10 Superfoods that Deserve the Hype

By Navya Datla

Healthy food is crucial in living a long, happy life, but sometimes, getting proper nutrition can be a challenge. Indeed, in the modern world, nutritious food is not only expensive but also increasingly rare to find in average diets as fast food grows in popularity. “Superfoods” get their name due to their vast nutritional benefits, and they can help elevate a diet by providing vitamins and nutrients that help nourish the body. Superfoods are all the rage when it comes to great nutrition, so here are 10 that definitely deserve the hype.

1. ACAI BERRIES

Acai berries are native to South America and are commonly found in bowls and smoothies. These fruits are known to be extremely rich in antioxidants, and these are absorbed by the human body, according to a study by Texas A&M University. Antioxidants are very beneficial because they prevent damage done from free radicals. Free radicals are a waste product that comes from the body’s chemical processes, such as metabolism. These atoms are extremely unstable and can harm the body, and antioxidants help protect against this. The berry is also rich in anthocyanin, which is a pigment that reduced risk of cardiovascular disease and Type-2 diabetes

2. KALE

Along with other dark leafy greens, kale is rich in vitamins, antioxidants, and can help improve overall health. In just one cup of the vegetable, it provides 206% of the recommended daily value of Vitamin A, which is necessary to the immune system and for good eye health, 684% of the recommended daily value of Vitamin K, which prevents heart disease, and 134% of the recommended daily value of Vitamin C, which is crucial for a myriad of bodily functions. It also contains many minerals, such as calcium, which is integral to bone health, and potassium, which assists in the regulation of many bodily functions.

3. BLUEBERRIES

Blueberries are one of the most popular berries in the world, and these anthocyanin-rich berries are filled with vitamin C, manganese, and fiber. Vitamin C is important to tissue growth and regeneration and manganese is a trace mineral that allows the body to metabolize important compounds such as protein, carbs, and cholesterol. Fiber is another component of blueberries that assists with digestion and contributes to satiety after eating.

4. ALMONDS

​Almonds are nuts that are very high in unsaturated fats, which unlike saturated fats are known to be heart-healthy, and in vitamin E which is rich in antioxidants. Since protein is often found in meat, it can be a struggle for vegetarians and vegans to consume a good amount. Almonds are a great source of it, and being that they’re accessible and easy to eat, they fulfill this need for many people. The nuts are also high in fiber, which can help people feel full for longer and can help with weight loss.

5. AVOCADOS

Avocados are a popular fruit that can be found in a wide variety of meals. While bananas are often touted as the go-to potassium-rich food, avocados actually contain more of this essential nutrient. They are also one of the fruits that are most rich in good fat, with oleic acid, a heart-healthy monounsaturated fatty acid, being a large component. Furthermore, avocados are made up of around 7% fiber by weight, which improves metabolic health and assists with weight loss.

6. SALMON

Salmon is one of the healthiest types of fish, partly because it has a very high concentration of omega-3 fatty acids. These healthy fatty acids are great at reducing blood pressure and inflammation, which can prevent many chronic conditions. The fish also is a great protein source, and it contains vitamins from the whole B group, including B3, B5, B6, and B12. This group of vitamins works together to produce energy, synthesize DNA, and reduce inflammation, while they each also have benefits individually. 

7. BLACK BEANS

Black beans are a type of legume that is chock-full of protein, which makes them a great source for vegetarians. The beans are great for bone strength because of nutrients like calcium, which contributes to the structure of bones, and zinc, which plays a role in a variety of stages of bone metabolism. These also promote healthy digestion due to high fiber content. Another benefit of these is that they can improve heart health, with ingredients like folate and vitamin B6 that have been proven to prevent damage to blood vessels.

8. FLAXSEED

​Flaxseed is a type of small, edible seed that comes from a flax plant. The seed is loaded with omega-3 fatty acids, an essential nutrient that is most commonly found in fish. Another benefit of flaxseed is that the seed has high levels of fiber, protein, and 10-20% of the daily value for nutrients like copper and thiamin. Copper is involved in the processes of energy, collagen, and red blood cell production, while thiamin also helps with energy production and the conduction of nerve signals. Flaxseed also could aid in preventing cancer due to its high concentration of lignans, a compound that is thought to have properties that stop tumor growth.

9. SWEET POTATOES

Sweet potatoes are a starchy vegetable that is great at improving eye health because it contains high levels of beta carotene which is turned into vitamin A when it’s consumed. This vitamin is great at supporting the immune system as well. Sweet potatoes also have high amounts of fiber, which helps with digestion, and magnesium. Magnesium is a great nutrient that helps prevent hypertension, reduce stress and anxiety, and reduce the risk of type 2 diabetes.

10. GREEK YOGURT

Greek yogurt is packed with beneficial bacteria that can help promote good gut health and digestion for the person who consumes them. It can also protect against other, more harmful types of bacteria. The yogurt also contains high amounts of protein, which is vital to bone health and muscle growth. Another benefit that is provided is calcium, which can prevent osteoporosis.

Overall, these superfoods are a great addition to any diet, but they will not give you everything. Eating a well-rounded diet is crucial to leading a healthy life, and hopefully, these ingredients can help you on that path!

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