Consuming foods that are considered to be superfoods can lead to a number of health benefits. Superfoods can reduce the risk of heart disease, help promote healthy blood cholesterol levels and can provide a person with cancer-fighting nutrients. Also, eating a diet that is rich in superfoods will help a person maintain a healthy weight and provide him with significant sources of energy.
Basics
A superfood is a specific food that contains dense amounts of nutrients and limited amounts of calories and fats. Superfoods do not need to be forfeited to enhance their nutritional value. Also, adding high-fat dips, high-calorie spreads and additional sugar is not recommended because doing this will increase the calorie count. The additional calories will take away from general low-calorie classification of a superfood.
Types
Superfoods can be found in the form of fruits, vegetables, nuts, legumes, animal proteins and grains. Specific types of superfoods include -- but are not limited to -- almonds, blueberries, sweet potatoes, broccoli, salmon, lentils, beans, wheat germ, seaweed, bee pollen, garlic, kale and spinach.
Specifics
There are a number of specific nutrients that superfoods generally contain. Most superfoods, such as blueberries, broccoli, lentils, beans, kale and spinach, offer significant amounts of fiber, which is important to preventing heart disease, fighting cancer and maintaining proper digestion.
Superfoods generally contain high amounts of antioxidants. Vitamins A, B and E are found in some superfoods in higher amounts, reports the MayoClinic.com. Also, minerals found in high amounts in superfoods include iron, magnesium, folate and phosphorus.
In addition, certain superfoods, such as almonds, fish, beans and lentils, contain significant amounts of protein, and the fat that is contained in these proteins is mostly unsaturated. Unsaturated fat help protect against heart problems. The American Heart Association makes the recommendation that people consume fish containing significant amounts of omega-3 fatty acids at least two times every week. Salmon is one of the recommended fish.
Considerations
Superfoods should not be eaten as your sole source of nutrition, but eating a variety of different superfoods can provide a person with vast amounts of vitamins and minerals. Superfoods should be added to an overall well-balanced diet. There are other foods outside of the superfood classification that are important to include and can be included in a healthy diet.
Tips
Take steps to increase the amounts of superfoods you eat regularly. Bake superfoods into breads, muffins and baked goods, such as blueberry muffins or almond breads. Consume them as snacks, such as broccoli dipped in hummus. The MayoClinic.com suggests making whole meals out of superfoods by serving grilled salmon with baked sweet potatoes and steamed broccoli.
When cooking vegetables, use steam. This will help them retain the most nutrients. Keep superfood fruits available year-round by purchasing them frozen or freezing them yourself. Snack on a handful of almonds throughout the day. Make salads and wraps with spinach or kale leaves rather than iceberg lettuce. With a little thought, you will find numerous ways to incorporate superfoods into your diet.
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