The term "super food" refers to any food that is considered to be exceptionally healthy. Typically, super foods contain significant concentrations of key vitamins, minerals and antioxidants, which are believed to improve overall health. For example, research conducted by the National Cancer Institute suggests that high-antioxidant foods are linked to a reduced risk of developing certain types of cancer. Incorporating certain super foods into your diet can potentially lead to long-term health benefits.
Tomatoes
Tomatoes are rich in Vitamins A, C and E as well as potassium, folate and fiber. According to the National Institutes of Health, tomatoes are also high in carotenoids, flavenols and polyphenols, three categories of phytonutrients that are rich in antioxidants. The NIH suggests that the high lycopene concentration of tomatoes is linked to a reduced risk for cancer.
Berries
Berries are an excellent source of a specific category of antioxidants called anthocyanins. According to the National Institutes of Health, anthocyanins are linked to a reduced risk of heart disease, stroke, certain cancers and infections. Berries are also rich in fiber, folate, Vitamin C and potassium. The American Diabetes Association recommends mixing berries with low-fat yogurt, an excellent source of calcium, Vitamin D, Vitamin A and niacin.
Legumes
Legumes such as beans, nuts and lentils are an excellent source of fiber, protein, folate iron and potassium. Nuts are high in unsaturated fats, which are thought to lower cholesterol and improve overall heart health, according to the National Institutes of Health. The Daily Green recommends walnuts in particular, since they contain high levels of omega-3 fatty acids and antioxidants.
Leafy Greens
Dark, leafy greens such as mustard greens, collard greens or spinach are an excellent source of Vitamins A, C and K as well as potassium, folate and fiber. The National Institutes of Health suggest that eating leafy greens can improve visual and brain function. Leafy greens are also low in calories and carbohydrates, making them a suitable choice for diabetics, according to the American Diabetes Association.
Salmon
Salmon is low in saturated fat, high in protein and an excellent source of iron, zinc and calcium. Salmon is also high in omega-3 fatty acids and DHA (docosahexaenoic acid). According to the National Institutes of Health, this combination is linked to a lowered risk for heart disease and improved vision. Salmon is also a healthier alternative for pregnant women who crave seafood but want to avoid the high levels of mercury associated with certain types of fish.
References
- Dr. Oz: Five Superfoods to Eat Now
- American Diabetes Association: Diabetes Superfoods
- The Daily Green; 7 Superfoods to Eat for a Health Boost; Annie Bell Muzaurieta
- National Cancer Institute: Antioxidants and Cancer Prevention Fact Sheet
- National Institutes of Health Office of Research Services: Super Foods
- Chesapeake College; The 13 Most Powerful Superfoods; Amy Paturel, M.S., M.P.H.
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