10 Superfoods to add to your diet - Medshield Movement

10 Superfoods to add to your diet

First things first, there is no such thing as a superfood. Superfoods are not a nutritionally recognised category of foods and there is no formal criteria that a food needs to meet to be considered one. No single food can improve health completely on its own.

It is a marketing term used to increase the sales of food products, and isn’t a term commonly used among health coaches and nutrition experts.

It is, however, a wonderful word to help put emphasis on foods that are healthier than others. In the nutrition space, “superfoods” are simply nutrient-dense foods that are beneficial for the body, and help promote overall health and wellbeing when included regularly in the diet.

Here are 10 “superfoods” to include in your diet. It’s important to eat a variety of them on a regular basis in order to reap their benefits.

1) Dark Leafy Greens

The darker the leaf, the better! Some common examples include leafy greens like spinach or kale. These foods have a lot of health benefits for the body, including protecting cells from free radical damage.

2) Blueberries

Blueberries are a great source of antioxidants, vitamins and minerals. They also help to keep you feeling full for longer, which can aid in weight loss. They help with brain function, reduce inflammation, lower the risk of heart disease and help to regulate blood sugar.

3) Legumes

Legumes include beans, peas, and lentils, which are all excellent sources of protein and fibre. They also contain high amounts of minerals like iron, potassium, zinc and magnesium which are essential for maintaining healthy blood pressure levels.

A few ways to add legumes to your diet include adding cooked legumes as a side dish and in curries or adding raw legumes in salads.

4) Almonds

Almonds are a good source of vitamin E, which has been shown to have anti-ageing and anti-inflammatory benefits. They also have healthy fats and protein and are low in sodium. Almonds, eaten regularly, have also been proven to help lower blood cholesterol.

5) Fermented Foods

Fermented foods have been around for centuries, but have recently gained popularity. The fermentation process is believed to improve overall gut health. A biodiverse gut that is microbe-rich may promote the development of overall health and lower disease risk.

There are many fermented foods to choose from, but some of the most popular ones include kimchi, sauerkraut, kefir and yoghurt.

6) Garlic

Garlic is known for its anti-inflammatory and immune-boosting properties and has been used for centuries as an antibiotic and treatment for the common cold. Garlic is not only good for your health but it also keeps your meals tasting great!

7) Turmeric

Turmeric contains curcumin which is an antioxidant that can help prevent some diseases and it can also help with inflammation and pain relief. The best way to consume turmeric is to pair it with black pepper, which has been proven to enhance its effects. Hello, turmeric latte!

8) Avocado

Avocados are rich in healthy fats, vitamins, and minerals which make them excellent sources of nutrition. Did you know that they have more than double the potassium of bananas? They are also extremely high in fibre.

9) Sweet Potatoes

Sweet potatoes are not only delicious but also healthy. They are low in calories and have a high content of vitamin A, potassium, and magnesium. They’re rich in protein, making them a good source of protein for those who don’t eat meat. 

10) Extra Virgin Olive Oil

Olive oil can be used as cooking oil or as an ingredient in salad dressings and sauces. It is packed with healthy fats, has no cholesterol, and contains antioxidants. 

Olive oil can also help to reduce inflammation in the body and it may even have some anti-ageing properties for your skin.

The bottom line: Don’t rely on one single “superfood” for health promotion. The best kinds of diets include daily consumption of a variety of nutrient-dense foods.

Written by: Jodi Edmunds 

Integrative Nutrition Health Coach 

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