For decades, health experts have touted the benefits of “superfoods” when combined with a balanced diet and exercise. But what are these foods, and how did they become so popular? Many superfoods have been consumed by cultures around the world for millennia as forms of medicine. Thankfully, there is no need to go far from home to find incredible foods packed with nutrients. Here, we break down six of these easy-to-find foods and how they can benefit you.
- Beneficial Berries
Those with a sweet tooth will be glad to know that berries, while naturally sweet, are an excellent superfood full of nutrients. Berries are rich in antioxidants, which help protect you against free radicals that exist when your body breaks down certain foods or is exposed to tobacco smoke and radiation. This can play a role in cancer and heart disease prevention. When berries are not in season, you can purchase frozen berries and still receive all the benefits. - Cruciferous Vegetables
Cruciferous vegetables get their name from the cross-like appearance of their petals. But you may know this superfood group by another name – dark greens. Broccoli, Brussels sprouts, cabbage, cauliflower, kale, radishes, and turnips are all in this group and easy to incorporate into a variety of dishes and cuisines. In addition to being an excellent source of fiber, they also contain phytochemicals, which may help prevent certain forms of cancer.
- Allium Aromatics
Aromatic root vegetables, also known as allium veggies, include chives, onions, garlic, leeks, scallions, and shallots. While their powerful taste and smell come from a high level of sulfur compounds, that same sulfur also makes them a potent superfood. These compounds are antiviral and antimicrobial, making them excellent ingredients to use during cold and flu season. Studies have also shown connections to lowered blood pressure and cholesterol, which helps prevent heart disease. These aromatic ingredients are easy to find and even grow in a home garden, and they can be used in almost any meal.
- Legumes
You may have heard how much protein beans contain, as they are an excellent source of fiber and plant-based protein. Legumes are lower in saturated fats than animal-based proteins, so making a few changes in your protein sources may help lower your risk for heart disease. A few examples of legumes include black, kidney, and red beans, chickpeas, soybeans or edamame, and lentils. For those with diabetes or pre-diabetes, legumes also help maintain a stable blood sugar for prolonged periods of time.
- Marvelous Mushrooms
As with many superfoods, mushrooms are a low-calorie source of fiber. These fungi also have links to breast cancer treatment in some studies conducted on animals. More research is needed, but until then, mushrooms do have proven benefits relating to their high potassium content. Potassium contains anti-inflammatory properties, which can alleviate hypertension and make you less susceptible to illness. Because mushrooms have a meaty, thick texture, they are often easy to swap out for animal-based proteins in recipes or add as a flavorful topping to soups and salads. - Good Grains
Many trendy “fad diets” have placed grains and carbs in a negative light, but this isn’t exactly true. Grains have been considered a superfood for centuries, given that your body is able to tolerate them. They are a rich source of vitamins, fiber, and antioxidants. You may have heard of ancient grains such as farro, buckwheat, and quinoa, but ancient grains are simply any strain that has not been modified in the past few centuries. On shelves today, you can easily find ancient grains such as oats and brown rice. Brown rice specifically contains phenolic acids, which can prevent type 2 diabetes, heart disease, and certain forms of cancer.
There are many ways to add superfoods into your diet, and most may already be foods you are familiar with. By making a conscious effort to eat meals that are rich in nutrients and minimally processed foods, you are taking steps to prevent certain medical complications in the future. This can affect multiple aspects of your health, but keep in mind that a balanced diet and moderate to strenuous exercise is the best way to prepare for a lifetime of wellness.