10 Superfoods You Need in Your Diet

Anything claiming to be ‘super’ might appear misleading at first glance and most of the time it may be true, but there are some superfoods out there that live up to the name. The following foods and food groups can be beneficial for your exercise output and internal health, especially as part of balanced diet . That’s why we’ve created this article to provide the most-recommended and best researched superfoods you can add to your diet right now.

What is a Superfood?

A superfood is thought to be nutritionally dense and therefore, good for one’s health; mostly plant-based but also include some fish and dairy. While there are no specific criteria to determine what is or what isn’t a superfood, consuming these foods that are packed with nutrients is beneficial for your overall health. The key to a healthy diet is consuming a variety of these wholesome foods in the right quantities.

Which are the Best Superfoods for Your Diet?

We’ve taken a look at some of the most popular “super foods” and analysed their main active components to help you determine between what really works and what is just marketing fluff. So that next time you’re shopping the shelves, you’ll know exactly what is right for you. Below is a list of 10 of the best superfoods you need to include in your diet:

Oats

Oats contain very large amounts of beta-glucan; a soluble fiber that can lower cholesterol and has anti-coagulant properties. Having a bowl of oats for breakfast can help to alleviate your risk of heart-related illness while also improving your digestive system health. They come highly recommended by fitness professionals and are widely used throughout the community, making them a useful addition to your fitness journey.

Salmon

A single fillet of salmon is packed with omega-3 fats and proteins that can reduce the risk of heart disease and have a positive effect on your overall mood. Compared to eating white fish, two meals of salmon each week can cause a significant reduction in triglyceride levels, a type of fat found in the blood, in people who are overweight. Although it can be pricey, it’s worth squeezing it into a meal at least once per week.

Mushrooms

Mushrooms contain several antibacterial, anti-inflammatory, and antioxidant properties that have been used for medicinal purposes for a very, very long time. The superfood of superfoods, mushrooms have the power to strengthen your cells against damage with selenium and are an excellent source of B vitamins, which help regulate the nervous system. While there are hundreds of different types of mushrooms, you can find these nutrients in most of your local stores.

Blueberries

Blueberries contain polyphenolic compounds, such as proanthocyanidins and flavonoids, both of which are powerful antioxidants commonly found in fruits. These compounds can have very impressive effects on your memory and intellectual capability, while also reducing inflammation and oxidative stress. As well as providing a short-term energy boost, they can help reduce the risk of developing Alzheimer’s Disease and Parkinson’s Disease.

Cinnamon

Though it might seem like innocuous brown powder at first glance, cinnamon gunpowder when it comes to blasting away infections and promoting weight loss. The anti-inflammatory properties can help to your body fight infections and repair tissue damage, thanks to the naturally-occurring compounds trans-cinnamaldehyde and p-cymene. Cinnamon is also high in fibre to reduce food cravings and can also boost metabolism by helping the body to produce insulin.

Flaxseeds & Linseeds

Even though they are essentially do the same things for your health, we’ve included both of them here because they are usually sold separately in stores. Regular consumption of these seeds - or in oil form - can help reduce cholesterol levels, blood glucose levels, and help improve regularity of bowel movements. They are also great for heart health, with a healthy dose of omega-3 polyunsaturated fats, phytoestrogen lignans and soluble fibre.

Nuts

Nuts are high in fibre, rich in proteins and loaded with just the right amount of heart-healthy fats. Simply adding almonds, pistachios, walnuts, cashews, Brazil and macadamia nuts to your diet can offer you your daily dose of essential nutrients. They can also come with anti-inflammatory and antioxidant properties, so if you have to snack on something before a workout or during the day, make it these pint-sized superfoods.

Kombucha

Kombucha is a fermented tea that is rich in probiotics; live bacteria and yeasts that support gut health. These ‘healthy’ bacteria contribute to a healthy gut microbiome and play a role in disease prevention as well. By doing this, kombucha can boost your immune system, help you lose weight, ward off high blood pressure and combat heart disease.

Broccoli

Maybe not the tastiest on this list but adding broccoli can lead to stronger bones, lower risk of hypertension, less inflammation, defense against cancer and even a slower rate of ageing. If that wasn’t enough, they are also loaded with fibre and compounds called indole glucosinolates, which help maintain the balance of healthy bacteria in your gut all the while preventing nasty digestive conditions.

Sweet Potatoes

To finish this list, we’ve chosen sweet potatoes that are full of powerful nutrients and could be considered a tasty treat for your diet. Chock full of vitamin B6, Vitamin C, potassium, beta carotene and fibre, sweet potatoes have anti-inflammatory properties and contribute to preventing health conditions such as diabetes, obesity and cancer. As an added bonus, they are also gluten-free making them an ideal dietary alternative.

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