‘Superfood’ or ‘Power food’ is a term used in the market as a marketing strategy to lure customers in and boost their sales.
There isn’t such a food present that has all nutrients. Therefore, nutritionally speaking, there is neither a thing such as a ‘superfood.’
But some foods stand out more than others for their excellent nutritional profile and health benefits.
Since the term ‘superfood’ seems to be present in the market for quite a long time, it may be worth taking a closer look at some healthy options.
Here are the Top 10 power foods to eat that have earned the superfood/power food title.
Top 10 Power Foods to Eat to Keep Your Healthy
1. Dark Green Leafy Vegetables
Dark green leafy vegetables or, in short, ‘DGLVs’ are an excellent source of nutrients, including folate, zinc, calcium, iron, magnesium, vitamin C, and fiber.
The part that makes DGLV’s a superfood is its health benefit of reducing a person’s risk of chronic illnesses, including heart disease and type 2 diabetes, as stated in research studies on PubMed Central.
Along with all this, DGLV’s are also enriched with anti-inflammatory compounds. Such an example is carotenoids, which have many health benefits.
If you go to a cafe or a restaurant, you’re bound to see exotic fruits like acai berries, dragon fruit, mango, and pomegranate in many of them. Exotic fruits are on-trend and have long been referred to as superfoods for their nutritional content and medicinal properties.
Research shows that pomegranates may improve heart health and make a good candidate for a dietary supplement that could prevent cardiovascular disease, as stated in an article published in May 2018 in ‘Frontiers in Pharmacy.’
Berries are a nutritional bank for vitamins, minerals, fiber, and antioxidants. The potent antioxidant capacity of berries can be seen associated with a reduced risk of heart disease, cancer alongside other inflammatory conditions.
Berries may also be effective in treating various digestive and immune-related disorders when consumed in adequate amounts.
Oats are high in soluble fiber and are known for lowering blood pressure and overall cholesterol levels. Oats are rich in beta-glucan, a powerful soluble fiber that helps slow the digestion of sugar and keep blood sugar levels in check.
Oats are also a great source of plant protein which can be vital for muscle growth and repair.
Research might confirm that an apple a day does keep the doctor away, and there are many reasons to prove it. Apples are filled with antioxidants quercetin and catechin, which protect our cells and help reduce the risk of cancer and heart disease.
It depends on people’s eating habits, but studies have shown that you can get more fiber and nutrients by eating the skin.
In addition to the immense antioxidant health benefits, apples and the skin are higher in fiber than many other fruits. This feature of high fiber can assist with weight loss by improving satiety.
Green, Red, and Golden Apples taste fabulous, give a nice mix, are filling, and provide tons of energy that it’s even used a pre-workout food.
Eggs are a source of high-quality protein, and they might give your meal more staying power too. One egg consists of 70 calories and 6 grams of protein.
Along with this, the egg yolks contain lutein and zeaxanthin; two antioxidants that help keep the eyes glowing, strong, and healthy.
Research studies state that lutein and zeaxanthin reduce the risk of age-related macular degeneration, the leading cause of blindness in people over 50.
Moreover, lutein may also help to shield your skin from UV damage and also help avoid cataracts.
7. Green Tea
Green tea is a lightly caffeinated beverage with an exploding array of medicinal properties.
Green tea is rich in antioxidants and polyphenolic compounds that have potent anti-inflammatory effects.
One of the most prominent and influential antioxidants in green tea is the catechin epigallocatechin gallate or EGCG.
This antioxidant gives green tea its property to protect against chronic diseases, including heart disease, diabetes, and cancer.
Yogurt is known for its probiotic or live beneficial bacteria. Yogurt is shown to reduce the growth of harmful bacteria in the digestive tract. It also helps maintain stable ph levels in the body and can support the immune system.
Some research suggests that probiotics found in yogurt can help with vaginal yeast infections, inflammatory bowel disease, ulcers, and urinary tract infections.
Sugar added yogurts should be avoided, and plain yogurt should be consumed to avoid canceling out the health benefits that are already present.
This green powerhouse is packed with vitamins A, C, and K (which helps with bone health) and folate. It’s not without reason parents stress their children to finish their broccoli; broccoli frequently earns a top spot on “superfoods” lists as it delivers a healthy dose of sulforaphane.
Sulforaphane is a type of isothiocyanate that is thought to thwart cancer by helping to stimulate the body’s detoxifying enzymes.
Avocados are an excellent source of monounsaturated fat. These fats are not harmful, and they promote heart health by lowering blood cholesterol levels. Avocado is also rich in vitamin which helps to improve an individual’s immune function.
Avocados can be added to smoothies and salads or mashed to make a creamy spread for toast. Also, it should be added this ‘superfood’ goes great with eggs.
All foods should be consumed appropriately, not too little, and not too much to gain health benefits. It is never wise to rely on a single food.
Superfoods should be incorporated into your diet to achieve lots of energy, nutrients, and more significant health benefits.