Unlocking the Power of Superfoods

Boost Your Health with Every Bite

There are many influencers who try to sell you on their expertise of “super” foods. Although I’m a firm advocate of these types of foods, I do believe that some of these self-taught influencer’s base their recommendations on their self beliefs rather than actual health facts. Having seen reel after reel about superfoods, I realized that most foods being branded out there are just… well… not so super.

Because of my background in nutrition, I want to clear some misconceptions about superfoods and dive into what is really super and what isn’t. Marketing is a strong tactic and if a food marketer labels pureed carrot tops as a superfood, it’s highly likely to sell. 

To help you find the truth behind the red curtain, I’m going to share which foods are beneficial and why they are considered superfoods.

What is a Superfood?

A food is considered a “superfood” when it is particularly rich in nutrients like vitamins, minerals, antioxidants, and fiber, making it significantly beneficial for overall health and well-being; essentially, it’s a food packed with high concentrations of health-promoting compounds compared to other foods.  

These foods can contribute to various health benefits like improved immune function, reduced inflammation, better heart health, and protection against chronic diseases. Not all foods that are described as “super” really are. So you just have to be mindful of that as you are making your grocery list! 

My Favorite Superfoods!

Here are some important foods that you can incorporate into your daily food intake that could be very beneficial for you!

Blueberries

Blueberries have the ability to lower risk for heart disease, and reduce joint and muscle pain. Half a cup a day can be very beneficial as it can help reduce post exercise stress and inflammation while also cutting heart attack risks by one-third. 

But keep in mind, too much of anything could be bad for you. Berries have sugar, so if you plan on mixing fruit throughout the day, make sure to check with your doctor about your daily fruit intake.

Turmeric

The clearest benefit is that it helps reduce inflammation. You can add to your food for maximum absorption and benefits.

Turmeric has been used in ancient meds and Southeast Asian cuisines for centuries. Many cultures, such as India, North Africa, Middle East, Indonesia, Morocco, and Thailand use turmeric as a common ingredient in their cuisines. 

Luckily, Houston is a melting pot of cultures and you can easily find most of these cuisines throughout the city. 

Salmon

The omega 3 fatty acids in salmon help boost brain and heart health as omega 3’s have a nice blood thinning effect. This can help reduce the chances of heart attacks and strokes. 

Keep in mind that wild caught salmon is said to be much healthier than farm caught salmon. Farmed salmon contains more fat than wild salmon, which mainly comes from the omega-6 fatty acids. 

Wild salmon is also considered healthier because it has more balanced omega-3 to omega-6 fatty acid ration. In addition, farm salmon may contain more potentially harmful contaminates than wild salmon. 

Red Wine

Now for you wine drinkers, don’t take this advice as a way to down your favorite bottle of red every night. Studies show that about 5 ounces of wine a day for women and about 8 ounces for men can be very beneficial. 

Red wine is also known for a host of cardiovascular benefits. A 2009 review in the Journal of Nutrition found a significant body of research pointing to a lowered risk of all-cause and cardiovascular mortality for populations that consume resveratrol-rich foods such as red wine. 

Dark Chocolate

A few ounces of dark chocolate can deliver a heart healthy dose of flavonoids that lower LDL cholesterol, stabilize sugar levels, and improve blood flow. Dark chocolate has also been known to boost your mood.

Black Beans

Black beans are high in fiber, iron, and B vitamins.  Adding black beans to your diet can lower the risk of developing cardiovascular disease. 

In addition, black beans are naturally low in sodium and contain potassium, calcium, and magnesium, all of which can help people manage their blood pressure.

Health Tip: If you buy canned blacked beans, make sure to purchase low sodium canned options and still drain and rinse to further reduce sodium content.

Green Tea

Research has shown that green tea can boost your metabolic rate by 3 to 4 percent. Also, green tea is known for reducing inflammation and catechins in green tea have been explored for their ability to prevent a variety of cancers.

Apples

Remember that old saying, “An apple a day keeps the doctor away?” Have you ever asked a doctor why?  

One fact is that apples have been known to help lower blood pressure and open blood vessels.

Apples also contain fiber and pectin which helps feed good gut bacteria. This can help with digestion and help control acid reflux. The fiber in apples can also help with heart health. 

Coffee

With the right amount, coffee does have its benefits. Caffeine is the most researched performance product on the planet. With the right amounts, coffee has been known to lower risk for dementia, diabetes, and maybe even Parkinson’s. 

Studies also suggest that regular black coffee consumption may be linked to a reduced risk of certain cancers like liver, breast, and colon cancer. 

Broccoli

It’s inexpensive and full of fiber and vitamins. It also contains sulforaphane which helps cells fight cancer. Broccoli activates pathways inside the cell so that the cell starts creating its own antioxidants.

Superfoods Rule of Thumb

One of the first things that goes without saying is that superfood or not, nothing is going to undo habitual poor eating. Unless you practice good eating habits and incorporate a diet that aligns with your health and fitness goals, you may not benefit from the nutrients of these superfoods.