Superfoods — mostly plant-based but also some fish and dairy — are nutritionally dense and are therefore good for our health. Blueberries, salmon, kale and acai are just a few examples of foods that have garnered the "superfood" label.
Superfoods have extra-large doses of vitamins and minerals that can help us ward off diseases and live a longer, healthier life. Some of the nutrients that certain super foods contain include antioxidants, thought to ward off cancers; healthy fats thought to prevent heart disease; fibre thought to prevent diabetes and digestive problems; or phytochemicals, the chemicals in plants responsible for deep colours and smells, which can have numerous health benefits.
I believe every naturally occurring food is a super food. Consuming foods that are packed with nutrients is certainly a good idea. More than a super food I believe in a super diet. So, add the pink of health to your diet by adding some of these colourful super foods in your daily diet.
Red and purple: Add berries on your pancakes instead of bananas and mangoes. Blueberries often top many lists of superfoods because they are rich in vitamins, soluble fibre and phyto-chemicals. But the same nutrients found in blueberries are also found in many other kinds of berries, including strawberries and cranberries. Add purple cabbage, beetroot, dark purple and red carrots in your salads. Prefer tomato (arabiata sauce) over alfredo (white cheese sauce) for your pasta. Salmon also can be included 2 times per week as it is one the best sources for omega-3 fatty acids, which are thought to lower the risk of heart disease and stroke.
Dark greens: Add broccoli / cabbage/ dark green leafy vegetables like spinach, kale, amaranth leaves, collards, mustards or basil leaves to your soups and salads. These vegetables are loaded with vitamins A, C and K, as well as fiber, calcium and other minerals.
Yellow and orange: Have a corn on cob for a snack; add pumpkin or squash to thicken your gravies and chicken casserole. Choose sweet potatoes over potatoes. Having baked sweet potato fingers as a side dish not only they are also naturally sweet and don't require added butter, cream or salt typically to potato sides.
Beans and whole grains are standard additions to the superfood lists. Beans are a source of low-fat protein. Beans contain insoluble fibre, which lowers cholesterol; soluble fibre, which provides a longer feeling of fullness; and loads of vitamins and trace minerals largely absent in the typical diet.
Nuts and seeds contain high levels of minerals and healthy fats. Although these are common additives on superfood lists, the downside is that they are high in calories. Portion control is key. Add 6 pcs of almond or 1 walnut or 1 teaspoon of flax seeds to your bowl of cereal in breakfast can load your meal with good nutrients.
Dark chocolates can replace your calories laden dessert everyday and bring whole lot of health benefits from helping you manage stress to being beneficial for your skin and heart. For the same reasons you can consider adding green tea, natural yogurt and olives can be added in various ways to your daily diet.
Try and have all seasonal fruits and vegetables locally available as they are packed with the maximum natural goodness, rather than having a bowl of exotic fruits like kiwi or few berries coming out of deep freezers and sold at fancy super markets.
Eat natural, Stay Super!