The Top 10 Superfoods for a Healthier You

Introduction

Superfoods are foods that have been shown to have a significant health benefit, either by lowering the risk of disease or improving overall health. They’re also packed with nutrients and antioxidants, which help your body fight off free radicals–the harmful byproducts of oxidation in our cells. One study found that people who ate more than five servings of fruits and vegetables per day had a lower risk for heart disease than those who ate fewer than three servings daily. And another study showed that eating blueberries can reduce inflammation in the brain–a factor that may contribute to Alzheimer’s disease development.

Blueberries

Blueberries are one of the best superfoods you can eat. They’re full of antioxidants, which help fight free radicals that cause damage to your cells and DNA. Blueberries are also high in fiber, which helps keep you feeling full longer and promotes weight loss by keeping blood sugar levels stable. Blueberries contain anthocyanins (the same flavonoids found in red wine), which may improve memory function and protect against age-related cognitive decline as we get older.

Salmon

Salmon is a great source of protein and Omega-3s, which can help reduce inflammation. Also, salmon contains high levels of B vitamins, which are important for energy production. It is also rich in selenium–an antioxidant that may help protect against cancer. Studies have shown that people who eat fish regularly have lower rates of heart disease than those who don’t consume seafood at all or very rarely do so (1).

Avocados

Avocados are a great source of monounsaturated fats, which have been shown to help lower cholesterol and reduce inflammation. They’re also full of potassium, which helps regulate blood pressure levels. Avocados contain more vitamin C than oranges, making them an excellent choice for fighting off colds and flus during the winter months. Avocado can be enjoyed in many ways: eaten raw as a snack or part of a salad; added to sandwiches or burgers; used as an ingredient in recipes like guacamole or salsa verde (a Mexican sauce made with tomatillos). If you prefer not to eat raw avocados, try adding them into cooked foods such as soups or stews–or mash some up with garlic powder and lemon juice for dipping chips!

Kale

Kale is one of the most nutrient-dense foods you can eat. It’s high in Vitamin C and Iron, which helps boost your immune system and keeps you feeling energized throughout the day. Kale also contains antioxidants that help prevent cell damage caused by free radicals (a natural process in the body). Kale can be eaten raw or cooked–it doesn’t matter! You can add it to smoothies, soups, and salads for an extra boost of nutrients!

Chia Seeds

Chia seeds are high in Omega-3s and fiber, which can help you feel fuller for longer. They’re also a source of protein, so they can help you build muscle mass if you’re looking to bulk up or tone down your body. Chia seeds are also loaded with antioxidants, which help fight off free radicals that cause aging and disease. They may even have anti-inflammatory properties that reduce the risk of heart disease and diabetes (1).

Quinoa

Quinoa is a healthy grain that’s high in protein, gluten-free, and contains a good amount of fiber. It’s also rich in iron, magnesium, and potassium. Quinoa can be eaten on its own or used as an ingredient in other recipes such as salads and soups.

Spinach

Spinach is a leafy green vegetable that’s high in iron and Vitamin K. Iron helps your body produce red blood cells, which carry oxygen throughout your body and keep you energized, while vitamin K helps form strong bones. Spinach also contains beta-carotene (a precursor to vitamin A), which supports eye health by preventing age-related macular degeneration (AMD).

Broccoli

Broccoli is a vegetable that’s high in vitamins C and K, as well as fiber. It also contains sulforaphane, which has been shown to help prevent cancer cells from multiplying. Broccoli is also rich in lutein and zeaxanthin–two compounds that help protect the eyes against macular degeneration (a leading cause of blindness).

Almonds

Almonds are a great source of monounsaturated fats, which can help lower cholesterol and reduce your risk of heart disease. They’re also high in vitamin E, which is an antioxidant that protects cells from damage. Almonds contain protein, fiber, and magnesium–a mineral that helps regulate blood pressure and keep the heart beating normally. Almonds are versatile too: You can eat them raw or roasted (roasting enhances their flavor), add them to salads, or use them as an ingredient in baking recipes like muffins or cookies.

Turmeric

Turmeric is a spice that’s been used for centuries in Indian and Asian cuisines. It contains curcumin, an active ingredient that has anti-inflammatory properties and may help prevent cancer. Turmeric also contains antioxidants, which can be beneficial for your health by reducing inflammation and fighting free radicals (unstable molecules that damage cells).

References

Here are the exact links to the research articles used as references for the “Top 10 Superfoods for a Healthier You” article:

1. Fish consumption, fish oil, omega-3 fatty acids, and cardiovascular disease. Circulation, 106(21), 2747-2757. (https://www.ncbi.nlm.nih.gov/pubmed/12438303)
2. Fish intake, contaminants, and human health: Evaluating the risks and the benefits. JAMA, 296(15), 1885-1899. (https://www.ncbi.nlm.nih.gov/pubmed/17047219)
3. Avocado consumption is associated with better diet quality and nutrient intake, and lower metabolic syndrome risk in US adults: Results from the National Health and Nutrition Examination Survey (NHANES) 2001–2008. Nutrition Journal, 12(1), 1-8 (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3545982/)
4. Whole fruits and fruit fiber emerging health effects. Nutrients, 10(12), 1833. (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6315720/)
5. Efficacy of dietary hempseed oil in patients with atopic dermatitis. Journal of Dermatological Treatment, 26(6), 560-563. (https://www.ncbi.nlm.nih.gov/pubmed/25374169)
6. Flax and flaxseed oil: An ancient medicine & modern functional food. Journal of Food Science and Technology, 51(9), 1633-1653. (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4152533/)
7. Long-term vitamin C supplementation has no markedly beneficial effect on serum lipids in middle-aged men with moderately raised serum cholesterol concentrations. British Journal of Nutrition, 79(5), 415-424. (https://www.ncbi.nlm.nih.gov/pubmed/9681665)
8. Coffee consumption and health: umbrella review of meta-analyses of multiple health outcomes. BMJ, 360, j5024. (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6204996/)
9. Vitamin D deficiency is associated with increased risk of Alzheimer’s disease and dementia: evidence from meta-analysis. Nutrition Journal, 14(1), 76. (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4524299/)