The term "superfoods" has become a favorite in health and well-being circles in recent times. Though sometimes overrated, most of the foods labeled as superfoods do, in fact, deliver bountiful nutrition in small packages. Superfoods are almost always whole, natural foods, many of which you can grow in your garden. Safety issues can crop up due to bacteria and viruses that spread in large-scale farming or exporting operations; eating foods that are locally grown, harvested under strict conditions and haven't been sprayed with pesticides will provide the safest superfoods for your table.
Acai Berry
One of the most highly touted superfoods is the acai berry. A South American fruit, the acai tastes like a mixture of berries and chocolate, and registered dietitian Deborah A. Klein writes in "The 200 SuperFoods That Will Save Your Life," is packed full of antioxidants, amino acids and essential fatty acids. She adds that acai berries have a similar protein profile to egg whites. Besides acai berry's potential in cancer prevention, it also reduces inflammation connected with a host of other diseases. Acai berries usually come in frozen, blended form or as a powder, with the refining process removing any possible bad bacteria.
Broccoli
Though you may have had issues with eating broccoli as a child, perhaps you appreciate this superfood more as an adult. In "The Healing Power of NatureFoods," Dr. Susan Smith Jones recommends broccoli not only for its high levels of calcium, vitamins B3 and B5 and chlorophyll, but also its high protein content. Properties of broccoli also help to fight cancer and heart disease and even kill the bacteria H. pylori, which has been connected to gastric cancer. Make sure to purchase fresh, organic or non-sprayed broccoli --- local if possible --- to get the safest version of this vegetable.
Blueberries
The dark purple color of blueberries foretell their nutrient richness, and, Dr. Steven G. Pratt writes in "Superfoods Rx: Fourteen Foods that Will Change Your Life," they contain a variety of vitamins and minerals, including vitamins C and E, magnesium, potassium and iron, along with antioxidants and fiber. Pratt adds that blueberries also have more antioxidants than any other fruit or vegetable, with one serving providing as many free-radical-fighters as five servings of carrots or apples. Seek out organic or non-sprayed blueberries for safety.
Pumpkin
A less commonly thought-of superfood that signals fall for many people is the pumpkin. Pratt notes that though many people think of the pumpkin as a decorative gourd, it is in fact one of the most nutritionally valuable foods known to man. It is full of alpha- and beta-carotene, which are associated with lower risk of several chronic diseases, including heart disease. Pumpkin also contains vitamins C and E, potassium and magnesium, and is high in fiber while being low in calories. Organic canned pumpkin is typically found year round in health-food stores, and is sterilized for safety.
References
- "The 200 SuperFoods That Will Save Your Life"; Deborah A. Klein, M.S., R.D.; 2009
- "The Healing Power of NatureFoods"; Susan Smith Jones, Ph.D.; 2007
- "Superfoods Rx: Fourteen Foods that Will Change Your Life"; Steven G. Pratt, M.D.; 2003
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