There are healthier foods and not-so-healthy foods. Additionally, some foods may significantly boost health and even help manage health conditions. Such foods are called superfoods or functional foods. The benefits of including these foods in diet extend beyond their nutritional value.
What Are Superfoods?
There is a saying that “let food thy medicine.” So, superfoods are not just about boosting health but also about managing health conditions. Superfoods are not only for nutrition but also for boosting immunity, are rich in antioxidants, and more.
There are a few reasons why superfoods work. They are a powerhouse of some nutrients, especially micronutrients. Secondly, they contain multiple bioactive compounds known to have many health benefits.
The Top Superfoods You Should Know
The list of superfoods is massive. Here are just some of the more popular superfoods and their health effects:
1. Kale
Nutrients: Kale is rich in vitamins A, C, and K, as well as folate, calcium, and potassium.
Bioactive Compounds: It contains antioxidants such as beta-carotene, lutein, and zeaxanthin, which help protect cells from damage and support eye health.
Health Benefits: Kale consumption is associated with reduced risk of chronic diseases like heart disease and cancer due to its anti-inflammatory and antioxidant properties. It also supports bone health and may aid in weight management. (1)
2. Spirulina
Nutrients: Spirulina is a complete protein source, providing vitamins B1, B2, and B3, iron, and magnesium.
Bioactive Compounds: It contains phycocyanin, a powerful antioxidant with anti-inflammatory properties, and chlorophyll and gamma-linolenic acid (GLA), which support heart and brain health.
Health Benefits: Spirulina may help lower blood pressure, improve cholesterol levels, and enhance immune function. It also shows promise in supporting muscle strength and endurance, making it popular among athletes. (2)
3. Wheatgrass
Nutrients: Wheatgrass is a good source of vitamins A, C, and E, iron, calcium, and magnesium.
Bioactive Compounds: It contains chlorophyll, which aids detoxification and supports immune function, and antioxidants like flavonoids and phenolic acids.
Health Benefits: Wheatgrass consumption is linked to improved digestion, detoxification, and immune function. It may also promote healthy skin, reduce inflammation, and support weight loss efforts. (3)
4. Berries (e.g., blueberries, strawberries, raspberries)
Nutrients: Berries are high in vitamin C, fiber, and various antioxidants such as anthocyanins, flavanols, and ellagic acid.
Bioactive Compounds: Their antioxidant compounds help reduce inflammation, improve cognitive function, and protect against chronic diseases like heart disease and cancer.
Health Benefits: Regular consumption of berries is associated with improved cognitive function, reduced risk of age-related cognitive decline, and enhanced heart health. The high fiber content also supports digestive health and helps regulate blood sugar levels. (4)
5. Kiwi
Nutrients: Kiwi contains significant amounts of vitamin C, vitamin K, fiber, and potassium.
Bioactive Compounds: It contains actinidin, an enzyme that aids in digestion, as well as antioxidants like vitamin C and polyphenols, which support immune function and cardiovascular health.
Health Benefits: Kiwi consumption is linked to improved digestive health, immune function, and cardiovascular health. Its high vitamin C content also supports collagen production, promoting healthy skin and wound healing.(5)
6. Salmon
Nutrients: Salmon is an excellent source of omega-3 fatty acids, protein, vitamin D, and B vitamins.
Bioactive Compounds: Omega-3 fatty acids, particularly EPA and DHA, support heart health and brain function and reduce inflammation in the body.
Health Benefits: Regular consumption of salmon is associated with reduced risk of heart disease, improved brain function, and reduced inflammation. Omega-3 fatty acids also support eye health and may help prevent age-related macular degeneration. (6)
7. Chia Seeds
Nutrients: Chia seeds are rich in fiber, omega-3 fatty acids, protein, calcium, and magnesium.
Bioactive Compounds: They contain antioxidants such as quercetin and kaempferol, which help reduce inflammation and lower the risk of chronic diseases like heart disease and diabetes.
Health Benefits: Chia seeds are beneficial for digestive health due to their high fiber content and may help regulate blood sugar levels, promoting better glycemic control. Their omega-3 fatty acids also support heart health and brain function.(7)
The Impact of Superfoods on Health
Superfoods are not just about preventing most chronic health issues like heart disease, stroke, and metabolic disorders, but they also reduce cancer risk. Since they are good for immune health, they also help fight infections, allergies, and autoimmune disorders. They also have anti-aging effects; thus, one does not have to live with diseases to enjoy their health effects. If you do not know how to consume various superfoods, consider Zenkgo Women’s Multivitamin, as it contains extracts from some of the top superfoods.
Incorporating Superfoods into Your Diet
There are two ways to incorporate superfoods into the diet. First, of course, one must make a list of these superfoods and ensure that one consumes a portion of them once or twice a week. For example, eat fish twice a week and consume a cup of berries twice or thrice a week. Alternatively, one may supplement a diet with Zenkgo Women’s Multivitamin to experience similar health benefits.
The Bottom Line
Including superfoods in the diet is an excellent way of managing and preventing chronic health issues. These foods also have anti-aging effects. Alternatively, one may also consider health supplements that have all the benefits of superfoods.
References:
- Alfawaz HA, Wani K, Alrakayan H, Alnaami AM, Al-Daghri NM. Awareness, Knowledge and Attitude towards ‘Superfood’ Kale and Its Health Benefits among Arab Adults. Nutrients. 2022 Jan 7;14(2):245.
- Karkos PD, Leong SC, Karkos CD, Sivaji N, Assimakopoulos DA. Spirulina in Clinical Practice: Evidence-Based Human Applications. Evid Based Complement Alternat Med. 2011;2011:531053.
- Bar-Sela G, Cohen M, Ben-Arye E, Epelbaum R. The Medical Use of Wheatgrass: Review of the Gap Between Basic and Clinical Applications. Mini Rev Med Chem. 2015;15(12):1002–10.
- Golovinskaia O, Wang CK. Review of Functional and Pharmacological Activities of Berries. Molecules. 2021 Jun 25;26(13):3904.
- Richardson DP, Ansell J, Drummond LN. The nutritional and health attributes of kiwifruit: a review. Eur J Nutr. 2018;57(8):2659–76.
- Integration C. UPMC HealthBeat. 2023 [cited 2024 Mar 17]. Health Benefits of Salmon. Available from: https://share.upmc.com/2023/04/health-benefits-of-salmon/
- Avenue 677 Huntington, Boston, Ma 02115. The Nutrition Source. 2018 [cited 2024 Mar 17]. Chia Seeds. Available from: https://www.hsph.harvard.edu/nutritionsource/food-features/chia-seeds/