The term “superfood” is commonly used by the media and health professionals, but there is no official definition for what it means. Generally, a superfood is a food that includes nutrients that have been shown to fight diseases like cancer and heart disease, provides unique benefits that are not easily found in other foods, and boasts a set of nutrients that set it apart from other foods, providing more nutrients per serving. Some examples of superfoods include blueberries, chickpeas, dark leafy greens, salmon, avocado, flax and chia seeds, kimchi, and yogurt.
Blueberries are rich in anthocyanins, which are linked to health benefits such as reversing age-related cognitive declines and reducing the risk of heart disease. They also provide fiber, vitamins C and K, and may support gut health. Chickpeas are a versatile legume that contain protein, fiber, potassium, and magnesium. The soluble fiber in chickpeas helps with digestion and blood sugar management. Dark leafy greens like spinach, arugula, mustard greens, and kale are packed with nutrients like iron, folate, vitamin A, and isothiocyanates, which may help prevent cancer.
Salmon is a great source of omega-3 fatty acids, which can benefit heart and brain health. Eating fish like salmon is associated with a lower risk of Alzheimer’s and depression. Avocados are high in fiber, heart-healthy monounsaturated fat, potassium, and eye-healthy lutein. Flax and chia seeds are rich in alpha-linolenic acid, a plant-based omega-3 fatty acid that fights inflammation. Flaxseeds also contain lignans, which have anti-cancer and antioxidant benefits.
Kimchi, a traditional Korean fermented food made from cabbage, scallions, and other ingredients, is a rich source of probiotics, choline, and immune-supporting benefits. Consuming kimchi can provide a variety of health benefits. Yogurt is a versatile food that provides bone-building calcium, vitamin D, muscle-supporting protein and potassium, and tummy-taming probiotics. Regular yogurt contains 6 grams of protein per serving, while Greek yogurt contains even more protein. Both types are beneficial for overall health and can help lower the risk of Type 2 diabetes.
