We hear that word a lot, but what exactly is a superfood? Well, although there is no scientific definition of a superfood, some foods possess certain qualities that make them stand out among the rest. The first criteria for a food to achieve superfood status is that it must contain high levels of nutrients. Another is that the food has been linked to the prevention of certain diseases, including cancer. Superfoods are also typically low in calories and provide many important health benefits that other foods simply do not provide. Let's talk about some foods that rank at the top of the list of the healthiest superfoods.
Dark, Leafy Greens: Essential Superfoods
These nutritional powerhouses play a crucial role in keeping our bodies healthy and therefore, should be included in our diet on a regular basis. They are an excellent source of nutrients such as iron, zinc, fiber, calcium, and magnesium. They also contain many essential vitamins including vitamins A, C, E, K, and folate.
Folate, otherwise known as vitamin B9, is vital for the formation of red blood cells. Folate is also responsible for repairing, stabilizing, and synthesizing DNA. Folate deficiency can lead to many health problems such as cardiovascular disease, digestive disorders, and even birth defects. Folate deficiency has also been linked to the development of certain cancers.
Vitamin K is very important in keeping our bones healthy and can even help prevent osteoporosis. This essential vitamin also helps prevent inflammatory diseases. Some important minerals that are found in dark, leafy greens are iron, calcium, and magnesium. These minerals are vital for healthy muscles, nerves and bones.
Dark, leafy greens are also packed with antioxidants, which are compounds that fight free radicals in our body. Free radicals are unstable atoms that damage the cells in our bodies. This damage can eventually lead to the development of certain diseases and cancers. Specific types of antioxidants that these superfoods contain are called carotenoids. These powerful compounds reduce inflammation in the body and also strengthen the immune system.
Loaded with fiber, these leafy greens help to maintain a healthy gut. Fiber also regulates blood sugar and can even reduce inflammation. Magnesium and other nutrients contained in these superfoods have been shown to improve brain function and protect against age-related cognitive decline. These amazing vegetables also naturally detoxify our bodies. Some examples of dark, leafy greens are spinach, kale, collards, turnip greens, mustard greens, chard, arugula, romaine and watercress.
Blueberries
[caption id="attachment_46725" align="aligncenter" width="800"]Photo by Joanna Kosinska on Unsplash[/caption]
There are a lot of healthy berries, but none of them stand out quite like the blueberry. Containing an incredible amount of antioxidants, blueberries help fight free radicals in the body. Like other superfoods, these berries are low in calories but packed with nutrients. They contain high levels of vitamin K, vitamin C, manganese, and fiber.
There are special types of antioxidants found in blueberries called flavonoids. These powerful compounds help our bodies get rid of toxins and also provide many other health benefits. The most dominant group of flavonoids found in blueberries are called anthocyanins. These antioxidants provide great benefits to our brains. They have been shown to enhance memory and to even prevent age-related declines in brain function.
Additionally, studies have suggested that anthocyanins may actually block the changes in DNA that cause cancer. They may also be able to stop the growth of currently existing cancer cells, or even destroy them altogether. Studies show that they may possibly be able to prevent tumors from becoming malignant in the first place.
These amazing berries are also great for our heart and can even lower our blood pressure. To further understand how blueberries benefit our heart, we need to discuss a process called oxidative stress. This process occurs when the number of free radicals in the body outweighs the number of antioxidants available to combat them. When oxidative stress occurs in our LDLs, or "bad" cholesterol, it can lead to heart disease. The abundance of antioxidants in blueberries reduces the levels of oxidized LDLs, which can protect our hearts from disease.
Salmon
Salmon is one of the healthiest foods on the planet. Boasting an impressive amount of omega-3 fatty acids, salmon provides many health benefits. Omega-3s are essential, healthy fats that our bodies need to survive. These amazing chemical compounds help all the cells in our body function properly. Let's examine their health benefits more closely.
Research shows that Omega-3s may reduce the risk of developing cardiovascular disease by reducing the amount of cholesterol and triglycerides in the blood. This slows down the build- up of plaque in the arteries which can reduce the risk of a heart attack. Omega-3s also possess an amazing ability to naturally lower our blood pressure. They have even been shown to reduce the risk of developing an irregular heartbeat, also known as an arrhythmia.
Surprisingly, the list of health benefits of omega-3 fatty acids doesn't stop there. These amazing compounds have great benefits for the brain as well. In fact, consuming them regularly has been linked to a decreased risk in age-related mental decline, and also to a reduced risk of Alzheimer's disease. These impressive fatty acids also reduce inflammation in the body. Therefore, eating foods that contain them on a regular basis can help patients with rheumatoid arthritis and other conditions that cause joint pain.
Another reason that salmon ranks high on our list of superfoods is that it contains many important nutrients such as vitamin B6, vitamin B12, phosphorus, potassium and selenium. It also is an excellent source of vitamin D and calcium, both of which are essential for bone health. Not only that, but our bodies need vitamin D in order to absorb calcium. So the fact that salmon contains high levels of both these nutrients, is very beneficial. This incredibly healthy fish is also very high in protein and low in fat.
Final Thoughts
Making the choice to eat the right foods every day is very important. Our body needs certain nutrients to function properly. It is in your power to give your body exactly what it needs. Making sure to incorporate superfoods in your diet on a regular basis is vital, not only for your present health, but also your future health as well.
Disclaimer: This article is simply intended to provide information. It does not intend to replace the advice of a physician. Please talk to your doctor if you have any questions or concerns.
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