Top Superfoods for 2019
Superfoods are nutrient-rich foods full of vitamins, minerals and antioxidants. Superfoods help improve your overall health, well-being and prevent chronic disease. When combined with a balanced-diet and regular exercise, adding superfoods to your daily meals can provide benefits to many different aspects of your health.
Seaweed is rich in vitamin A, vitamin C, magnesium, calcium, and zinc, and it’s also high in iodine, which you need for healthy thyroid function and regulates energy levels, mood and weight.
Not only are hemp hearts and seeds a great source of plant-based protein, they also have an optimal ratio of 3:1 omega-6 and omega-3 fatty acids, making them a great way to fight inflammation throughout the body while building strong muscles and bones.
Moringa is increasing in popularity, and for good reason. In addition to being full of protein, iron, and calcium. Moringa is a great source of vitamin C that will promote a healthy immune system, it is also a good source of antioxidants that will help prevent free radicals from causing damage to the body cells.
Tigernuts aren’t actually nuts, but rather a type of tuber that is very high in insoluble fiber, which aids in digestive health. Tigernuts also contain high level of iron, vitamin E, vitamin C, magnesium, enzymes such as amylases and lipases, that could help with digestion. They’re also rich in monounsaturated fats, the same heart-healthy type found in olive oil and avocados. And because they are rich in the amino acid arginine, they could also improve insulin sensitivity and help control blood sugar.
Chaga mushrooms have grown increasingly popular, particularly blended into coffee, tea, and other beverage mixes. These fiber-rich mushrooms are a great source of B vitamins, vitamin D, magnesium, potassium, and antioxidants like selenium, and have anti-inflammatory effects as well. They have also been linked with lowering cholesterol, boosting heart health, and managing chronic illnesses.
The resistant starch found in cassava and cassava flour is a type of fiber that feeds your gut bacteria and helps boost your digestive health while also lowering inflammation. It may also help control blood sugar and help you feel fuller after eating, which could help with weight loss. Cassava nice soft flour and is a great alternative to wheat flour for gluten-free eaters.
Maqui berries helps lower inflammation thanks to antioxidants, such as anthocyanins, ellagic acid, and flavonoids. There’s some evidence that maqui berries can help with dry eyes and diabetes, and a small research study in people with prediabetes found that maqui berry extract could help lower fasting insulin and glucose levels.
It’s likely no surprise to you that watermelon has long been hailed as a superfood, but research has shown that the seeds can be equally healthy, so don’t be so quick to spit them out. A handful of watermelon seeds is only 20 calories, and they contain fiber and healthy fats along with some vitamin E and small amounts of iron, magnesium, and folate.
Like kefir, sauerkraut is rich in probiotics, a type of good bacteria that can improve your immune health, boost your metabolism, and promote digestive health. Sauerkraut could also be helpful in preventing sickness, thanks to its antibacterial properties. “Because it is made from cabbage, sauerkraut is also packed with vitamin C, an antioxidant that supports your immune system, vitamin K for bone health, and fiber, which can help keep you regular and reduce your risk of type 2 diabetes and heart disease.
Trout is high in omega-3’s, which may help promote heart health by supporting healthy blood pressure and triglyceride levels. The oily fish is also high in protein and an excellent source of vitamin D and omega-3 fatty acids eicosapentaenoic (EPA) and docosahexaenoic acid (DHAA), which you need for a healthy heart, brain, and eyes.
Kefir, is an excellent source of vitamin B and probiotics, which are bacteria that boost your body’s immune response, production of vitamins and absorption of minerals. Probiotics also support healthy digestion and can help prevent disease, as well as depression and anxiety.
Pistachio nuts are a great snack choice, as they are full of nutrients such as B vitamins, magnesium, and potassium. They also can ultimately help you lose weight, manage blood sugar levels, and boost your (good) HDL cholesterol. These nuts are one of the highest in protein and fiber, and they hit the superfood trifecta because they are also a great source of healthy unsaturated fats.
Experts often agree that avocado oil is a healthier choice to cook with than coconut oil, as it has lower levels of saturated fatty acids. Avocados are a great source of antioxidants that help fight free radicals from causing damage in your body. They are also loaded in heart-healthy fats that can keep down your cholesterol and combat inflammation throughout your body.
Turmeric has been heralded by medical experts as a “wonder spice” for its anti-inflammatory benefits in helping gastrointestinal issues. Turmeric contains an active compound called curcumin, which aids in inflammation and heart health, and supports immunity. It also contains fiber, vitamins, minerals, and antioxidants to help promote optimal health.
In addition to aiding in digestion and helping to heal gut inflammation, bone broth is known for being high in calcium, magnesium, phosphorous, and collagen, a protein that gives skin its elasticity to look smooth and plump, as well as keeping your joints healthy to prevent arthritis.
Nut oils are a great way to switch up your cooking flavors and still get loads of nutrition. Whether you’re using peanut oil, walnut oil, or macadamia nut oil, all of these are a great source of the antioxidant vitamin E and high in heart-healthy omega-3 fatty acid that also help lower inflammation.