Today we will be talking about superfoods! What are superfoods, you ask? Superfoods can be some of the best foods you can eat because they are "super" and packed with various nurtrients that are great for your health. According to the Oxford Dictionary, a superfood is, "A nutrient-rich food considered to be especially beneficial to health and well-being" ("Superfood", 2014). Although there is a formal definition for superfoods, there is a criteria that all superfoods follow. All superfoods have, "Low calories, high fiber, high proportion of omega-3 fatty acids, high [percentage] in phytochemicals, high [percentage] in minerals and vitamins" (A Woman's Health, 2014).
Superfoods are great sources of, "Clean protein, vitamins, minerals, enzymes, antioxidants, good fats, essential fatty and amino acids, [etc]" (Fagley, Dec. 13, 2012). When looking at/categorizing a superfood, you should look for how many different nutrients you are getting and how many of those nutrients to determine if it is superfood. The amount of phytonutrients, chemical compounds, and toxins are also key things in determining how "super" the food is. If the nutrient density and diversity is high, the phytonutrient content is high, and the amount of toxins is low, then you are in good shape.
Some great super foods for you to try include, kale, flaxseed, pistachios, broccoli, and quinoa. Kale is a great option because it contains plenty of vitamin A and C, (more than you need in a day!) and sulforaphane, which protects you against cancer. Flaxseed is deemed a "superfood" because it has many vital nutrients such as, linoleic acid, fibre, magnesium, manganese, folate, and copper, all which help prevent heart disease, stroke, diabetes, and cancer. Pistachios are a great superfood to eat because they are rich in soluble fiber, protein, phytosterols, and unsaturated fat. Broccoli is one of the most nutrient dense and nutrient diverse foods out there, containing vitamins A, C, K, B2, B6, folate, manganese, tryptophan, and many more. Broccoli helps detoxify your body, reduce allergy reaction, a prevent inflammation in your body. Quinoa is a seed that is a plant-based protein source. No other plant-based food contains nine amino acids of protein like quinoa does. It is packed with manganese, iron, magnesium, and tryptophan. All of these foods are great to try for "super" health benefits.
Cites:
Fagley, Heidi. "What Makes a Food a Superfood?" NaturalNews. N.p., 13 Dec. 2012. Web. 14 May 2014.
Fritz, Randy. "9 Health Benefits of Broccoli." Care2. N.p., 30 May 2012. Web. 14 May 2014.
"Pistachio Nuts." JoyBauer.com. N.p., n.d. Web. 14 May 2014.
"Top Superfoods." Top Superfoods. N.p., n.d. Web. 14 May 2014.
Wade, Laren. "Kale Loves You, but Do You Love Kale Back?" TakePart. N.p., 26 Nov. 2013. Web. 14 May 2014.
Wade, Lauren. "Quinoa's Here to Stay." TakePart. N.p., 26 Nov. 2013. Web. 14 May 2014.
"What's So Super About Superfoods? | A Woman's Health - Women Magazine." What's So Super About Superfoods? | A Woman's Health - Women Magazine. N.p., n.d. Web. 14 May 2014.
Images:
Rainbow Quinoa. Digital image. Alter Eco Foods. N.p., n.d. Web. 14 May 2014.
Superfoods are great sources of, "Clean protein, vitamins, minerals, enzymes, antioxidants, good fats, essential fatty and amino acids, [etc]" (Fagley, Dec. 13, 2012). When looking at/categorizing a superfood, you should look for how many different nutrients you are getting and how many of those nutrients to determine if it is superfood. The amount of phytonutrients, chemical compounds, and toxins are also key things in determining how "super" the food is. If the nutrient density and diversity is high, the phytonutrient content is high, and the amount of toxins is low, then you are in good shape.
Some great super foods for you to try include, kale, flaxseed, pistachios, broccoli, and quinoa. Kale is a great option because it contains plenty of vitamin A and C, (more than you need in a day!) and sulforaphane, which protects you against cancer. Flaxseed is deemed a "superfood" because it has many vital nutrients such as, linoleic acid, fibre, magnesium, manganese, folate, and copper, all which help prevent heart disease, stroke, diabetes, and cancer. Pistachios are a great superfood to eat because they are rich in soluble fiber, protein, phytosterols, and unsaturated fat. Broccoli is one of the most nutrient dense and nutrient diverse foods out there, containing vitamins A, C, K, B2, B6, folate, manganese, tryptophan, and many more. Broccoli helps detoxify your body, reduce allergy reaction, a prevent inflammation in your body. Quinoa is a seed that is a plant-based protein source. No other plant-based food contains nine amino acids of protein like quinoa does. It is packed with manganese, iron, magnesium, and tryptophan. All of these foods are great to try for "super" health benefits.
Cites:
Fagley, Heidi. "What Makes a Food a Superfood?" NaturalNews. N.p., 13 Dec. 2012. Web. 14 May 2014.
Fritz, Randy. "9 Health Benefits of Broccoli." Care2. N.p., 30 May 2012. Web. 14 May 2014.
"Pistachio Nuts." JoyBauer.com. N.p., n.d. Web. 14 May 2014.
"Top Superfoods." Top Superfoods. N.p., n.d. Web. 14 May 2014.
Wade, Laren. "Kale Loves You, but Do You Love Kale Back?" TakePart. N.p., 26 Nov. 2013. Web. 14 May 2014.
Wade, Lauren. "Quinoa's Here to Stay." TakePart. N.p., 26 Nov. 2013. Web. 14 May 2014.
"What's So Super About Superfoods? | A Woman's Health - Women Magazine." What's So Super About Superfoods? | A Woman's Health - Women Magazine. N.p., n.d. Web. 14 May 2014.
Images:
Rainbow Quinoa. Digital image. Alter Eco Foods. N.p., n.d. Web. 14 May 2014.