No matter how you define “superfoods”, they all share one characteristic – an abundance of beneficial nutrients such as antioxidants and anti-inflammatory fats. Superfoods can easily fit into a daily diet while helping reach health goals while saving money.
This year, try your hand at superfoods such as chia seeds, sorghum, or even liver! And for extra motivation check out these delectable recipes.
1. Chia Seeds
These nutritious seeds make a tasty addition to smoothies and chia pudding, boasting fiber, protein, omega-3 fatty acids and other micronutrients such as calcium, potassium and iron.
These seeds come from Salvia hispanica (Salba chia), or one of its related species Salvia columbariae, native to central Mexico and Guatemala. Today they are also commercially produced in Argentina, Bolivia, Ecuador, Peru and southwestern United States.
Chia seeds are highly hygroscopic, absorbing up to 12 times their weight in liquid when soaked, creating a sticky coating and lending them their distinctive gel-textured food and beverage products. Chia is also one of the highest dietary sources of quercetin antioxidant protection from inflammation and oxidative stress.
2. Sorghum
Sorghum is an essential staple grain in families all over the world, providing daily nutrition in its serving of fiber, protein, thiamin, niacin, magnesium copper and iron.
Sorghum stands out among whole grains as an especially potent source of energy and antioxidants, both essential components in maintaining health weight and immunity. Furthermore, its phenolic compounds act as anti-inflammatories to lower risk for cardiovascular disease and cancer.
Sorghum is highly resistant to heat and drought, requiring 30 percent less water than other cereals. Due to its gluten-free circular nature, sorghum has become an appealing alternative for those living with celiac disease; additionally it’s packed full of fiber, antioxidants and non-GMO properties!
3. Avocados
Avocados have quickly become a go-to ingredient in smoothies, but they also add delicious texture and rich buttery flavors to salads and dips.
Avocado is packed with monounsaturated fats that help regulate blood sugar and lower cholesterol. Furthermore, its potassium content supports healthy kidney functioning and muscle movement.
Avocados are also rich sources of the antioxidants lutein and zeaxanthin, which help defend eyes from UV radiation damage. Studies suggest eating plenty of these carotenoids could decrease age-related macular degeneration and cataract risk, according to some research. Folate is another nutrient found in avocados; half an avocado provides 15 % of daily folate requirements!
4. Quinoa
Quina stands out as a complete protein source.1 Additionally, its rich source of antioxidants like kaempferol has been associated with reduced risks of heart disease and diabetes; plus its abundance of anti-inflammatory quercetin helps fight cancer cells growth.
Quinoa can also be an excellent food option for those with gluten sensitivities or celiac disease, as it naturally contains no gluten. Furthermore, its fiber, protein and plant compounds make quinoa a nutritious staple food choice.
Pulses have recently gained more attention as an essential source of protein, folate, fiber and healthy fats – as well as having a low carbon footprint.
5. Seafood
Though’superfoods’ isn’t exactly a scientific term, it serves as an easy way to describe foods abundant with antioxidants and nutrients shown to support immune and gut health. So it should come as no surprise that fermented foods topped our list for 2018.
Seafood refers to any edible aquatic animal consumed by humans, such as fish and shellfish (crustaceans and mollusks). It provides an important source of protein in many diets but should be excluded from vegetarianism diets.
Seafood offers numerous health benefits to our body. It helps combat depression issues, promote healthy skin and heart conditions and provides essential minerals and vitamins such as B12 and C, iron selenium and zinc. In addition, seafood helps enhance fetal development during gestation and overall improve pregnant women’s wellbeing.
