Even a superfood cannot provide all of the nutrients, health benefits, and energy we require for nourishment. The 2015–2020 US Dietary Guidelines recommend healthy eating patterns, “combining healthy choices from across all food groups — while paying attention to calorie limits.”
Over the years, research has shown that healthy dietary patterns can reduce risk of high blood pressure, heart disease, diabetes, and certain cancers. The DASH (Dietary Approaches to Stop Hypertension) diet and the Mediterranean diet, both of which are primarily plant-based, have shown to have significant positive effects on health and a lower incidence of chronic disease. However, there are a few foods that can be singled out for special recognition. These “superfoods” offer some very important nutrients that can power-pack your meals and snacks, and further enhance a healthy eating pattern.
Superfoods list
Berries. High in fiber, berries are naturally sweet, and their rich colors mean they are high in antioxidants and disease-fighting nutrients.
How to include them: When berries are not in season, it is just as healthy to buy them frozen. Consume it on its own as a snack or add it to smoothies, cereal, and yogurt. Fish. Fish can be a good source of protein and omega-3 fatty acids, which help prevent heart disease.
How to incorporate it: Purchase canned, frozen, or fresh fish. Salmon, tuna steaks, mackerel, herring, trout, anchovies, and sardines are the omega-3-rich fish. Greens with leaves Dark, leafy greens are a good source of vitamin A, vitamin C, and calcium, as well as several phytochemicals (chemicals made by plants that have a positive effect on your health). Additionally, they add fiber to the diet. How to include them: Try kale, mustard greens, collard greens, spinach, and Swiss chard. Throw them into salads or sauté them in a little olive oil. You can also add greens to soups and stews.
Nuts. Hazelnuts, walnuts, almonds, pecans — nuts are a good source of plant protein. They also contain monounsaturated fats, which may be a factor in reducing the risk of heart disease.
How to include them: Add a handful to oatmeal or yogurt or have as a snack. However, keep in mind that they are high in calories, so only consume a small handful. Try the various types of nut butters such as peanut (technically a legume), almond, or cashew. Nuts are also a great accompaniment to cooked veggies or salads.
Oil of olives Olive oil is a good source of vitamin E, polyphenols, and monounsaturated fatty acids, all which help reduce the risk of heart disease.
How to include it: Use in place of butter or margarine in pasta or rice dishes. Drizzle over vegetables, use as a dressing, or when sautéing.
Whole grains. A good source of both soluble and insoluble fiber, whole grains also contain several B vitamins, minerals, and phytonutrients. They have been shown to reduce cholesterol and prevent diabetes and heart disease. How to include them: Start your day with a bowl of oatmeal. Substitute bulgur, quinoa, wheat berries, or brown rice for your usual baked potato. When buying breads at the supermarket, look to see that the first ingredient is “100% whole wheat flour.”
Yogurt. A good source of calcium and protein, yogurt also contains live cultures called probiotics. These “good bacteria” can protect the body from other, more harmful bacteria.
How to include it: Try eating more yogurt, but watch out for fruited or flavored yogurts, which contain a lot of added sugar. Fruit can be added to plain yogurt. Yogurts that contain “live active cultures” like S. thermophilus, Lactobacillus, L. acidophilus, L. bulgaricus, and Lactobacillus You can use yogurt in place of mayonnaise or sour cream in dips or sauces.
Cruciferous vegetables. Broccoli, Brussels sprouts, cabbage, cauliflower, collard greens, kale, kohlrabi, mustard greens, radishes, and turnips are all examples of these vegetables. They are an excellent source of fiber, vitamins, and phytochemicals including indoles, thiocyanates, and nitriles, which may prevent against some types of cancer.
How to include them: Steam or stir-fry, adding healthy oils and herbs and seasonings for flavor. Add a frozen medley of cruciferous vegetables to pasta, soup, and casseroles. Legumes. This broad category includes kidney, black, red, and garbanzo beans, as well as soybeans and peas. Legumes are an excellent source of fiber, folate, and plant-based protein. Studies show they can help reduce the risk of heart disease.
How to include them: Add to salads, soups, and casseroles. Make chili or a spread made of beans, like hummus. Tomatoes. Vitamin C and lycopene, which has been shown to lower the risk of prostate cancer, are abundant in these. How to include them: Try tomatoes in a salad or as a tomato sauce over your pasta. You can also put them in stews, soups, or chili. Lycopene becomes more available for your body to use when tomatoes are prepared and heated in a healthy fat such as olive oil.