Superfoods for a Super Life

When I think about the word “superfood”, I think of the superhero Superman. “Faster than a speeding bullet, more powerful than a locomotive.” We all have a vision of this superhero, and his quest to fight a never-ending battle for truth and  justice.

It’s a little corny, but I feel like that’s what superfoods do for our body. In addition to providing a megadose of nutrients, superfoods can help you achieve better health, prevent chronic disease, fight aging, and improve the way you feel on a daily basis.

There’s plenty of information available to support this. Google “superfoods”, and you can read endless studies touting the powerful effects superfoods have on health, and confirming the extensive benefits they have to offer.

Entire books have been written on the dozens of superfoods. Definitely check them out, and you can find superfood lists online, too. In the meantime, here are 12 superfoods I’ve incorporated into my own diet, and the specific benefits they have on your health.

1. Steel-cut oats
Steel-cut oats are the inner kernels of whole oats that have been cut down into tiny pieces. As a result of their coarse texture, steel-cut oats are chewy and have a slightly nutty flavor. They contain fiber, which helps to lower cholesterol and move food efficiently through the digestive tract. Steel-cut oats are also rich in iron and B vitamins, both of which improve energy levels. Because steel-cut oats are less processed and contain more fiber than traditional oats, they’re digested more slowly, keeping you full all morning long. Add cinnamon, berries and/or walnuts for an even healthier breakfast!

2. Blueberries
Blueberries are another great source of fiber. They also have anthocyanins, which act as powerful antioxidants that may lower the risk of diabetes, heart disease, and degenerative diseases like Alzheimer’s. Anthocyanins are also what gives blueberries their deep, beautiful blue color.

3. Red grapes
Red grapes are loaded with antioxidants, vitamins and minerals, including resveratrol, manganese, thiamin, potassium and vitamins B6, C, and K. These antioxidants and nutrients lower your chances of heart disease, heart attack and stroke by decreasing LDL cholesterol, help prevent blood clots and high blood pressure, and strengthen connective tissues.

4. Nuts
Nuts are rich sources of heart-healthy unsaturated fats. Walnuts have high levels of alpha-linolenic acid (ALA), an anti-inflammatory omega-3 fatty acid that has been linked to heart health and improved mood. Almonds are a great source of vitamin E, which may help repair skin tissue, retain skin moisture, and protect skin from damaging UV rays. Nuts provide crunch and flavor and are great for a snack on the go. But they’re also high in calories and fat, so limit consumption to a handful a day.

5. Sweet potatoes
The orange color of the sweet potato comes from the antioxidants alpha and beta carotene. The body converts these compounds into the active form of vitamin A, which helps keep your eyes, bones and immune system healthy. Sweet potatoes also provide a great source of vitamins C and E, both of which protect our skin from harmful free radicals and keep our complexion radiant.

6. Broccoli
Broccoli is an anti-inflammatory, anti-aging powerhouse packed with vitamins C, A, and K (which helps with bone health), as well as folate. Broccoli also contains a healthy dose of sulforaphane, a type of isothiocyanate that is thought to prevent cancer by helping to stimulate the body’s detoxifying enzymes.

7. Brussels sprouts
Brussels sprouts are rich in glucosinolates, which are compounds that help prevent damage to your DNA that raises your chances of getting cancer. They may also stop new blood vessels from growing inside tumors. Brussels sprouts help prevent other health issues, too, such as high blood pressure, high cholesterol, heart disease, and diabetes. Finally, Brussels sprouts have carotenoids, colorful pigments found in plants, which are good for your eyes.

8. Spinach
Spinach is chock full of important vitamins and minerals, including folate, a water-soluble B vitamin. Spinach is super hydrating and packed with antioxidants that help to oxygenate and replenish the entire body. It’s also rich in vitamins A, C, E, and K, magnesium, iron and lutein. Spinach’s high vitamin C content enhances collagen production to keep skin firm and smooth. The vitamin A it provides promotes strong, shiny hair, while vitamin K has been shown to help reduce inflammation in cells.

9. Bell peppers
In addition to their high content of vitamin C – which is good for collagen production –bell peppers are loaded with antioxidants called carotenoids. Carotenoids have a variety of anti-inflammatory properties and may help protect skin from sun damage, pollution and environmental toxins.

10. Matcha
Matcha is a type of green tea made by taking young tea leaves and grinding them into a bright green powder. Like other green teas, matcha contains a class of antioxidants called catechins. Matcha is high in a catechin called EGCG (epigallocatechin gallate), which is believed to have cancer-fighting effects on the body. Studies have linked matcha to a variety of health benefits, including reduced risk of Alzheimer’s and diabetes.

11. Dark chocolate
The antioxidant profile of dark chocolate is second to none. It is even more powerful than acai berries, blueberries and cranberries. Research suggests dark chocolate reduces blood pressure, increases insulin sensitivity and improves arterial function and elasticity. It may have other health benefits, too, such as improving cognition, preventing memory loss, and boosting mood. The higher the cocoa content, the higher the flavanol content. So, make sure to choose dark chocolate with at least 70% cocoa solids. Two of my favorites are Endangered Species Chocolate (88% cocoa) and Green & Black’s Organic (85% cocoa).

12. Salmon
Salmon is truly an anti-aging food. Its long-chain omega-3 fats are beneficial against heart disease, inflammation and ulcerative colitis, among many other diseases. Studies suggest salmon also protects against inflammation and damage that occurs during sun exposure.

Superfoods are packed with nutrients that help provide your body with the vitamins and minerals you need to thrive, survive and feel great. By nourishing your body with these anti-aging foods, you can gain fuel to look and feel your best.

As with other areas of life, health is about consistency. Make some – or all – of these superfoods a part of your regular diet. Add regular physical activity, and you’re bound to feel better than ever!

Send me a note, or comment below, and let me know what superfoods you enjoy, and the impact they’ve had on your life!