Written by Theo Watton, Registered Associate Nutritionist
The term “superfoods” is more than just a trendy buzzword. It describes a type of nutrient-dense food that can have various health benefits due to their high concentration of antioxidants, vitamins, and minerals.
Superfoods are often fruits, vegetables, mushrooms, grains or seeds. They provide significant amounts of essential nutrients needed for your health and wellbeing.
In this article, we’ll dive deeper into the world of superfoods, exploring their benefits and highlighting some of the best ones you should consider incorporating into your diet.
What Are Superfoods?
Though not scientifically defined, the term superfoods is used to highlight foods that are particularly rich in nutrients and beneficial to our health. They are foods that contain a high volume of minerals, vitamins, and antioxidants, giving you more nutritional bang for your buck.
Superfoods have been recognised for their potential health benefits, and improving overall wellness (1).
However, it is essential to remember that while superfoods are a healthy addition to your diet, they should be part of a healthy, active lifestyle that includes a variety of foods (2).
Benefits Of Superfoods
Here are the top 5 ways that superfoods help support your everyday health:
1. Nutrient density
Superfoods are loaded with essential nutrients that our bodies need to function. These include vitamins and minerals that play a crucial role in everything from bone health to the function of our immune system.
They also contain antioxidants, compounds that help protect our cells from damage by neutralising harmful free radicals in our bodies (3).
2. Enhanced immunity
Many superfoods, such as citrus fruits and dark leafy greens, are rich in antioxidants and other immune-boosting nutrients like vitamin C and vitamin B6.
These help strengthen our body’s natural defences against illnesses and infections (4).
3. Heart health
Foods rich in omega-3 fatty acids, such as chia seeds and walnuts, and those high in fibre, like whole grains and legumes, can help lower cholesterol levels and keep your heart healthy (5).
4. Energy levels
Because superfoods are nutrient-dense, they’re a great source of sustained energy. Complex carbohydrates, like those found in whole grains, provide a slow-release energy source that energises us throughout the day.
5. Gut health
Many superfoods are high in dietary fibre, also called prebiotic fibre, which aids in maintaining a healthy digestive system. So, if you need a diet that supports gut health, it might help to eat high-fibre superfoods.
10 Best Superfoods
There’s often a misconception that all superfoods are expensive or hard to find. But many everyday foods, like broccoli or oats, are also considered superfoods.
These superfoods offer a unique blend of nutrients, and their consumption can significantly improve overall health when combined with a balanced diet and healthy lifestyle.
Look out for blends or mixes of superfoods too, as these have multiple nutrient-dense ingredients and may be more budget friendly than buying individual superfoods.
For example, organic muesli or granola often contain barley, oats and a mix of nuts and seeds. You can also get powdered superfood blends (with greens like spinach and kale) that add a nutrition boost to drinks, salad dressings and more.
