Superfood is a term to describe just any food that has benefits beyond its nutritional value. These foods are often dense in vitamins, minerals, antioxidants, and certain bioactive compounds that may help prevent or even manage health conditions.
In nutrition science, the term superfood is not used. However, it makes sense to describe some foods as superfoods, as it helps raise awareness about their health benefits. So, if we call some foods superfoods, it means that food is quite healthy, and one should pay particular attention to including that food in a regular diet.
Top 6 Superfoods for Optimal Nutrition
Although there are many superfoods, here we discuss a few of them, explore their health benefits, and what makes them superfoods.
Leafy Greens: Spinach, Kale
These days, obesity is a significant issue. The good thing about leafy greens like spinach and kale is that they are low in calories and yet packed with vital nutrients like vitamins A, C, K, folate, potassium, and magnesium. They are also an excellent source of antioxidants, good for the immune system. Hence, these nutrient-rich foods can prevent chronic ailments and are even known to reduce cancer risk.
Among antioxidants, they are especially rich in lutein, zeaxanthin, and beta-carotene. Hence, they are good for heart health and even prevent age-related vision decline. They might have a role in preventing age-related cognition decline.
Berries
When humans were hunters and gatherers, berries were part of their regular diet. Berries are especially a powerhouse of antioxidants and vitamins. Thus, these bright-colored foods contain anthocyanins, flavonoids, vitamin C, and other vitamins.(1) They help reduce oxidative stress and prevent heart disease and even dementia. Berries are known to reduce blood pressure and bad cholesterol levels. Additionally, berries are also good for weight loss, digestive health, and more. It is important to consume 2-3 portions of berries a week. Alternatively, one may also consider Zenkgo Women’s Multivitamin supplement as it has all the benefits of superfoods due to its vitamin and antioxidant content.
Wheatgrass
It is low-calorie and yet contains impressive amounts of vitamins A, C, E, and K, along with minerals like iron, magnesium, and calcium. Some of its health benefits are also due to its chlorophyll content.
Wheatgrass is especially popular for its detoxifying properties. It appears to bind with toxins, reduce their absorption, support the immune system, and have many other health benefits. It is also good for maintaining pH balance and digestive health.(2)
Turmeric
There is no doubt that turmeric is among the most popular health supplements these days. It contains a powerful antioxidant called curcumin. Turmeric has a range of health benefits, but it is especially good for reducing inflammation and has immune-modifying properties.(3) It is good for pain relief and for those living with joint health issues. Zenkgo Women’s Multivitamin supplement contains turmeric extract along with many other natural compounds and vitamins.
Avocado
It has gained popularity as a superfood in the last few decades. It is an excellent source of vegan proteins and healthy fats that lower bad cholesterol, is rich in dietary fiber, and contains vitamins E, K, C, and B vitamins, along with various minerals. It is good for eye health and weight management, reduces the risk of heart disease, and promotes weight loss.
Fish (Omega-3 Rich)
Omega-3 fatty acids need to be introduced. These are essential fatty acids that the human body cannot produce, and they have many health benefits. They are especially good for heart and brain health. They help reduce blood pressure and bad cholesterol and promote tissue regeneration. Three omega-3 fatty acids are ALA, EPA, and DHA, and the EPA and DHA are especially good for lowering inflammation and boosting heart and brain health. Vegetable oils mainly contain ALA, whereas fish are rich in EPA and DHA, making them a superfood.(4)
Benefits of Superfoods for Wellness
Unlike medications, superfoods are good for regular consumption. One must include some of these superfoods in a regular diet. One must try to eat one or more of these superfoods daily. They can help lower the risk of almost all chronic health issues like joint disorders, heart disease, dementia, and cancers, and even slow down aging. If you find it challenging to increase their intake, then consider using Zenkgo Women’s Multivitamin supplement, which has all the benefits of these superfoods.
The Bottom Line
Humans are now expected to live longer than our forefathers. They are also less likely to die of infections. However, increased lifespan has created certain issues, such as a higher prevalence of chronic health issues. It seems that dietary changes have also made things worse. Hence, many of these superfoods should be included to stay healthy for longer and age gracefully.
References
- Olas B. Berry Phenolic Antioxidants – Implications for Human Health? Front Pharmacol. 2018 Mar 26;9:78.
- Tsai CC, Lin CR, Tsai HY, Chen CJ, Li WT, Yu HM, et al. The Immunologically Active Oligosaccharides Isolated from Wheatgrass Modulate Monocytes via Toll-like Receptor-2 Signaling. J Biol Chem. 2013 Jun 14;288(24):17689–97.
- Peng Y, Ao M, Dong B, Jiang Y, Yu L, Chen Z, et al. Anti-Inflammatory Effects of Curcumin in the Inflammatory Diseases: Status, Limitations and Countermeasures. Drug Des Devel Ther. 2021 Nov 2;15:4503–25.
- Office of Dietary Supplements - Omega-3 Fatty Acids [Internet]. [cited 2024 Apr 21]. Available from: https://ods.od.nih.gov/factsheets/Omega3FattyAcids-HealthProfessional/