Superfoods
Superfoods, superfoods, superfoods! Regardless of their media popularity, superfoods have been shown to have an overall positive influence on your health. This is one trend you can cling to! However, a lot of research has been done on superfoods, and most of the time you never hear exactly what is good about them. This blog is here to help you gain valuable information on the best, tried and true superfoods that the scientists are raving about.
First, the list of the most helpful superfoods are going to be listed below. It is easy to discount any other fruit or vegetable that are not on this list, but I don’t want you to do this! Remember, again, that whole-food living is the best diet you can have… all fruits and vegetables lend valuable nutrients to your body, this list is just the ones that are especially “super”!
Pomegranate
Berries
Blueberries
Raspberries
Strawberries
Goji Berries
Chickpeas
Grapes
Acia Berry
Hippophaes
walnuts
Almonds
Red Beans
Cocoa
Sweet Potatoes
Broccoli
Spinach
Spirulina
Kefir
Donkey Milk
Tea
Honey
I want to discuss 3 of these superfoods in depth: pomegranates, blueberries, and kefir.
First, Pomegranate! The important properties of pomegranates are due to its “high content of bioactive substances, including phenolic compounds, polyphenols, and vitamins.” Many of these phytochemical have been shown to have significant antioxidant and anti-inflammatory properties which promote human health (The Nutrition and Food Journal). Additionally, the most important pomegranate polyphenol is “punicalagin which is responsible for over 50% of the strong antioxidant activity of the juice” (The Nutrition and Food Journal). Studies have shown that consumption of pomegranate juice can lead to improved “arterial blood pressure, reduced triglyceride levels, and increased HDL cholesterol” (The Nutrition and Food Journal). Your HDL Cholesterol is really important because it’s basically your bodies “cleaner.” The higher your HDL’s the higher your “cleaners” are and the healthier YOU are! Your HDL’s rise with your exercise and healthy eating, which pomegranates aid in. Pomegranate reduces the risk of cardiovascular disease, the risk of diabetes, and has amble antioxidants for good health. They are truly super!
Second, blueberries! The dark color in blueberries is due to the high concentration of phytochemicals with strong antioxidant action. Blueberries help in cerebral function and "studies have been associated with a link in the reduction in the risk of Alzheimer's disease and other neurodegenerative diseases by reducing symptoms such as loss of balance and coordination and prevention of memory loss” (The Nutrition and Food Journal). Additionally, “studies have shown that a quantity of 150g (or 3/4 cup) of blueberries per week may contribute to reduction in blood pressure levels, and a number of other studies have shown a potential effect on the prevention of various types of cancer, such as colon cancer” (The Nutrition and Food Journal). Blueberries also have a low glycemic index which can regulate blood sugar levels especially in people suffering from type II diabetes (The Nutrition and Food Journal). The presence of fiber in the blueberries also contribute to good gut health. Overall, blueberries taste amazing, are SO good for your body, and even a small amount can lend great health benefits in the long run!
Third, Kefir! To be honest, I had to do a lot of research on Kefir because I didn’t know much about it in the beginning. After research, this is what I found: Kefir is produced by a lactic and alcoholic fermentation from microorganisms. It is a sour drink that can sometimes taste very strong. Kefir is known to be a very healthy dairy product because of the way it fights against microorganisms which “enter the digestive tract with food and water, due to the presence of acetic acid producing bacteria and contained yeasts” (The Nutrition and Food Journal). Kefir has a high concentration of amino acids, peptides, and vitamin B-complex. Kefir contains microorganisms that help aid digestion, beneficial bacteria, yeasts, vitamins, and minerals. It also boosts the immune system and has high amounts of calcium, phosphorus, and magnesium! Tip: the high presence of yeast and bacteria consume most of the lactose of milk so it is a great alternative for people with lactose intolerances. Overall, Kefir is a great additive to your diet if you enjoy the sour taste it brings!
In conclusion, “superfoods” really do have certain “super” qualities that have earned them the title they hold. It is great to add these superfoods to your diet, but also remember to enjoy other fruits, vegetables, carbs, fats, and proteins that yield other healthful benefits to your body. Having a well rounded diet, moderation, and balance will keep your mind, body, and soul feeling healthy and full! Now go out there and live intentional, whole lives, worthy of your calling!
This summary was sourced from my nutrition degree and these scholarly articles: https://www.foodandnutritionjournal.org/volume6number3/superfoodsrecent-data-on-their-rolein-the-prevention-of-diseases/
**Disclaimer: The content herein is not intended to cure, prevent, diagnose or treat any disease. Please consult your health care provider regarding any health related decisions. This website shall not be liable for adverse reactions or any other outcome resulting from the education provided. Any action you take is strictly at your own risk. Please read more about our Nutrition Disclaimer here.
