“Superfood” What is Superfood? (5 Popular Superfoods)

Superfoods are foods that are rich in nutrients such as vitamins, minerals and antioxidants and have health-supporting properties. These foods are generally plant-based, although some fish and dairy products may also fall into the superfood category. Although the American Heart Association states that there is no scientific definition of the term “superfood”, the benefits these foods can offer as part of a healthy diet are undeniable.

Superfoods contain a variety of nutrients, such as antioxidants, which are thought to prevent cancer and other diseases by reducing oxidative stress, which occurs when there are excessive amounts of free radicals in the body.

Here are 5 popular superfoods that have positive effects on health and that you can add to your diet:

Popular superfoods

Superfoods alone do not have a miraculous effect and cannot replace a balanced diet, but we can list the most popular ones as follows:

  • Pomegranate: This fruit, which is an indispensable part of the winter season, contains many nutrients such as fiber, vitamin A, vitamin C and some B vitamins, as well as calcium, potassium, which is necessary for the nervous system and muscle health, and iron for red blood cells. It also contains 3 times more antioxidants than green tea. [one]
  • Blueberries: Consumed between July and September, blueberries often top the superfood lists because they are rich in vitamins, soluble fibers and phytochemicals. Epidemiological studies link regular and moderate intake of blueberries and/or anthocyanins to reduced risk of cardiovascular disease, death and type 2 diabetes, weight control and neuroprotection. [2]
  • Cabbage: Available in November, January and February, kale deserves its attention as a superfood, but that’s true of most dark green leafy vegetables. For example; Chard, kale, spinach and broccoli are also among the highlights. These dark green vegetables are full of vitamins A, C and K, as well as fiber, calcium and minerals. Cabbage is also rich in lutein and zeaxanthin, two nutrients important for eye health. A study conducted in the past years has shown that people with low levels of these nutrients in their eyes have a higher risk of developing vision-threatening diseases such as age-related macular degeneration and cataracts. [3]
  • Hazelnuts etc. Nuts: Nuts, especially hazelnuts, contain high levels of minerals and healthy oils. Although these are commonly featured on superfood lists, they have their drawbacks. The fact that they are high in calories can be considered a disadvantage. If we need to give a hint at this point, it is more ideal to consume nuts because they take time to eat and this slows you down. Therefore, you will not consume too much of a high-calorie food.
  • Fish: Salmon, sardines, mackerel and some other fatty fish are rich in omega-3 fatty acids, which are thought to reduce the risk of heart disease and stroke. [4]If you are concerned about harmful substances that fish may contain, avoid eating fish that are higher on the food chain. For example; Some fish, such as shark and swordfish, contain higher levels of mercury than smaller fish such as sardines, finches and anchovies. Although mercury is excreted from the body over time, frequent feeding of fish containing mercury causes mercury to accumulate in the body.

Superfoods are an important part of a healthy diet, but they don’t offer miracle solutions. When included in a balanced diet, they can have positive effects on overall health. When consuming superfoods, variety and moderate amounts are key. Consider superfoods as part of a balanced diet for a healthy lifestyle.

 

You may also like...