7 Superfoods We Should Be Eating

There is not a single food or food group that will give us all the nutrition we need. Because our bodies have an extensive range of needs, it is essential to consume a large variety of foods. 

Although there is no perfect food out there, there are “superfoods.” These foods are recognized as being nutrient-packed powerhouses and an excellent choice for improving and maintaining health. You can learn more about nutrients in our previous blog, “What Are Nutrients Anyway?”. 

By incorporating more superfoods into our daily eating, we get more of the essential vitamins, minerals, and antioxidants we need and all the amazing benefits that come with them.

Avocados

Did you know avocado is a fruit? This fruit is well known for its high nutrient value and creamy texture. There are many reasons to incorporate more avocado into your meals. 

• Avocados are high in monounsaturated fats, which are good for heart health. Eating healthy fats like this also supports skin health and helps you absorb vitamins and minerals from your food.
• Avocados are high in magnesium, which plays a role in regulating blood pressure and blood sugar. 
• Did you know that avocados contain more potassium than bananas? Potassium is an important mineral that helps keep fluids balanced in the body and helps reduce blood pressure.
• Half of an avocado provides approximately 25 percent of the daily recommended intake of vitamin K. Vitamin K is essential for bone health. 

Avocados’ rich creaminess makes them very versatile in the kitchen. You can even add avocado to desserts! You might be pleasantly surprised. Try this recipe: Avocado Chocolate Mousse.
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Salmon

Fish is packed with healthy fats, protein, vitamin B, and potassium. 

• Salmon is an excellent source of omega-3 fatty acids. What are omega-3 fatty acids? They are essential fats that our body can’t make on its own, so we must get them from our food. Omega 3 fatty acids help lower blood pressure and unhealthy cholesterol levels, keeping our heart healthy and happy.
• The omega 3s in salmon also reduce inflammation in the body, so your joints won’t hurt, and your brain stays healthy.
• Salmon is a great brain food because the omega 3s, Vitamin A, Vitamin D, and other minerals all help you improve your memory so you can do better in school and work. 
• Salmon is also a great source of protein, which keeps our muscles strong and healthy. Protein also helps us stay full for longer, so we can spend more time being active.

​Berries

Berries are a simple and delicious way to add lots of nutrients to our diets. Some berries to try are raspberries, strawberries, blueberries, blackberries, and cranberries.

• Berries are packed with a variety of nutrients and antioxidants.  Antioxidants help defend our cells from damage caused by potentially harmful molecules known as free radicals, leading to disease. However, eating foods rich in antioxidants can help our bodies fight these free radicals. Antioxidants have anti-inflammatory, anti-cancer, and immune-boosting effects.
• Berries are a delicious sweet treat but are very low in sugar, so they are ideal for keeping your blood sugar low. 
• Berries are high in fiber, so they keep your digestive system happy.
• Berries contain so many phytonutrients, they nourish and protect the entire body! Phytonutrients are chemicals produced by plants and are essential to keeping us alive.
• Berries have more Vitamin C than an orange. Our whole body depends on Vitamin C to stay healthy.

Berries are very versatile. You can enjoy berries in your breakfast, desserts, salads, and smoothies, just to name a few possibilities. Berries can also be bought fresh or frozen and enjoyed all year long. Try adding berries on top of a Watermelon Pizza! Watch the Snack Science video to learn how to make it.
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Yogurt

Another superfood that pairs great with berries is yogurt. 

• Yogurt is famous for containing live cultures called probiotics, also known as “good bacteria.” The good bacteria in our gut support our immune system and promote a healthy digestive system. 
• Some yogurt, especially Greek yogurt, is a great source of protein. Protein helps your muscles grow and repair and keeps us fuller longer. 
• Yogurt has a lot of calcium, so it keeps your bones strong and healthy. 
• Yogurt has lots of potassium, which can remove the extra sodium in your body and keep your blood pressure at a healthy level. 

Double-check your labels when buying yogurt because many flavored yogurts contain high amounts of added sugar. Instead, look for just fruit or choose plain yogurt. You can always add your own fruits or a little honey to add some sweetness. Yogurt is also great in savory dishes! Try this Spinach Yogurt Dip.
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Cruciferous Vegetables

Although they generally go by different names, you have probably had some of these vegetables before. Cruciferous vegetables include broccoli, Brussel sprouts, cabbage, cauliflower, bok choy, kale, and more. 

• Most cruciferous vegetables are rich in lots of vitamins and minerals, such as folate and vitamin K, which help build strong bones and muscles. Folate is B-vitamin that the body needs to produce red blood cells. Folate can help reduce fatigue, muscle soreness, and toxic damage.
• Cruciferous veggies are known for containing special types of compounds called glucosinolates that help detoxify the body and reduce the risk of cancer. 
• These vegetables are full of fiber, which keeps our digestive system happy. Fiber feeds the “good bacteria” in our gut and helps us eliminate waste from our bodies. Fiber also helps keep us fuller longer.

An easy, kid friendly-way to eat these vegetables is by adding them to smoothies. Adding kale in a smoothie adds more vitamins and minerals without sacrificing the taste.

Legumes

​Legumes are fantastic for a quick and affordable meal with a range of health benefits! Some common legumes are beans, peas, chickpeas, peanuts, and lentils. 

• Legumes contain fiber, which helps slow the movement of your food through your body. This keeps you fuller longer and helps regulate blood sugar, which helps prevent diabetes. 
• Legumes are a good source of plant protein. By now, you are probably tired of hearing the benefits of protein, but it is crucial to the body. A lot of our body is built from protein. Proteins also carry out many essential functions within our bodies. 
• Beans are full of vitamins and minerals, including B-vitamins, iron, zinc, calcium, and magnesium.
• Beans are high in polyphenols, a class of antioxidants. Studies have shown that polyphenols help reduce high blood pressure and even helps the immune system with antibacterial effects.

Beans typically come dried, canned, or frozen, and can easily be added to many of the dishes we already eat. Try this recipe for Chickpea/Spinach Salad with Cilantro Dressing.​
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Oats

Oats are one of the healthiest grains out there. They are beneficial due to their high levels of fiber, antioxidants, and other nutrients. 

• Oatmeal contains soluble fiber that reduces low-density lipoprotein, or LDL, which places plaque in the arteries. Oatmeal’s insoluble fiber content makes it a cancer fighter and preventer because it reduces toxicity in the body.
• Oatmeal helps to prevent diabetes. It is a good source of magnesium, which helps in regulating the body’s blood sugar levels.
• Oatmeal has beta-glucan fiber that fights against bacterial infection, boosting your immune system.
• Oatmeal is great for preventing cardiovascular disease. It has special antioxidants that stop free radicals from harming the good cholesterol in the body.

Oats are most commonly eaten for breakfast as oatmeal, but they can be found in granola bars, cereals, and many other baked goods. Adding berries and nut butter to our oatmeal can be an excellent way to add even more vitamins and antioxidants

Each of these foods is high in micronutrients and macronutrients that have benefits for our health. By eating a varied diet, we can keep our bodies healthy and happy. To see more recipes using these superfoods and more, make sure to check out our Snack Science Video Series. Comment below to let us know how you’re incorporating superfoods into your meals!