There is no single food item – Not even a Superfood- that can fulfill the nutritional requirements for a healthy meal. …….Not even a Superfood.

So, What is all the Hype with Superfoods? 

Research studies have demonstrated that some foods (“superfoods”) are high in antioxidants and flavonoids, which may help prevent coronary heart disease and certain cancers, as well as improving immunity and decreasing inflammation. Some common examples include: 

1. Berries: blueberries, raspberries, cranberries, acai berries. The higher level of flavonoids has been shown to lower the risk of heart conditions.

2. Fish: salmon, tuna, mackerel, herring, trout, anchovies. A good source of protein and omega-3 fatty acids can help prevent heart disease.

3. Leafy greens: Dark, leafy greens add fiber, vitamin A, vitamin C, calcium, and phytochemicals that reduce cholesterol and decrease inflammation.

4. Nuts: Hazelnuts, walnuts, almonds, pecans. A good source of plant protein and monounsaturated fat.

5. Avocado and Olive oil: A good source of vitamin E, polyphenols, monounsaturated fat for a heart healthy diet.

6. Whole grains: Whole grain bread,100% wheat bread, long grain rice, whole wheat pasta, oats, milet. A good source of soluble and insoluble fiber, several B vitamins, minerals, and phytonutrients. Evidence supports they help lower cholesterol and protect against heart disease and cancer. 

7. Yogurt: A good source of calcium, vitamin D, and protein. Some contain “live active cultures,” which are healthy bacteria for our gut and can strengthen our bones.

However, there is no Superfood. None of these foods can be eaten alone to improve our health. In reality, it is the combination of multiple foods that define a well-balanced, nutritious diet. Therefore, a diet consisting of ample amounts of vegetables, fruits, whole grains, nuts, fish, and low-sugar dairy products can help to reduce the risk of many chronic conditions, such as high blood pressure, high cholesterol, heart disease, cancer, fatty liver disease, PCOS, and reduce overall mortality. 

Superfoods can be a great component of any diet. An easy trick is to include as many colors of the rainbow as possible on your plate.

Look at your plate: Are most foods white, brown, or beige? If so, slowly add some color to increase the superfoods- your body will be healthier for it!

Focus on a SUPER diet, not just a food item.