Superfoods are touted as foods that provide health benefits not offered by their counterparts. The term "superfood" refers to the food's nutrient density in relation to serving size. According to DukeHealth, superfoods are nutrient-dense, low-calorie and provide substantial vitamins and minerals. Superfoods may also help reduce your risk of heart disease, prevent cancer and fight obesity. There is not a specific superfoods diet to follow; superfoods are used to supplement and enhance an already healthy diet.
Make Your Diet Colorful
DukeHealth suggests individuals consume a diet that is colorful and healthy. Choosing red, yellow, green, orange, white and purple fruits and vegetables is a way to help you consume a variety of dietary nutrients. DukeHealth also suggests that processed foods be avoided. Consuming foods whole, fresh and close to their natural state will provide more vitamins, minerals and nutrients than processed foods.
Blueberries and Almonds
According to MayoClinic.com, blueberries contain phytonutrients that may help improve short-term memory and prevent chronic diseases. Blueberries are also a sufficient source of vitamin C, with 11 mg per 3/4 cup. According to ACE Fitness, almonds may help decrease bad cholesterol levels and increase good cholesterol levels. MayoClinic.com also reports that almonds are high in fiber, iron, calcium, riboflavin and magnesium.
Sardines and Salmon
Sardines are high in protein and omega-3 fatty acids and contain substantial amounts of vitamin D, vitamin B-12 and selenium. According to DukeHealth, a 3-oz. serving of sardines has calcium levels equivalent to a glass of milk. Salmon contains omega-3 fatty acids, which can lower your risk of heart problems and stroke. MayoClinic.com says salmon is also low-fat, low-cholesterol and high in protein.
Avacados and Wheat Germ
Avocados contain monounsaturated fat, which is considered a heart-healthy fat. They are also loaded with potassium and beta-sitosterol, which can help lower cholesterol. According to DukeHealth, avocados are a good source of folate, fiber, vitamin E, vitamin K and vitamin C. MayoClinic.com says wheat germ contains thiamin, folate, magnesium, phosphate and zinc as well as protein and fiber, which may aid digestion.
Additional Superfoods
DukeHealth names lemon and lime peels, mushrooms, purslane, teff and quinoa as additional superfoods that have health benefits. MayoClinic.com lists apples, broccoli, red beans, spinach, sweet potatoes and vegetable juice. ACE Fitness suggests that basil, bok choy, cantaloupe and tomatoes are superfoods that are high in nutrients, preservative-free, sodium-free and do not contain any saturated and trans fat.
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