Superfood is the term typically used to describe foods that provide the best nourishment to the body to help it function optimally. They are foods that contain the essential nutrients our body needs the most. For anyone trying to adopt a diet or looking to improve their lifestyle through healthy eating, getting to know these foods and how to apply them should be on your list of to-dos to help you achieve your goal.
As you probably know, the food we eat daily is what serves as fuel for our bodies to function properly. Our metabolic system is the engine that uses this fuel to supply the energy the body needs to perform tasks (catabolism) as well as the building blocks to replace old and dying cells (anabolism).
The rebuilding of the body happens every day. Millions of cells have a very short life span and are being replaced frequently. About 7% of your body weight is blood fluid and blood cells, most of which are replaced in about 115-120 days. Our skeletal cells are usually replaced every three months, our skin cells every 5-6 weeks, our FAT-tissues every 3 weeks, and the cells that line the inside of our stomach every couple of days. About 95% of our body cells are typically replaced each year and the body can achieve this feat primarily through the food we eat every day. The food we eat are the building materials our body uses to replace the cells each year.
This simply means that we must pay careful attention to the things we eat because for example, when we eat wrong foods like bad fats, sugars, and other food types with the wrong kind of nutrients, these eventually become the material the body uses to replace old cells. However, the opposite is also true, cells built using wrong nourishment can also be replaced by good ones simply by eating healthy foods, superfoods! That’s why eating right consistently over a long period of time is very important. Consuming superfoods will benefit the body tremendously because doing so will drastically improve the building process of your cells.
Now that we know why we must eat these foods and how important they are to our longevity and vitality in life, let us now look at 5 of some of these superfoods and what benefits they can bring to the body
The Super Five
There are a variety of different “superfoods” which provide essential vitamins, antioxidants, energy enhancers, macro minerals, lipotropic factors, and other key nutrients which have been known to support optimal heart, brain and immune functioning and help to minimize the formation of free radicals that speeds up the aging process.
Blueberries, for instance, are rated as one of the top superfoods because they are very dense in the antioxidants called anthocyanins, which are also present in blackberries. Spirulina is also considered a superfood because it is a “live” food which is extremely protein dense. Lutein, for example, is found in leafy green vegetables such as Spinach and acts as an antioxidant in the eye protecting cells from harmful free radicals. Grapes are another major superfood. Grape seed extracts contain proanthocyanidins which have more antioxidant power than vitamins E, C or Beta Carotene.
Many of the nutrients in superfoods simply are not found in everyday foods but for the sake of emphasis, let us list Five superfoods which we think are top on the list of nutrient dense foods.
- Blueberries
Blueberries which include cranberries and bilberries are proven to be nutrient dense with vast health benefits for the consumer. Not only are they delicious, but they are also known to have the highest antioxidant capacities of all fresh fruits, which neutralizes free radicals closely linked to the development of cancer, cardiovascular disease, and other age-related health conditions.
They are low in fat which makes them a great snack and an excellent source of manganese, which plays a vital role in bone development and converting carbohydrates and fats into energy. Blueberries are also linked to promoting brain health and the prevention of neurotic disorders.
- Dark Green Leafy Vegetables
Dark green leafy vegetables like kale, spinach, broccoli, collard greens, etc. contain thousands of plant substances (lutein, flavonoids, folic acid, vitamins C and E, and fiber) that have been shown to prevent various disease conditions in the body. These vegetables are extraordinarily rich in nutrients, and contain ample dietary fibers which assist in healing various health conditions.
- Omega-3 Rich Fish
Omega-3 fats found mostly in wild fatty fish lowers risks of heart disease, helps arthritis, and may possibly help with memory loss and Alzheimer’s. Mostly found in fatty, cold-water fish (not farmed) like salmon, herring, sardines, and mackerel. Other forms of omega 3s are available in flax seeds, and walnuts. These superfoods also have the added benefit of being high in monounsaturated fats, which helps to lower the body’s cholesterol.
- Nuts & Seeds
Nuts are one of the best plant sources of protein. They are rich in fiber, phytonutrients, and antioxidants such as vitamin E and selenium. Nuts are also high in plant sterols, monounsaturated and polyunsaturated fats (the good fats), which all help to lower LDL cholesterol. In addition, seeds such as flax seeds, pumpkin seeds and sunflower seeds may offer the same heart health benefits.
- Tomatoes
Though thought of as a vegetable, tomatoes are botanically classified as fruits. They are also one of our best sources of vitamin C. Tomatoes also contain an abundance of lycopene, which helps support immune function and prostate health. Cooked tomatoes found in pasta sauce, salsa and tomato paste enhance the absorption of lycopene into your system.
The superfoods listed in this article are not only great for its nutrient-packed properties and health benefits, but it’s their abundance and easy availability that makes them even more outstanding. Great health isn’t something you can buy in a form of tablets off the shelves of pharmacy stores, rather paying attention to the foods we eat will go a long way in giving us the type of health we desire.
Remember to eat superfoods like;
- Blueberries
- Dark Green Leafy Vegetables
- Omega-3 Rich Fish
- Nuts & Seeds, and
- Tomatoes
Health is a lifestyle; be conscious, be aware and most of all, eat healthy.
YOU ARE WHAT YOU EAT!
With Love and gratitude as always, Xo!
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Disclaimer: Please note that I am not your doctor while I am a health coach by profession. This article is for informational and educational purposes only and does not constitute medical advice nor does it establish any kind of medical relationship between you and me. I will not be held liable for any damage resulting from or related to your use of this information.