Identifying so called "Superfoods" and 9 Tips for including them in your dietary lifestyle

Identifying so called "Superfoods"

                                                          

What is it about certain foods that cause us to think of them as "Superfoods?"  Generally, such foods meet the criteria or have the characteristics of foods that are included in an overall healthy diet. 

These so called "Superfoods" are nutrient dense and are rich in vitamins, minerals, antioxidants and other compounds or components such as phytochemicals.  As such, it is easy to think of them as 'Superfoods" as they are associated with beneficial health effects.  However, it is important to remember that we should not rely on any one food or group of foods with the expectation that they are miracle cures.  By doing this we are likely to eliminate and exclude other foods that would contribute variety and balance to our diets.

There are several groups of so called "Superfoods."  These include green leafy vegetables such as broccoli, spinach and kale; a variety of berries such as strawberries, blue berries, and acai; whole grains such as oats, quinoa and brown rice; legumes including chickpeas and lentils; nuts and seeds such as flaxseed, almonds, chia seeds and walnuts; fatty fish such as salmon; green teas; tumeric and greek yogurt.  

                                               

Associated Beneficial Health Effects:

  Green teas are rich in antioxidants and have been known to support heart health and to boost metabolism whereas, tumeric contains the anti-inflammatory and antioxidant compound known as curcumin.  The berries identified are also known to have antioxidant properties and anti-inflammatory properties that are protective against chronic disease development and green leafy vegetables are loaded with vitamins, minerals and fiber. Fatty fish are rich sources of omega-3 fatty acids known for their role in brain functioning as well as heart health whereas nuts and seeds, also rich sources of healthy fats, also provide other essential nutrients.  Lentils are excellent sources of plant protein, essential minerals and also a good source of fiber.  Greek yogurt provides probiotics and is excellent for digestive health and also is a great source of calcium and protein. 

                                          

Tips for Including so called "Superfoods'' into an overall Healthy Lifestyle:

•  Green leafy vegetables, other colorful vegetables such as bell peppers as well as nuts and seeds can be used in salads.
• Instead of empty calorie snacks, nuts such as walnuts and almonds, and seeds such as sunflower seeds make healthy, nutritious snacks that can be consumed between meals.

                                       

• To increase protein and fiber in the diet, legumes such as chickpeas, lentils and red beans can be added to salads and soups.
• Greek yogurt can be utilized as a breakfast item or can be used as a snack which can be topped with berries and/or nuts.
• Utilize whole grains such as quinoa and brown rice in place of refined grains.
• Utilize tumeric, garlic and onions in cooking and in your recipes.
• Fatty fish can be included in your meal plan once or twice weekly.
• Green tea can be incorporated frequently as either a hot or cold beverage. 

                                   

•  Berries, green leafy vegetables and seeds such as chia seeds can be added to smoothies to give a nutritional boost.

       

Lorna C. Hylledig Ed.D., MSPH., R.D., L.D