SUPERFOODS – FOR BETTER HEALTH

Introduction:

Superfoods are foods that provide a very high content of antioxidants, vitamins, minerals, fatty acids, and phytonutrients. Superfoods refer to foods especially fruits and vegetables whose nutrient content confers a health benefit above that of other foods. The quotation of Hippocrates II (the father of medicine)“Let food be your medicine, and medicine be your food” emphasizes the importance of nutrition in health and disease prevention.Balanced and varied diet is a key to good health, and no single food can provide all the necessary nutrients. Antioxidants help neutralize free radicals in the body and reduce stress. Most essential vitamins need to come from food because the body either does not produce them or produces very little. Even though multivitamins lack fiber and bulk, superfoods fill the gap.

Foods often considered as superfoods and their potential roles in human health:

• Blueberries: Rich invitamins C and K, fiber, manganese, and anthocyaninantioxidants. These combat oxidative stress, inflammation, and may reduce the riskof cardiovascular disease and improve mentalfunctioning. Anthocyanins inhibit the growth of cancerous human colon cells.
• Leafy vegetables: The darker the leaf, the more packed it is likely to be withphytochemicals, Leafy greens such as spinach, kale, and other dark, leafy greens are rich in vitamins, minerals, and fiber, promoting heart health and overall well-being.
• Nuts and seeds: Almonds, walnuts, chia seeds (highest content of omega – 3 fatty acids of any plant food), pumpkin deeds, and flaxseeds are high in healthy fats, fiber, and various nutrients that support heart health and brain function.
• Beans: Beans contain disease-fighting antioxidants. As a results of their high fiber content and protein, beans help protect against diabetes, cardiovascular disease and may be even some cancers.
• Fish: Fatty fishlike salmon, mackerel, herring, and sardines are excellent sources of omega-3 fatty acids, which are important for heart health and brain function. Shellfish crustaceans such as crabs and shrimp, and mollusks such as oysters and octopus are an excellent source of lean protein.
• Turmeric: Contains curcumin, a compound with anti-inflammatory and antioxidant properties. Turmeric is a superfood that fight cancer, and ease of depression.
• Whole grains: Oats, rich in fiber, keeps you full and boosts metabolism.
• Quinoa: A whole grain that is high in a “complete” protein source containing all the essentialamino acids. Also, gluten-free, rich in fiber, and various vitamins, iron
• Greek yogurt: A good source of protein, probiotics, and calcium, supporting gut health and bone health.
• Sauerkraut: It is a high source of vitamins K and C. It is also, low in food energy, and high in calcium and magnesium and source of dietary fiber, folate, iron, potassium, copper, and manganese.Also, as probiotic (especially unpasteurized and uncooked) improve digestion and promote the growth of healthy bowel flora, protecting against many diseases of the digestive tract.
• Avocado: Contains heart healthy monounsaturated fats, fiber to regulate blood sugar, and weight management. Also contains potassium, and vitamins (K, E, C, and B).
• Green tea: Packed with antioxidants, it has been associated with various health benefits, including improved brain function. May boost metabolic rate, lower cholesterol and blood pressure.
• Broccoli: High in vitamins (especially vitamin C) and antioxidants; lowers cholesterol; may protect against cancers.
• Kale: High in iron and calcium; high in vitamins C and K; high in folate; helps to prevent or age-related vision problems.
• Beetroot: Its high level of nitrate converts into nitric oxide, may lower blood pressure, and prevents dementia.
• Garlic: May Lower blood pressure, and reduce cholesterol, protect against cancers.
• Acai berry: High in antioxidants; may have anticancer and anti-inflammatory properties.
• Blueberry: High in antioxidants and vitamin C.
• Goji berry: High in antioxidants; more vitamin C than an orange; increases longevity, enhances vision and fertility, slows aging.
• Pomegranate:  Lower blood pressure, oxidative stress (significant risk factors for heart disease), and strengthen bones,
• Almonds: High in protein and minerals, gluten-free.
• Chia: Helps with weight loss; high in soluble fiber, protein, and omega-3 fats.
• Linseed: High in omega-3 fats and soluble fiber.
• Wheatgrass: Reduces bowel inflammation; boosts red blood cell numbers.
• Manuka honey: Has unique antibacterial activity, proven against a wide range of pathogens.
• High fiber, high starch: Root vegetables (sweet potatoes and baked potatoes) are high in fiber,minerals, and vitamins. Carbohydrates are “slow burning”types with lowglycemic index and calories. (example: Yams)
• Fats and Oils: Essential to life and can be superfoods if used properly.

Superdiets:

A superdiet refers to a comprehensive eating plan that incorporates a variety of nutrient-dense foods, often including superfoods, which provide optimal nutrition and health benefits. While superfoods are specific foods known for their high nutrient content and health benefits, a superdiet is a holistic dietary approach that incorporates a variety of superfoods and other nutritious foods to promote overall health and well-being.

Dietary supplements and nutraceuticals containing super foods:

Extracts of superfoods are available in the market in various forms such as powders, powder blends, capsules, tablets, liquids, or bars. (Examples: spirulina, chlorella, moringa, turmeric, acai berry, maca root, goji berry, matcha green Tea).

Superfood Blends:  

These blends contain multiple superfoods into one product for added convenience and enhanced benefits. Examples:

1. Greens Powders: A mix of superfoods (like spirulina, chlorella, wheatgrass, barley grass, kale, and spinach) provide comprehensive nutrient profile of vitamins, minerals, and antioxidants.
2. Protein Powders: A mix of protein powders from pea, hemp, and rice protein combined with superfoods (chia seeds, quinoa, and flaxseeds) provide protein along with additional nutrients.
3. Superfood Bars: Bars made with nuts, seeds, dried fruits, and superfoods like maca, spirulina, and chia seeds are convenient snack options with a high nutrient density.

Conclusion:

One must eat“super diet” rather than concentrating on individual superfood. Healthy diet must contain combination of various nutritious superfoods such as dietary leafy greens, berries, whole grains, colored vegetables, legumes, fish, and nuts and seeds. Healthy diet must limit in added sugars, salts, saturated fats, and overly processed foods. Whole foods offer a complex matrix of nutrients and compounds that work synergistically. Dietary supplements can help fill nutritional gaps. The synergistic effects of nutrients found in whole foods are often more beneficial than isolated compounds in supplements.

Disclaimer: The information provided in this blog is for general informational purposes only and is not a substitute for professional medical advice. Always consult with a healthcare provider or nutritionist or dietician for any health-related concerns.