There are many superfoods lists available but those may not be backed up by science and research. Essentially a superfood, as defined by our trusted Google, is a nutrient-rich food considered to be especially beneficial for health and well-being. Here we present to you 10 superfoods that you should include in your diet for better health.
Berries are among the healthiest foods out there. Not only are they easy to get and delicious, but they are also filled with fibre, antioxidants and disease-fighting nutrients according to Harvard Health. One research study found that raspberries, blackberries, and blueberries have the highest antioxidant activity of commonly consumed fruits.
Berries have also been found to have strong anti-inflammatory properties. There have been multiple studies (here, here and more) that suggest that the antioxidants in berries may help lower inflammatory markers.
Find ways to include berries in your daily meals to improve your overall health!
Firstly, let us clarify that hemp seeds do not produce mind-altering effects even though they come from the Cannabis Sativa plant! Their super properties lie in their seeds, which contain many of the nutrients needed to maintain a healthy, balanced diet.
According to helloMD.com, here is the nutritional value of a standard serving of 3 tablespoons of hulled hemp seeds:
- 165 calories
- more than 14 g of healthy fats (most of them unsaturated)
- almost 10 g of protein
Additionally, hemp seeds are also packed with other vitamins and minerals such as vitamin E, magnesium, potassium and phosphorus.
There are many quick and easy ways to include hemp seeds into your diet. You can sprinkle ground seeds in your breakfast bowl or by adding it in your smoothie. (or order one from us!) Try that today!
A very well-regarded dietary supplement, Spirulina is no stranger to the market. We will be honest and say that there are only a few large-scale published research on the direct link of Spirulina to specific health benefits. But that does not diminish its superfood status.
Based on this journal from ScienceDirect, Spirulina is recognised for its high nutritional value that seems to play significant roles in improving human body functions. One tablespoon of dried spirulina contains only 20 calories, 4.02g of protein, 1.67g of carbohydrate, and other essential minerals such as magnesium, iron, calcium, potassium and phosphorous (Reference).
Turmeric is a common spice used in South Asian cuisine. Despite its illustrious roots, its global popularity has only gained momentum in recent years. Cafes have started making turmeric latte as an example.
Based on Memorial Sloan Kettering Cancer Center, Turmeric has demonstrated anti-inflammatory and anticancer activities in research studies. We would recommend sprinkling some turmeric powder in your diet when possible but excessive amounts are discouraged.
Moringa, native to Asia and Africa is an edible plant deemed to have high nutritional values and benefits. Moringa can be used as a potential antioxidant, anticancer, anti-inflammatory, antidiabetic agent. This article provides an extensive review of the nutritional importance and medicinal application of Moringa that you may find useful!
Acai (pronounced as ‘A-SA-E’) is a popular and highly favoured superfood. High in fat and low in sugar, Acai berries have a unique nutritional profile. Anthocyanins are what gives acai its deep purple colour and high antioxidant property.
Based on a research study, it has been found that acai can improve cholesterol levels. Although there are many claims out there on the benefits of acai (which we agree!), it is important to take note of the added sugar content of pre-processed pulp!
7. Chia Seeds
No stranger to the superfood game, chia seeds are loaded with nutritious properties that have important health benefits to your body. Often consumed in a form of pudding, chia seeds are mild in taste but high in fibre (reference)!
Fun fact - chia seeds have higher Omega-3 content than salmon, gram for gram. In addition, it also contains many minerals such as calcium, magnesium, and phosphorus!
8. Flax Seeds
Quite similar to chia seeds, flax seeds are also a good source of fibre, protein and omega-3 (reference)! Appearance looking a bit larger than sesame seeds, flax seeds are brown in colour and can be consumed whole or grounded.
There has been some evidence that flax seeds can help reduce your risk of heart disease, cancer, stroke and diabetes. Welcome flax seeds to your breakfast bowls or salads for an added source of goodness!
9. Goji Berries
Goji berries, a brightly coloured fruit often found in Asian cuisine and easily available for purchase. This superfood has been found to protect against eye-related diseases (reference). High in antioxidants, goji berries are also known for boosting immunity, promoting healthy skin and stabilising blood sugar (reference).
Goji berries are available dried or fresh, in a trail mix, drink or even cooked in soup!
10. Cacao Nibs
Different from cocoa, cacao nibs are its most natural form. Although tiny in size, it is bursting with antioxidants, fibre, protein and healthy fats (reference).
Research has also found that cacao nibs have powerful anti-inflammatory properties boosting immunity. We probably would not recommend taking cacao nibs on its own as it may carry a slight nutty bitter taste. However, it is great in acai bowls, smoothies etc.
We hope that science will help you build your own arsenal of trusted superfoods to include in your diet.