You’ve probably heard the hype about whatever the latest food celebrities or “experts” are touting. There is always a new one from kale to quinoa, chia seeds to goji berries or acai. Do superfoods live up to their hype or is all the talk just a lot of hooey? Here’s what you need to know.
Variety is the spice of life
You’ve probably heard the advice – eat the rainbow. In plain speak that just means it is a good idea to choose from a wide variety of fruits and vegetables for the best nutritional outcomes. Eating the rainbow reminds you to choose bright colors such as peppers, berries and eggplant as well as leafy greens. The more variety you add to your diet the more likely you are to take in a range of the minerals and nutrients you need for best health.
There is absolutely nothing wrong with so called superfoods. Here are some of the more popular ones:
Kale, which according to WebMD has:
•Nearly 3 grams of protein
•2.5 grams of fiber (which helps manage blood sugar and makes you feel full)
• Vitamins A, C, and K
•Folate, a B vitamin that’s key for brain development
•Alpha-linolenic acid, an omega-3 fatty acid. (While kale has far less omega-3 than fish, it is another way to get some of this healthy fat into your diet.
• Lutein and zeaxanthin, nutrients that give kale its deep, dark green coloring and protect against macular degeneration and cataracts Minerals including phosphorus, potassium, calcium, and zinc
Acai berries, which are said to have more antioxidants than cranberries, raspberries, blackberries, strawberries, or blueberries.
Quinoa – sometimes called a super grain is gluten free and a complete protein containing all nine essential amino acids. Quinoa is also a good source of iron, fiber, lysine, manganese and magnesium.
Avocado – helps to protect your eyes with the carotenoids and is a good source of omega-3 fatty acids. This super food is also thought to reduce the risk of cancer and depression, boost heart health and offer protection from osteoporosis and chronic disease.
As you can see, superfoods do offer many super benefits. Still, that does not mean you should eat them exclusively or worry if you can’t afford them that your diet won’t be nutritionally sound. As long as you consume a variety – eat the rainbow, and strive for regular servings of fruits and vegetables daily you will get the vitamins and minerals you need to be your super best. No superfood diet is required.