Superfoods are the nutritional superstars of the food world. A superfood is a food that is an exceptionally dense source of nutrients or a rich source of biologically active compounds that provide health benefits. Maximize your health and prevent disease by including a variety of superfoods in your diet every day.
Nuts
Nuts, including almonds, walnuts, hazelnuts and pistachios, protect the heart and blood vessels from disease, which can reduce your risk of heart attack and stroke. Nuts are a good source of arginine, an amino acid that eases blood flow. They're also filled with healthy monounsaturated and polyunsaturated fats that lower harmful LDL cholesterol while raising heart-healthy HDL cholesterol. In addition, these nutritional powerhouses are good sources of fiber, vitamin E, folic acid and potassium.
Berries
Berries are superfoods because they're filled with bioactive phytochemicals, substances believed to confer important health benefits. Blueberries, strawberries and acai berries may protect the brain from aging. They're chock full of polyphenols that protect the function of microglia, cells that remove and recycle toxic proteins that build up in the brain and cause damage. Berries of all types may also have the power to prevent cancer and heart disease, too. Eat whole berries, fresh and frozen are equally nutritious.
Fatty Fish
Fatty cold-water fish -- including salmon, herring, sardines, tuna and herring -- are superfoods rich in omega-3 fats, which have important heart-health benefits. Omega-3 fats reduce the risk for abnormal heart rhythms that can cause sudden death, slow the rate of fat buildup in arteries and lower triglyceride levels. Sardines may be the superstar among fish, because they provide omega-3 fats with a much lower risk of heavy metal contamination than larger fish. Sardines are also a good source of vitamins D and B-12, selenium, and calcium -- 3 oz. contain the same amount as a glass of milk.
Greens
Many greens are considered superfoods. Spinach is loaded with iron and folic acid, and collard and mustard greens are good sources of vitamins A and C and phytochemicals called carotenoids. Broccoli, Brussels sprouts, cabbage and other cruciferous vegetables are a source of sulphoraphanes, substances that may fight cancer.
Dark Chocolate
Dark chocolate is a superfood because it's an excellent source of flavanols, substances that are credited with reduced blood pressure, provide protection for the cardiovascular system and improve insulin sensitivity. These benefits may "just be the tip of the iceberg," according to Penny Kris-Etherton, Ph.D., R.D, a professor of nutrition at Penn State. Other sources of flavanols are green tea and red wine.
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