Many people today are concerned about their health and are looking for ways to eat better and exercise more. That’s not surprising, as the obesity epidemic is on the rise and more and more people have physical ailments because of it. The good news is that consumers are starting to be more proactive with their health. While there are plenty of people who still are eating the wrong types of food, increasing numbers of consumers are buying more whole foods, including fruit and vegetables. Whole foods provide your body with vitamins, minerals and antioxidants it needs to function optimally and fight off infection and disease. Some consumers are also purchasing super foods, which are loaded with nutrients that help you feel more energetic. In this blog, I wanted to share 10 superfoods to super charge your body.
What are Super Foods?
Super foods, as the name implies, are foods that are especially beneficial to the body because they are nutrient dense. “They are the Michael Jordans of the food world. They’re packed with vitamins, minerals, and antioxidants, which minimize the cell damage that may lead to heart disease, cancer, Alzheimer’s, and other diseases.”¹ Eating superfoods helps to super charge your body, making it less susceptible to disease and giving you more vitality.
10 Super Foods To Super Charge Your Body
Following are 10 super foods you can add to your diet to super charge your body for more energy and stamina.
- Dark Green Vegetables—
Dark green vegetables such as kale, spinach, broccoli and collard greens pack are a hard punch, when it comes to nutrient intake. They are loaded with vitamin C, E, A, and calcium. They also contain magnesium, potassium and iron, which is important for those suffering with an iron deficiency. In fact, in my book, Wholey Cow A Simple Guide To Eating And Living, I talk a little about how adding more greens to your diet is good for your health and can help build iron stores in your body. Adding more dark green vegetables to your diet can also provide a host of other benefits including improved circulation, blood purification, improved liver and kidney function and a strengthened immune system. Try adding a handful or two of spinach or kale to your morning smoothie, stir-fries, or spaghetti. You can also add broccoli to rice or your next pasta dish for an extra boost of vitamins and nutrients. - Cacao (Raw Chocolate)—
This might come as a surprise to you, but cacao is the highest antioxidant food on the planet. That is great news for the chocolate lovers out there. Cacao is not only rich in antioxidants, but contains high levels of magnesium, iron and chromium. It also contains flavonoids, which help lower blood pressure and improves blood flow to the brain and heart.² Additionally, cacao helps with bone health and is known to improve mood and give you increased energy. To reap the benefits of this superfood, try adding cacao nibs to smoothies, yogurt or baked goods. - Goji Berries (Wolf Berries)—
Although goji berries have been used in traditional Chinese medicine for over 5000 years, they have become popular with consumers more recently. Goji berries are a potent food and contain 18 different kinds of amino acids. They also contain high amounts of iron, vitamin B and E and are rich in antioxidants. Goji berries are known to build strength and promote longevity, as well. You can eat this superfood alone, or add the berries to your oatmeal, yogurt and more. - Blueberries—
Blueberries are a popular fruit and an important super food to include in your diet. They not only taste good, but are loaded with phytochemicals, antioxidants and minerals. They contain a healthy dose of vitamin C too, which helps strengthen immunity. They also contain vitamin k, vitamin B-6, iron, potassium, magnesium, zinc and fiber. Blueberries additionally strengthen the immune system and help your body fight inflammation, cancer and more. You can eat blueberries as a snack, for breakfast or indulge in a tasty blueberry pie. - Maca—
Maca is another super good superfood to try. Its popularity dates back thousands of years and it’s known for its medicinal effects. Maca is a dense root vegetable that is related to the broccoli and cabbage family. It looks kind of like a white beet root, when pulled from the ground. It typically is harvested and then ground down to a powder form, which is packaged and sold for convenient use.
Maca is nutrient-dense and supplies a host of vitamins and minerals including calcium, magnesium, copper, zinc, selenium and iron. It also contains a number of both fatty and amino acids and is a good source of protein. Maca is known for its ability to balance hormones and mood. It also helps increase energy. Try adding maca powder to shakes, juice, baked goods and more. - Medicinal Mushrooms (Reishi, Chaga, etc.)—
Mushrooms are a good addition to a healthy diet. They not only add flavor, but are loaded with vitamins and minerals including vitamin d, vitamin B3, copper, phosphorus, potassium, selenium and more. Mushrooms are also anti-inflammatory and work to boost your bodies immune system. They additionally help with heart health and boost brain function, alleviating “brain fog.” Mushrooms come in a variety of shapes, sizes and species. In fact, there are an estimated 140,000 species available. That’s a lot of mushrooms! Keep in mind that not all mushrooms are edible. Some popular medicinal mushrooms include reishi, shitake, chaga, and white button mushrooms. - Nuts—
Nuts are loaded with a variety of wholesome nutrients including protein, vitamin E, magnesium, selenium, copper and more. They also contain Monounsaturated fats (MUFAS), which are the good fats that help your body function properly. Nuts are a good source of fiber too, which helps trigger satiety and makes you feel full. Nuts help aid in the digestion process, as well. Many people enjoy eating nuts and like their crunchy, satisfying taste. Strive for a handful or two of almonds, walnuts, pecans, or some other variety.
- Green Tea—
Drinking green tea is another way to add nutrients and antioxidants to your diet. In fact, green tea is considered one of the healthiest beverages available to drink. Green tea is rich in polyphenols, which has been shown to help reduce inflammation, fight cancer and alzheimer’s disease. Green tea also supports brain function and may help reduce anxiety. That’s because it contains L-theanine, which helps to increase activity of the inhibitory neurotransmitter GABA, which can have a calming affect. Green tea has also been shown to aid in weight loss, as it helps boost your bodies metabolic rate. Try drinking a cup of green in the morning, or enjoy a cup in the afternoon for a little “pick me up.” - Coconut Oil—
Coconut oil is a powerful superfood that has many beneficial properties. It also tastes good and contains good fats, which your body needs to function properly. Monounsaturated fats or MUFAS, contribute to heart health and also protect your body from a variety of ailments and disease. Additionally, coconut oil helps reduce inflammation and helps boost your immune system. It can also help with weight loss, as it helps with metabolism and aides in the digestion process. Coconut oil is great for your skin too. Try adding more coconut oil to your diet to plump up your skin and reduce the signs aging. You can add this super food to your coffee, tea, smoothies, muffins and other baking to enjoy its many benefits. - Salmon—
If you like fatty fish, salmon is a great one to try. Salmon is packed with omega-3 fatty acids, which are crucial for good health. Your body doesn’t produce omega-3 fats on its own, so eating foods such as salmon and other types of fatty fish help your body function properly and fight off disease. Salmon is often considered a brain food. That’s because salmon is rich in good fats that help improve memory. Eating salmon also helps fight inflammation, cancer, cardiovascular disease and diabetes and more. Including salmon in your diet also contributes to the prevention of macular degeneration, eye fatigue and dry eyes, which is especaially important as you age. If you like the taste of salmon, try grilling or baking it in a little olive oil and top with salt, pepper and a squeeze of lemon, or try another recipe that sounds good to you.
Barb
Source:
¹”10 Antioxidant Super Foods.” Web MD, n.d. Web. 21 Sept. 2016.
²“11 Superfoods You Should Know About.” Real Simple, www.realsimple.com/food-recipes/shopping-storing/food/superfoods.
³ Axe, Dr. Josh. “Top 5 Maca Root Benefits and Nutrition (No. 4 Is Best).” Dr. Axe, 21 July 2017, draxe.com/top-5-maca-root-benefits-and-nutrition/.
4 Babcock, Jillian. “Mushrooms’ Surprising Immunity-Boosting Benefits.” Dr. Axe, 27 Feb. 2018, draxe.com/mushroom-nutrition-benefits/.
5 “12 Wonderful Benefits of Salmon.” Organic Facts, 8 Mar. 2018, www.organicfacts.net/salmon.html.
