Vitamins A and K, iron, and folate.
- Sweet Potatoes: Potassium, fiber, vitamin C and B6, manganese, and copper.
- Tomatoes: Antioxidant lycopene, fiber, vitamin C, and potassium.
- Walnuts: Alpha-linolenic acid, an omega-3 fatty acid.
- Wheat Germ: Vitamin E and folate.
- Yogurt: Calcium, vitamin D, and protein.
Also: Açaí, avocado, cabbage, dark chocolate, eggs, flaxseed, garlic, mushrooms, pomegranate, red wine, watercress.
This slaw not only has the superfood broccoli, it has purple and green cabbage, Greek yogurt, cranberries, and walnuts. The result is creamy, crunchy, tangy, and nutty. Get our Broccoli Slaw recipe.