What are Superfoods and how can we include them?

So, what exactly are superfoods? Do we need to be including them?

There are many different types of superfoods, but some of the most well-known might surprise you:

As it turns out, the best superfoods are not names of herbs you've never heard of or powders that cost an arm and a leg; superfoods are actually pretty common! Here are some of the most common and best superfoods to incorporate into your diet:

• Leafy greens like kale (for its high Vitamin A, Vitamin K, Vitamin C, Vitamin E, manganese, copper, calcium, and iron content).
• Fruits and vegetables like tomatoes (for their lycopene content which studies suggest may protect against cancer), carrots (for their high Vitamin A, B vitamins, and fiber content), sweet potatoes (for their high beta-carotene and fiber content), and blueberries (for their anthocyanin content which studies suggest may protect against cancer).
• Garlic (for its sulfur compounds which have antibacterial and antiviral properties).
• Spices like turmeric, ginger, and cayenne (for their anti-inflammatory properties).
• Nuts and seeds like flaxseeds, chia seeds, hemp seeds, and pumpkin seeds (for their omega-3 fatty acids, fiber, and minerals).
• Microgreens like wheatgrass, sunflower sprouts, and pea shoots (for their chlorophyll content which studies suggest may protect against cancer). I wrote a blog on the benefits of microgreens; read that here.
• Whole grains like oats, quinoa, and brown rice (for their fiber and B vitamin content).
• Tofu (for its protein, omega-3, and calcium content and for being a good source of iron).
• Berries (for their high antioxidant content and for being a good source of fiber which studies suggest may protect against cancer and other diseases).
• Herbs like basil, oregano, and mint (for their antioxidants and other health benefits).

These are just a few examples; notice that they all make up the bulk of a whole foods plant-based diet, which is the diet I recommend for optimum health. There are many other superfoods that you can incorporate into your diet additionally for added health benefits. 

What about superfood supplements, which do I recommend?

Another way to increase your intake of superfoods is by consuming them as supplements. Many different brands and types of supplements are available, so it is essential to research before making a purchase.

Some popular superfood supplements include:

• Chlorella tablets (for their detoxifying properties).
• Irish sea moss capsules (for their high mineral content).
• Maca powder (for its energy-boosting and hormone balancing properties).
• Cacao powder (for its high antioxidant and magnesium content).
• Ashwagandha powder (for its stress-reducing properties).
• Turmeric and black pepper capsules (for their anti-inflammatory properties).
• Medicinal mushroom blends (for their immune and brain-boosting properties).

Diet is an integral part of our overall health and longevity and can hugely influence how we feel on a day-to-day basis. By making simple changes to our diet and eating a diet high in fruits and vegetables, such as with a whole food plant-based diet, we can significantly improve our health and reduce our risk of chronic diseases.

Many people worry that they can't get all the nutrients they need from diet alone, however, studies have shown that taking a good multi-vitamin supplement in addition to eating a balanced diet can help cover any nutritional gaps that we may have. Here's the one I have taken for years and recommend to most of my clients.

I'm a big fan of superfoods and believe they can significantly impact our health. I often recommend specific types of superfoods and natural supplements to my clients as a way to improve their health and energy levels.

Here's how you can include superfoods everyday!

The first step in taking your first steps into implementing a healthier diet and lifestyle is learning a bit about the different types of food that are available and how they can benefit your health. 

Many people are so accustomed to following a specific way of eating that they can get a little overwhelmed when faced with the new reality of making healthier food choices. Still, it's important to remember that small gradual changes are often more effective than significant changes that can become overwhelming if all at once.

How can I get more superfoods into my diet? 

There are many ways to increase your intake of superfoods. The easiest way to start is by including superfoods in your everyday meals.

For example, you can add berries to your smoothie or oatmeal in the morning, make a leafy green salad for lunch and add tomatoes to your pasta for dinner. 

Why are superfoods so good for us? 

Superfoods are so good for us because they are high in nutrients and antioxidants, which help protect our cells from damage and can help reduce our risk of chronic diseases such as heart disease, cancer, and diabetes.

Superfoods are also often low in calories and can help us reach and maintain a healthy weight. 

Eating a diet high in fruits and vegetables has been linked with a lower risk of chronic diseases, including heart disease, stroke, and some types of cancer.

Final thoughts…

Eating a diet rich in fruits and vegetables is essential for good health, and superfoods can help boost your health even further. If you want to improve your health, energy, or stress levels, including superfoods in your diet is a great place to start.

I hope this article has given you some ideas on incorporating more superfoods into your diet and that you will start to feel their benefits soon!

Blog Post by Rose Wyles - The Vegan Nutritionist

For professional assistance with adopting a healthy and nutritious plant-based diet, go to www.thevegannutritionist.co.uk/nutritionconsulting