How Super are Superfoods?

Once again, very important information on Superfoods!

I often advise patients on what they should be doing to change their lifestyle to become more healthy. That includes giving up bad habits, incorporating new healthy habits such as exercise and of course eating a healthier diet. One of the best ways to make your diet healthier is to eat superfoods!

Perhaps you’ve heard of the term before but didn’t know exactly what it meant, or maybe you’ve never heard of them and think you know what they are or maybe you are already eating some of them. Whatever the case, I’d like to tell you more about them and hope that you will try some soon.

Superfoods are regular every day foods that provide multiple disease fighting nutrients. Many of them are packed with antioxidants, which may help to fight against cancer and other disease. A lot of superfoods are also rich in protein, which helps build muscle and serve as a great energy source as well as iron, which helps to build red blood cells -  the cells that deliver oxygen to our organs. Superfoods promote wellness and weight control, can put you in a better mood, help you live longer and here is the best part – they actually taste good! Did I mention that dark chocolate is a super food? I bet you are interested now.

I’ve compiled a list of some superfoods from various sources and recommendations, but there are lots of others out there. Here are some that you can incorporate into your daily diet and some information on how they can be beneficial to your health:

• Low fat or fat free plain yogurt: High in calcium, protein and potassium. Also contain probiotics, which help to create a balance of healthy bacteria in your gut.

• Eggs: Contain 12 vitamins and minerals, good for brain development and memory. Studies have shown that if you eat eggs at breakfast, you will eat less during the day.

• Nuts: Have protein, heart healthy fats, high fiber and antioxidants. Be careful with portion size because of the high caloric makeup of nuts.

• Kiwis: Full of antioxidants and good source of potassium, fiber, Vitamin A and Vitamin E. They also have a great sweet taste.

• Quinoa: One of the best whole grains you can eat, quinoa is high in protein, fiber and is a good source of iron. You can find it more and more in supermarkets these days.

• Beans: As you may have heard, beans are good for your heart! They contain insoluble fiber, which helps to lower cholesterol and soluble fiber, which helps to fill you up and rid your body of waste.

• Salmon: Has a good omega-3 fatty acid content. These help to protect your heart. Salmon also has lots of protein, iron and is low in saturated fat. There are lots of great and easy ways to prepare salmon.

• Broccoli: A rich source of Vitamin A, Vitamin C, Vitamin K and fiber. Broccoli will fill you up and help you lose weight and there are also lots of great ways to prepare broccoli.

• Sweet Potatoes: Loaded with Vitamin A, Vitamin C, calcium and potassium. They are sweet enough on their own and do not need added butter or sugar for a great taste.

• Berries: Loaded with antioxidants, phytonutrients and are low in calories and high in water and fiber to help control blood sugar. Blueberries are the best source of antioxidants.

• Soy: Can be found in tofu, soy milk or edamame and. A diet rich in soy can help lower cholesterol. If you have a family history of breast cancer, however, you should not eat extra soy.

• Tea (green or black): Filled with antioxidants and can help lower cholesterol. Try and replace sugary soda with tea.

• Dark chocolate: And the best for last! Packed with antioxidants, dark chocolate can help to lower blood pressure. You should look for chocolate with 60% of higher cocoa content. The darker the better.

One thing that you may have already noticed is that every superfood is a real and unprocessed food. You will not find cookies or chips on a superfood list and there is a reason for this. When you eat a superfood you are getting the benefits of the naturally occurring vitamins and minerals in them.

Stay Healthy!….DocMatthew

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Medical Disclaimer

The content of this website is provided for general informational purposes only and is not intended as, nor should it be considered a substitute for, professional medical advice. Do not use the information on this website for diagnosing or treating any medical or health condition. If you have or suspect you have a medical problem, promptly contact your professional healthcare provider.