Superfood Benefits
If you want to improve your health, take advantage of superfood benefits and nutrient-dense foods you need.
When I talk to clients and patients about their diet, they always talk about foods they do not eat to achieve a healthier body. Maybe it’s time to think differently and look for superfood benefits instead. Dr. Michelle Hauser is a certified nutrition educator, and a chef like me in Harvard Women’s Health Watch creates a list of nutrient-dense foods with disease-fighting compounds. He believes that superfood benefits consist of fiber-rich foods, vitamins, minerals, healthy fat, and protein.
What is Superfood?
Some people think that “superfood” is a fad, but according to my research, it comes from science-based facts. These foods have been part of a healthy diet over the years and may decrease risks of having diseases, especially those related to the accumulation of free radicals. Also, some well-known diets like DASH (Dietary Approaches to Stop Hypertension) and the Mediterranean diet, which is plant-based, were proven beneficial to overall health. These diets are linked to the decrease of risk of chronic diseases.
Superfood is emphasized health and nutrition because it contains special nutrients that can promote healthier eating patterns. The following is a list of nutrient-rich foods that can power-packed your everyday meals.
List of nutrient-rich foods:
Berries
These fruits are very high in fiber and naturally sweet. They are colorful that made them very nutritious. Hence, the thing that made berries apart from other fruits is their disease-fighting nutrients.
Diet: There are many ways to enjoy berries in your diet, like adding them to a bowl of oatmeal or salad. Also, you can create delicious ad refreshing smoothies or eat them plain as your snack.
Fishes
People who do not eat meat can replace it with fish as it is a good source of protein. Aside from that, it is loaded with omega-3 fatty acids. This nutrient can help you stay away from health issues.
Diet: Fishes are available fresh, canned, or frozen. If you want to try superfood benefits, you may look for a certain type of fish like mackerel, salmon, trout, sardines, herring, and tuna. These fishes are the best source of healthy fats.
Green Leafy Vegetables
All kinds of green are healthy, but the best choices are the darker ones. Darker greens have more minerals, vitamins, and phytochemicals (plant compounds). Also, leafy vegetables are high in fiber that is very important in digestive health.
Diet: There are different types, such as collard greens, spinach, kale, broccoli, and many more. The best way to acquire the benefits is to eat it fresh in a salad bowl. However, sautéed vegetables in olive oil are healthier options but do not overcook.
Nuts
Vegans love nuts because they are a great source of proteins, like pecans, walnuts, almonds, hazelnuts, and more. Also, they are very rich in healthy fats that mar lessens the risk of having heart problems.
Diet: Although nuts are healthy, it is also high in calories, so it is important to limit your intake. They are a good addition to yogurt, oatmeal, desserts. You may add it as an ingredient to cooked meals like veggies and meats.
Olives
One of the by-products of olives is olive oil, a popular ingredient in fried dishes, salad, and pasta. It is considered a nutritious oil because it has vitamin E and polyphenols that may help decrease the risk of having heart problems.
Diet: If you are to cook pasta or other dishes, it is good to substitute butter with olive oil. You may use it to sauté vegetables, ingredients to salad dressing, and more.
Superfood benefits are here to stay because these are part of our everyday healthy diet. A well-balanced diet must include both macro and micronutrients. If you want more interesting healthy tips, then click here.