For the health-conscious, when introducing foods to your diet, you’re always looking to get maximal nutrient value from minimal calorie content. In the ceaseless quest for the optimal balance between health and looking good, it can be challenging to get everything you need and not overeat. It’s incredibly important to understand the vitamin, mineral, and micronutrient content of the foods you’re eating.
Superfoods are a group of foods designated as super due to their high nutritional content. Rich in vitamins, minerals, antioxidants, and other contributors to good health, they are essential foods that, barring food intolerances, must be added to your diet. Here we take a look at a selection of superfoods and the benefits they carry.
Blueberries
Almost a celebrity of the superfood world, blueberries are well known as a great source of antioxidants. Antioxidants are thought to help slow the process of aging in cells by combatting the effects of free radicals. Reduction of oxidative stress is linked to improved brain health, reduced risk of cancer, and reduction in bad cholesterol. They have also been proven to have a significant impact when it comes to lowering high blood pressure; this contributes to a lower risk of heart disease. Generally speaking, blueberries contribute to good health, but it is crucial to identify any potential food intolerances which could result in you swapping one set of health problems for another.
Dark Leafy Greens
There’s a reason Popeye was quick to reach for the spinach when in need of a boost. Leafy greens such as spinach are an incredibly rich source of a wide variety of vitamins and minerals, including folate, zinc, calcium, and iron. Their designation as a superfood is mostly down to their potential ability to reduce the risk of chronic illness. Leafy greens include:
- Spinach
- Kale
- Collard Greens
- Bok Choy
- Swiss Chard
Green Tea
Unique on this list as a drinkable item, green tea is another well-known superfood which is rich in antioxidants. But beyond its antioxidant properties, it also offers fat-burning properties. In controlled studies, it was found to increase fat oxidation by 17%. This wonder drink has also been shown to potentially improve brain health, with some studies also linking it with a protective effect against degenerative brain diseases such as Parkinson’s and Alzheimer’s.
Salmon
An incredibly rich source of omega-3 fatty acids, salmon is packed full of vitamins and minerals, including potassium, protein, B vitamins, and selenium. All of these nutrients contribute to health improvements such as reduced inflammation, retention of muscle mass, brain function, and lower blood pressure. When regularly eating fish, you need to be careful of the potential contamination of heavy metals. Certain heavy metals can trigger food intolerances. You can understand any heavy metals you’re intolerant to with an intolerance test.
Seaweed
Admittedly, when it washes up on the beach, it doesn’t look particularly edible. But, when prepared and cooked, it is a tasty and nutritious food item you should regularly be eating. Seaweed is rich in iodine, which is a mineral that helps regulate your thyroid gland, which produces hormones. Inefficient hormone production can lead to weight gain, fatigue, and other adverse health outcomes. Seaweed also contains antioxidants and is a good source of omega-3 and vitamin b12.
These are just a selection of superfoods you would benefit from introducing to your diet; there are other foods such as sweet potatoes, mushrooms, avocados, and garlic, which all have additional benefits that are essential to good health. Before introducing any new foods to your diet, it is vital to test for food intolerances. If you introduce problematic food, you could be exposing yourself to symptoms such as bloating, nausea, and fatigue. Take an intolerance test today.
