A super food is defined as a food that is especially nutritious, has a high phytonutrient content and benefits general health, according to Reference.com. Despite the market for man-made health foods, such as granola bars and protein shakes, the healthiest foods in the world are still the ones made by nature. These foods are loaded with vitamins, antioxidants and macronutrients that should provide the foundation for your healthy diet. They've truly earned the nickname "superfoods."
Blueberries
Blueberries are very low both in calories and on the glycemic index. They are chock full of antioxidants, which protect your body against many types of damage, including heart disease and cancer. The fiber and tannins found in blueberries guard against both diarrhea and constipation.
Turkey
Turkey is high in protein and low in both fat and calories. It has B vitamins for cardiovascular function. But what sets it apart from other meats is its selenium content. Selenium aids the immune system and can prevent cancer.
Eggs
An Iowa State University study concluded that having eggs for breakfast at least five days a week was more effective in helping subjects lose weight than eating a bagel of the same number of calories five days a week. Eggs also supply choline. The "American Journal of Clinical Nutrition" reported on a Greek study that found that populations with choline-rich diets have more than 20 percent lower inflammatory markers than other populations.
Salmon
Salmon is another food high in protein, but it also boasts a significant omega-3 fatty acid content. Omega-3s play a major role in heart health, including reducing the risk of blood clots. The salmon richest in omega-3s is caught in the wild from cold waters, according to the World's Healthiest Foods.
Almonds
Almonds contain a high amount of monounsaturated fat, which lowers your bad cholesterol--LDL--and raises your good cholesterol--HDL. The 2007 "Journal of Nutrition" states that almonds can reduce post-meal blood sugar spikes, especially when eaten with high-gylcemic index foods.
Quinoa
Quinoa is a South American grain that supplies a complete protein--something other grains can't do. It's loaded with magnesium and antioxidants for heart health. The "American Journal of Gastroenterology" claims that the fiber found in quinoa can prevent the formation of gallstones in women.
Avocados
Avocados contain healthy monounsaturated fats and potassium, which reduce cholesterol and help control blood pressure, respectively. When eaten with other vegetables, avocados help the absorption of fat-soluble carotenoids, according to the March 2005 "Journal of Nutrition." These carotenoids play an important role in cancer prevention.
Broccoli
Broccoli is loaded with vitamin C and assists in the uptake of calcium for strong bones. It boosts your immune system and contains phytonutrients that prevent many types of cancer, including colon cancer, according to the March 2003 issue of "Carinogenesis."
Asparagus
Asparagus contains inulin, which promotes the growth of healthy intestinal bacteria that aid in digestion. It also has 114 percent of your daily value of vitamin K in a single cup, according to the World's Healthiest Foods. The folate in asparagus can help fetal development in pregnant mothers and reduce birth defects.
Spinach
Spinach contains phytonutrient flavonoids that provide antioxidant protection from certain types of cancer, especially prostate and ovarian cancers. It also contains lutein for eye health. Spinach can guard against macular degeneration and cataracts. One cup contains more than 1,000 percent of your recommended daily allowance of vitamin K, according to the World's Healthiest Foods.
References
- World's Healthiest Foods: Homepage
- Reference.com: Superfood
- Food Reference: Super Foods - The 10 Healthiest Foods to Eat
- "American Journal of Clinical Nutrition"; Dietary choline and betaine intakes in relation to concentrations of inflammatory markers in healthy adults: the ATTICA study; Paraskevi Detopoulou, et.al.; February 2008
- "Journal of Nutrition"; Possible Benefit of Nuts in Type 2 Diabetes; David J.A. Jenkins, et.al.; 2007
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