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The word “superfood” is used a lot by the media and health professionals, but what exactly does it mean, if anything? The term doesn’t have an official definition and can be used to describe various types of foods, from berries to grains.
There might not be a definition for “superfood,” but dietitians and others in the health field may use the term to describe a food that has the following attributes:
In other words, a superfood will net you more nutrients per serving and provide more bang for your buck than other foods. Let’s take a look at the top superfoods and why they’re so, well, super.
You know that deep blue color in the skin of a blueberry? That’s thanks to the anthocyanins, a type of plant pigment, the berries contain. And those anthocyanins are also linked to the many health benefits these tiny gems provide, including helping to reverse age-related cognitive declines and a reduced risk of heart disease. And they’re no slouch in other nutrients, supplying 4 grams of fiber in each one-cup serving, as well as vitamins C and K. Recent research on blueberries shows they have promise in supporting gut health as well.
This legume is super versatile and can be used to make everything from pasta to edible cookie dough. Nutritionally, chickpeas are standouts for providing a basketful of benefits, including protein, fiber, potassium and magnesium. While there are many forms of plant protein, this tiny yellow bean distinguishes itself by being a complete protein, which means it contains all 9 essential amino acids.
The type of fiber in chickpeas is mostly soluble and is called raffinose. Raffinose gets broken down in your gut, helping to keep you regular. And all that fiber (more than 6 grams per half cup serving) is also beneficial for stabilizing blood sugar, making the legume a smart pick for anyone with pre-diabetes or diabetes. And if you’re looking to shed a few pounds, all that fiber, plus 7 grams of protein per serving, can help you feel full longer.
While kale may be the most popular leafy green, don’t sleep on spinach, arugula, mustard greens or watercress. All these gorgeous greens provide a wealth of nutrients. Iron-rich spinach is a great choice, especially for women. Peppery arugula makes a flavorful salad and provides iron, folate and vitamin A. Watercress is high in isothiocyanates, which may help prevent cancer by helping our body get rid of carcinogens. Kale is loaded with beta-carotene and lutein and zeaxanthin, making it a smart choice for eye health. It’s also rich in vitamin K, which is essential for blood clotting and is also important for bone health. If you haven’t given mustard greens a try, consider adding it to your must-try list. The pungent bite of this green makes it a tasty addition to egg dishes and it makes a wonderful side when sautéed.
Note that all dark leafy vegetables contain vitamin K, which should be limited if you take blood-thinning medications.
If someone told you that you could add two years to your life by eating one food — would you? Well, study after study points to the myriad benefits of eating fish, specifically ones that contain omega-3 fatty acids like salmon. Not only do those healthy fats keep our tickers healthy, they also keep our brains in top form.
A recent meta-analysis found that eating fish was associated with a 20% lower risk of Alzheimer’s. With Alzheimer’s rates on the rise, we should all take note of this significant finding. What’s more, seafood eaters are also less likely to be depressed. In addition to those awesome omegas, salmon contains 21 grams of filling protein in a 3-ounce serving, as well as 444 IU of vitamin D.
Not only is this creamy green fruit a fave toast and chip topper, it’s also nutrient dense. That delicious green interior is surprisingly high in fiber, with 5 grams in each avocado half. And all that smoothness comes from a high content of heart-healthy monounsaturated fat. Did we mention that avocados also supply 345 milligrams of potassium and contain eye-healthy lutein? It all adds up to nothing less than super.
Good things do come in small packages! These mighty little seeds are both rich in alpha-linolenic acid (ALA), a plant-based omega-3 fatty acid that helps fight inflammation. And flaxseeds also contain lignans, which provide anti-cancer and antioxidant benefits. The diminutive chia seed is also rich in fiber, gluten-free and a good source of protein. Additionally, chia seeds provide long-lasting energy and can help you stay hydrated.
While kimchi isn’t a single ingredient, I’m including it on this list because it checks so many health boxes. It’s a rich source of gut-boosting probiotics, it contains the brain-boosting nutrient, choline, and it also provides immune-supporting benefits.
Made from cabbage, scallions and sometimes radish, kimchi is fermented with garlic, ginger, chili pepper and fish sauce and is traditionally buried in the ground to ferment. This traditional Korean food is delicious and a flavorful addition to so many dishes.
When it comes to a multitasking ingredient, yogurt is a standout. You can love it for its bone-building calcium and vitamin D, and its muscle supporting protein and potassium. And you can also be a fan of its tummy-taming probiotics. Plus, new research highlights the association between eating yogurt and a lower risk of Type 2 diabetes. Since that list of benefits is pretty stacked, yogurt is one of those foods that I try to include daily to help cover my nutritional bases. Regular yogurt provides 6 grams of protein per three-quarter cup serving, while Greek yogurt supplies even more at 13 to 15 grams of protein per serving. Both types are great — it really depends on what consistency and flavor you like. Either way, make sure to look for “live and active cultures” on the label.
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