No one single food — not even a superfood — may offer all the nutrition, health benefits as well as energy we in order need to nourish ourselves. It is recommended that healthy eating patterns mixing healthy choices from across all food groups while, at the same time, paying attention to calorie limits.
Over the last couple of years, research has shown that healthy dietary patterns can lessen the very real risk of high blood pressure, heart disease, diabetes in addition to certain cancers. Dietary patterns such as the DASH (Dietary Approaches to Stop Hypertension) diet and the Mediterranean diet, which are mostly plant-based, have shown significant health benefits and reduction of chronic disease.
The Term Is Misleading
In terms of nutrition, there’s no such thing as a ‘superfood’ which is endowed with superpowers akin to superman. The superfood term was coined for marketing purposes in order to influence food trends and also sell products.
The food industry allocates the superfood label to nutrient-rich foods which have a supposed capacity to affect health positively. Although many foods may be described as super, it’s very important in order to understand that there is not one single food which holds the key to good health or disease prevention. A combination of nutrient-rich foods does, which is why we’ll review some of them here.
The biggest advantage that stands out about salmon is this fish is really high in omega-3 fatty acids. This healthy fat assists with lowering triglycerides, slowing the formation of artery-clogging plaques, and slightly reducing blood pressure.
However, that’s not all it can do.
Omega-3s are a natural blood thinner, In addition, there has been evidence that they assist with preventing blood clots and lower triglycerides. They also have anti-inflammatory properties, which may assist with relieving arthritis.
Dark Leafy Greens
Dark green leafy vegetables (DGLVs) are an exceptional source of nutrients including folate, zinc, calcium, iron, magnesium, vitamin C as well as fibre. Part of what makes DGLVs so great is their potential for reducing your risk of chronic illnesses including heart disease in addition to type 2 diabetes.
In addition, DGLVs contain high levels of anti-inflammatory compounds that are known as carotenoids. These may protect against particular types of cancer.
Some of the well-known DGLVs include:
- Swiss chard,
- Collard greens,
- Turnip greens, as well as
Some of the DGLVs have a bitter taste and not everyone will enjoy them plain. This means that you should get creative by including them in your favourite soups, salads, smoothies, stir-fries as well as curries.
Berries are high in fibre and they are naturally sweet. Their rich colours mean that they are high in antioxidants in addition to disease-fighting nutrients. When berries do not happen to be in season, it is just as healthy to buy them frozen. Add to yoghurt, cereals as well as smoothies, or eat plain for a snack.
Olive oil is a marvellous source of vitamin E, polyphenols, as well as monounsaturated fatty acids. All of these help with reducing the risk of heart disease.
Use olive oil in place of butter or margarine in pasta or rice dishes. Drizzle over vegetables, utilise as a dressing, or when sautéing.