What Superfoods Are, and Why We Should Be Eating Them

“Superfoods are an important part of our diets. They are nutrient-packed foods with many benefits to support our bodies,” licensed nutritionist Christine Conley Reeb explained to Mom.com.

Notice how “superfoods” is plural — that means there is more than one superfood and we should always maintain a balanced diet. Eating superfoods just means we are packing our diets with choices that are the most beneficial to our health.

Reeb adds, “The most significant ones are nuts, berries, salmon, beans, broccoli, and quinoa. Superfoods are strong sources of vitamins, minerals, fiber, and other nutrients. They are also often high in phytonutrients and antioxidants.”

You might be familiar with the hype of acai berries and goji berries recently. Both are considered superfoods, though they tend to have phases where they are marketed more aggressively in snacks and recipes.

Goji berries didn’t suddenly lose its nutritional value — it just lost its marketing value. Be mindful about overspending on something marketed as a superfood. Consider the health benefits of all your diet and ingredient choices.

Superfoods are thought to help with concentration, energy levels, and overall health. Most superfoods are high in antioxidants, possibly helping to stave off cancer and other illnesses. Superfoods such as nuts and salmon are thought to help prevent heart disease, diabetes, and digestive issues.

The colors of foods often suggest its health benefits. Phytochemicals make up the color of fruits and are thought to help lower the risk of chronic diseases. Keep in mind that organic food is thought to have higher nutritional value than nonorganic food.

For people looking to lose weight, the great thing about superfoods is they pack a whole lot of nutritional punch into less calories. They are tasty and filling, helping those looking to reduce caloric intake enjoy great snacks without bingeing on junk.

“My kids love acai bowls,” southern California mom Elizabeth Morales told Mom.com. “They have a little hint of the chocolate flavor along with the tartness of the berries. We prefer that midafternoon snack over frozen yogurt.”

There is no lack of options when it comes to superfoods and there is no one superfood that will give you all the necessary health benefits. Mix things up to get the most out of your food choices and not get bored with the same item every single day.

Here are some superfoods you can start to incorporate into meals and snacks:

• Raw nuts: Raw almonds, walnuts, and cashews are great sources of fiber and omega-3 fatty acids
• Berries: Acai berries, Gogi berries, strawberries, blueberries, and cranberries have fiber, antioxidants, and phytochemicals.
• Salmon: High in protein, B vitamins, and omega-3 fatty acids that reduce triglycerides and lower blood pressure.
• Legumes: Peas, lentils, and beans are low in fat and high in protein, potassium, iron, and phosphorus. They help maintain proper blood sugar levels and lowers cholesterol.
• Cruciferous veggies: Broccoli, kale, spinach, and other leafy greens are high in vitamin A, vitamin C, and folic acid. They also contain sulforaphane thought to help fight against cancer.
• Quinoa: Provides protein and satisfies carb cravings. Quinoa is high in fiber and helps those with Type 2 diabetes maintain proper blood sugar levels.
• Chia seeds: Contain fiber, iron, calcium, and are high in fiber and omega-3 fatty acids.
• Beets: Source of fiber, folate, vitamin C, and nitrates that help lower blood pressure and may improve athletic performance.
• Pumpkin: Provides fiber, potassium, and vitamin A to keep your digestive functions working properly.
• Sugar-free yogurt: Contains calcium, protein, and vitamin D.

As you can see, the list is long with food options. Mixing and matching is the best way to develop a great tasting, healthy diet. Try berries and chia seeds in yogurt for breakfast or a snack. Salmon and broccoli are a great dinner choice with quinoa. Use your imagination to make the most of superfoods.