Superfoods are foods rich in antioxidants, vitamins, minerals, and other nutrients. They offer numerous health benefits for the human body, including strengthening the immune system and helping to prevent disease.
Amy Fischer, a registered dietitian from the United States, has recently shared on Good Housekeeping’s website her list of the top 10 superfoods:
1. Fermented Foods
Fermented foods are generally rich in various live and active cultures that promote the growth of beneficial bacteria in the gut, thereby maintaining gut health. Consuming fermented foods also helps maintain weight and reduce the risk of diabetes, cancer, and cardiovascular diseases.Researchers from Stanford University randomly assigned 36 healthy adults to a 10-week diet, including either fermented or high-fiber foods. The results showed that consuming more fermented foods promotes microbiome diversity and elicits an immune response.
The International Scientific Association for Probiotics and Prebiotics (ISAPP) noted that not all fermented foods contain live cultures. Many products undergo post-fermentation processing, which can kill or remove live microorganisms. Some examples of fermented foods that do not have live microorganisms at consumption include bread, soy sauce, chocolate, and most beers and wines.
Fermented foods that contain live cultures include yogurt, aged cheese, kefir, sauerkraut and other non-heated fermented vegetables, tempeh, and kombucha.
2. Cruciferous Vegetables
Cruciferous vegetables are a rich source of antioxidants and vitamins, including carotenoids, polyphenols, vitamin C, and folate. They are also high in glucosinolates, which are compounds that break down into potent anticancer substances such as indoles and isothiocyanates, as demonstrated in vitro and in animal studies.Multiple studies have demonstrated that cruciferous vegetable intake is inversely associated with cancer risk, including pancreatic, lung, and breast cancer.
Cruciferous vegetables contain goitrogens, which can interfere with iodine absorption. Therefore, individuals with hypothyroidism should avoid consuming raw cruciferous vegetables and cook them before consumption.
Common cruciferous vegetables include broccoli, cabbage, cauliflower, kale, turnip greens, mustard greens, and radishes.
3. Ginger and Turmeric
Ginger and turmeric are functional foods belonging to the Zingiberaceae family. They are widely used as a tea, spices, dietary supplements, and natural medicines, owing to their anti-inflammatory and immune-strengthening properties.Eating ginger can help relieve nausea and vomiting and alleviate exercise-induced muscle pain.
In a meta-analysis published in Molecules, researchers concluded that ginger is a “valuable candidate” for treating and preventing dementia.
Curcumin is one of the active ingredients in turmeric. Studies have shown that it is an effective anti-inflammatory and antiproliferative agent, exhibiting anti-inflammatory and antineoplastic effects in vitro and in animal models.
A study published in Biochemical and Biophysical Research Communications established that curcumin may have beneficial effects in animal models of diabetes by lowering blood glucose levels and improving long-term complications of diabetes.
Curcumin is rapidly metabolized and cannot be adequately utilized by the human body, but piperine can improve its absorption efficiency. Studies have demonstrated that consuming turmeric with black pepper can increase the bioavailability of curcumin by 2,000 percent.
4. Berries
Berries are a natural source of phytochemicals with potent antioxidant activity. They are rich in polyphenols, which have both antioxidant and antibacterial properties and can protect against damage caused by free radicals. Consuming berries can help prevent osteoporosis, neurodegenerative diseases, and inflammation.Berries have high anthocyanin content, which can help prevent cardiovascular diseases, some metabolic diseases, diabetes, cancer, and microbial infections. They have neuroprotective effects and can also improve visual ability.
Researchers found that a high intake of anthocyanins may reduce the risk of myocardial infarction (MI) in young women, based on an 18-year follow-up of 93,600 women aged 25 to 42.
Common berries include blueberries, cranberries, mulberries, blackcurrants, strawberries, raspberries, and blackberries.
5. Legumes
Legumes are a rich source of bioactive compounds such as carbohydrates (polysaccharides and oligosaccharides), protein, phenolic compounds (phenolic acids, flavonoids, and proanthocyanidins), as well as various minerals and vitamins that are beneficial to human health.Studies have found that legumes contain a high amount of resistant starch, which can help regulate blood glucose and blood pressure and promote healthy gut microbiota. Peptides released from legumes by gastrointestinal proteases during digestion also exhibit antithrombotic and antihypertensive properties and may help prevent hyperglycemia.
Common legumes include peas, chickpeas, soybeans, kidney beans, lentils, and black beans.
6. Hemp Seeds
The hemp plant’s seeds can be eaten or used to make oil after removing the outer shell. Hemp seeds have excellent nutritional value as they are rich in essential fatty acids (EFA) and other polyunsaturated fatty acids (PUFA) required by the human body.Hemp seeds have nearly as much protein as soybeans and are rich in vitamin E and minerals such as potassium, phosphorus, sodium, magnesium, calcium, sulfur, zinc, and iron. In addition, hemp seeds contain high concentrations of omega-3 and omega-6 fatty acids, which benefit cardiovascular health.
According to a study published in Frontiers in Immunology, foods containing hemp seeds serve as a source of healthy fats that do not contribute to obesity and can even protect the gut and provide anti-inflammatory benefits.
7. Coffee
Coffee is one of the most popular beverages worldwide. Studies have shown that drinking coffee is associated with reduced risks of developing Parkinson’s disease, Type 2 diabetes, head and neck cancer, colorectal cancer, breast cancer, and liver cancer.A study published in the British Medical Journal showed that compared to non-coffee drinkers, people who consumed three to four cups of coffee daily had lower all-cause mortality and cardiovascular mortality and significantly reduced risks of developing cardiovascular disease and liver conditions.
However, excessive coffee consumption should be avoided. According to the Food and Drug Administration (FDA), healthy adults should not consume more than 400mg of caffeine daily, roughly equivalent to four to five cups of coffee. Pregnant and breastfeeding women and those with other health issues should be particularly cautious about caffeine intake. Excessive caffeine consumption can lead to insomnia, increased heart rate, nervousness, anxiety, and stomach discomfort.
8. Pomegranate
Pomegranate is an antioxidant food rich in flavonoids, anthocyanins, tannins, punicic acid, and alkaloids; it has antihypertensive, antiatherogenic, and anti-inflammatory properties. In addition, pomegranate juice has been found to have a more potent antioxidant potential than red wine or green tea.Pomegranate can prevent and treat various diseases, including cancer, cardiovascular disease, rheumatoid arthritis, and osteoarthritis. It is also beneficial to the reproductive system and can promote wound healing.
9. Dark Chocolate
Chocolate contains healthful nutrients for the heart, such as flavonoids, methylxanthines, polyphenols, and stearic acid, which can reduce inflammation and increase good cholesterol (HDL cholesterol).In a study published in the European Journal of Preventive Cardiology, researchers found that consuming chocolate more than once a week can reduce the risk of coronary artery disease by 8 percent, compared to consumption of less than once a week.
10. Artichoke
Artichoke is a common ingredient in the Mediterranean diet. Artichoke extract supplementation can significantly reduce total cholesterol, LDL cholesterol, and triglycerides, which may benefit patients with hyperlipidemia undergoing lipid-lowering therapy.A study published in the Journal of Medicinal Food found that supplementation with artichoke leaf extract (ALE) could help prevent the progression of liver diseases, including non-alcoholic steatohepatitis and hepatic steatosis.
Summary
It is important to note that while certain foods may benefit health, their processing may render them less healthful. For example, commercially produced bottled green tea is often made using low-quality tea leaves cut into small pieces and brewed with sugar. Similarly, many commercially available fruit juices contain high levels of added sugars.Some superfoods may offer additional benefits to a healthy diet, but diversity and moderation are equally important. This is because the human body requires an array of vitamins and minerals. Not only should we incorporate a variety of foods, but we should t also consume them in moderation. Some superfoods may interfere with medications and treatment for individuals with chronic diseases. It is essential to consult with a doctor or nutritionist before incorporating them into your diet.
