Top 10 Superfoods for 2021
Tired of eating leafy greens and goji berries? We’ve got your back!
Ready to step up your game and incorporate some delicious ways to get nutrients into your body? It's time to introduce you the world of superfoods - high nutrient 'super health' foods that are also kind to your taste buds.
What is a “superfood”?
Superfoods have high nutritional value with minimal processing, making them healthier to consume. Incorporating these outstanding foods is a great way to not only make your go-to meals more interesting, but get peace of mind for eating healthier as well.
Why are superfoods recommended?
Generally, an ideal balanced diet consists of foods that are organic, pasture-raised, non-GMO, and grass-fed to help keep your body free of toxins. Superfoods offer the same perks to help avoid toxins and inflammation in your body.
Here are some of the best superfoods that can amp up your nutrition:
Don't be put off by the name; this superfood from the Philippines got its name from its white flesh with a bread-like texture. In fact, it doesn’t taste sweet like fruit either.
With a taste somewhere between artichoke and chestnut, breadfruit can be eaten raw or cooked in the same way as a potato. However, unlike potatoes, breadfruit isn’t harmful to your gut. It earns the title of a superfood by providing 25% of the daily recommended fiber intake as well as magnesium, phosphorus, protein, thiamine (B1), and niacin (B3).
You can fry breadfruit, bake it in spears, or simmer in a mash with coconut milk for added deliciousness.
Many high-quality studies show that turmeric, a member of the ginger family, has major benefits for your body and brain. Many of these benefits come from its main active ingredient, curcumin. It has powerful anti-inflammatory effects and is a very strong antioxidant.
Bear in mind that adding a dash of turmeric won’t be of much help. To take full advantage of this superfood, you need to take it in large quantities, which is why many people prefer its more potent form, curcumin.
You can increase the bioavailability of turmeric by mixing it with healthy fats like coconut oil or nut milks. "Golden" milk made with turmeric, cinnamon, ginger and other spices blended with your choice of milk, can be a delicious alternative to coffee or tea.
If you are unable to consume adequate amounts in your food, you may want to try liposomal curcumin, a supplement that is the most bioavailable form of turmeric.
Here comes the superfood with a debatable reputation. Eggs offer protein and nutrients, but also contain high amounts of cholesterol, which you may have heard about in the news.
However, what many people aren’t aware of is not all high cholesterol foods are harmful. This is because our body's way of reacting to cholesterol depends on our nutritional status and genetic makeup. Healthy adults can eat eggs daily without any increased risks of heart disease.
Eggs can be a great source of nutrition for those who aren’t suffering from allergies or sensitivity. It's a great idea to add this vitamin A and B, iron, and selenium-rich food into your everyday diet. Look for organic, free-range eggs to get the most out of this superfood.
Natural extra virgin olive oil (EVOO) has so many health benefits, it's almost a necessary part of everyone's diet. This is the brain food that entices many people to opt for a Mediterranean diet.
EVOO is packed with antioxidants like Vitamin E and polyphenols, which play a big part in improving your memory. It combats beta-amyloid plaque and neurofibrillary tangles in the brain, which contribute to the degrading of the nerve cells associated with Alzheimer’s diseases.
Not all olive oil is 100% natural and you will often need to pay a higher price to ensure high quality. Unfortunately, the standard olive oil on the grocery shelf can contain cheaper oils which dilute its health benefits. Make sure it’s a trustworthy brand, and look for Non-GMO or a Certified Organic Label. A high quality olive oil will have a slightly peppery punch on the tongue.
You can incorporate olive oil into your daily diet through salad dressing or even drizzle a little on top of your warm cup of soup. This way, you can preserve the heat-sensitive antioxidants that can get lost during cooking. Olive oil has a very low smoke point and should not be used for frying - try coconut oil instead!
Nothing can beat avocados in the healthy fat category. This is because they contain monounsaturated fats (MUFAs), such as oleic acid, which can reduce inflammation in your body.
The delicious nutrition package is full of Vitamin K, E, B6, and B5 and potassium that can fulfill your daily intake of nutrients.
You can incorporate delicious avocados into your diet by adding to almost any type of salad, or adding a few slices of avocado to your burger, smoothie, or on top of fish.
Dark chocolate (70% and higher) is more than just a tasty treat! The higher cacao content in dark chocolate is packed with benefits such as monounsaturated fats, antioxidants, and flavonoids.
Fondly known as the 'love drug', chocolate contains phenethylamine, a chemical that triggers the release of pleasurable opium-like compounds known as endorphins.
The antioxidants in cacao support your heart health and improve risk factors associated with heart disease. Dark chocolate also contains a compound called theobromine which can potentially lower inflammation and reduce blood pressure. All in a very tasty package!
There is a reason why grandma always counted on ginger tea or ginger ale every time you were sick. It is full of properties that can ease not just bloating but also settle an upset stomach and accelerate the process of stomach emptying.
You may have noticed motion sickness medications have added ginger to their formula, as it has been proven to be even more effective! Ginger also helps reduce oxidative stress caused by free radicals..
Add it to your Carrot and Ginger soup along with some lemon zest to spice up your ordinary meals.
Salmon is one incredible superfood that can help keep us healthy. It is chock full of Omega 3 fatty acids, protein, Vitamin B, and the antioxidant astaxanthin that can’t typically be found anywhere else.
The way to incorporate salmon in your diet is to try swapping a fresh filet of salmon for beef in a burger, which is ideal for BBQ days when you're craving a healthy but delicious meal.
Regular potatoes contain unhealthy starches and have minimal nutritional value, whereas sweet potatoes are a great source of fiber, minerals, and vitamins. Research shows that antioxidants in purple sweet potatoes can promote healthy gut bacteria like Bifidobacterium and Lactobacillus species.
Sweet potato has the ability to convert Vitamin A into your bloodstream and thus support eye health.
Go for a Sweet Potato Gnocchi or breakfast hash to instantly level up your diet in the morning and keep you energized throughout the day.
All those gorgeous, turquoise smoothies you see on social media and in coffee shops are courtesy of spirulina, a nutritious algae that doesn’t just have a pretty color. It can support immune function and create a healthy balance of histamines in your body.
Spirulina is packed with vitamins, protein, and minerals to give you a nutritional boost for the day. It contains a good source of vitamin A as beta carotene, a range of vitamin Bs and Vitamin K to help supply your nutritional perks for the day.
Its mild taste can be enjoyed in Green Goddess Dressing or yes, added to your smoothie for a boost of vitamins and color.
Start introducing some of these superfoods into your diet today, and experience unmatched results within a few months!