Power Up with Nutrient-Dense Superfoods to Optimize Your Health

Everyone is looking for the easiest and quickest ways to be healthy. Yet, everyone seems to have a different opinion about what that means and how to get there. Superfoods are those few foods that are scientifically backed by research to be healthy for you in one or more ways. Yet, it's essential to remember that no single superfood can provide all the nutrition, energy, and health benefits our bodies need. Instead, the 2015-2020 US Dietary Guidelines emphasize the importance of healthy eating patterns that combine choices from all food groups.

Superfood or not?

While the term “superfood” is really just a marketing term and is not regulated by any reputable agency, Harvard tells us that “generally, a food is promoted to superfood status when it offers high levels of desirable nutrients, is linked to the prevention of a disease, or is believed to offer several simultaneous health benefits beyond its nutritional value.” So, while no single food item is a magic pill for health or curing diseases, regularly consuming a variety of superfoods is a great way to stay on track with dietary wellness.

Why Are Superfoods Significant?

Superfoods have made a name for themselves in the world of nutrition, and for good reason. Here are some of the top reasons why they are an important part of a balanced diet:

1. Nutrient Density: All foods that have achieved the distinction of ‘superfood’ are nutrient-dense. This can include various things, from antioxidants to vitamins and more. They all provide high concentrations of essential nutrients that our bodies cannot make for themselves.

2. Disease Prevention: Many superfoods are so nutrient-dense that they can potentially help prevent diseases. These superfoods contain various inflammatory agents that help prevent diseases like heart disease, cancer, and more.

3. Sustained Energy: Consuming superfoods often increases energy levels, improves mental clarity, and improves mood. Thanks to healthy natural sugars, fats, and fiber, they can support weight management and provide a steady, sustainable energy source.

4. Anti-Aging Properties: The dense nutrient profiles of many of these foods are also believed to slow aging. The antioxidants found within many superfoods, such as berries and dark leafy greens, actively work against free radicals in our bodies, which are the source of many age-related problems.

Exploring Superfood Plants

Berries

Experts agree that berries are chock-full of health benefits. Particularly blueberries, raspberries, and blackberries are good sources of potassium, magnesium, vitamins C and K, fiber, and prebiotics. Eric Rimm, professor of epidemiology and nutrition at Harvard T.H. Chan School of Public Health, recommends eating a cup of berries daily. Remember, fresh and frozen berries have the same health benefits!

Fish

Fish is a fantastic source of protein and omega-3 fatty acids, known for their heart-protective properties. Salmon, tuna steaks, mackerel, herring, trout, anchovies, and sardines are especially rich in omega-3s. You can incorporate fish into your diet by choosing fresh, frozen, or canned options.

Leafy Greens

Dark Leafy Greens are rich in vitamin A, folate, vitamin C, and calcium. Some of the nutrients found in leafy greens cannot be found in high, accessible amounts in any other edible food. Leafy greens are also high in fiber, which is essential for a healthy gut.

Nuts

While nuts sometimes get a bad reputation for being calorie-dense, many nutritionists consider them superfoods for this reason. They are high in protein and healthy fats without being high in cholesterol like other protein sources can be. Katherine D. McManus, MS, RD, LDN reminds us, "They also contain monounsaturated fats, which may be a factor in reducing the risk of heart disease.”

Olive Oil

You might question why any oil could be considered a superfood. Olive oil has made the list more for what it is not than for what it is. We need fats in our diets and to help us cook. Olive oil is by far one of the healthiest oil options available. It is high in monounsaturated fatty acids, which have been shown to reduce cholesterol and, therefore, lower the risk of stroke and heart disease.

Whole Grains

Even though carbohydrates are villanized in today’s diet culture, it is critical to note that regularly consuming a moderate amount of whole grains has vast benefits for our bodies and minds. The major benefit of any whole grain is fiber. Fiber helps us to stay fuller longer and prevents gastrointestinal problems, including constipation. 95% of Americans don't eat enough fiber! Consider incorporating whole grains like oats, bulgur, quinoa, wheat berries, and brown rice into your meals.

Yogurt

Yogurt is a good source of complete protein, calcium, phosphorus, potassium, vitamin B12, riboflavin, and vitamin D. Research suggests that regularly consuming yogurt helps support healthy bone density, manages hypertension, and reduces the risk of cardiovascular disease and type 2 diabetes. To reap the most benefits, choose yogurt low in added sugars and with live and active probiotic cultures.

Cruciferous Vegetables

Cruciferous vegetables are high in phytochemicals that reduce inflammation and are linked to preventing cancer. They are also another fantastic source of fiber to add into out diets. The term cruciferous is a broad term that includes vegetables such as arugula, bok choy, broccoli, Brussels sprouts, cabbage, cauliflower, kale, radish and turnips.

Legumes

Legumes are considered a superfood because of their high protein-to-price ratio. This means that they are high in protein, especially for being so affordable. They are also a good source of folate, fiber (both insoluble and soluble), iron, phosphorus, and healthy fats. Regular consumption of legumes is linked to the prevention and successful management of cardiovascular disease, cancer, digestive health, diabetes, and obesity.

Tomatoes

Tomatoes are surprisingly nutrient-dense. They contain high amounts of lycopene and beta-carotene, which are antioxidants that have both been linked to preventing cancer. They are also good sources of potassium, fiber, and vitamin C. North Carolina State University’s website states, “The combination of lycopene, lutein, and beta-carotene found in tomatoes has been shown to protect the eyes against light-induced damage, the development of cataracts and age-related macular degeneration(AMD).”

Incorporating Superfoods At Home

Juicing - Juicing is a great way to incorporate more superfoods into you diet. It should not be relied on as your sole source of fruit and vegetable consumption because when produce is juiced, the fiber content is extracted. Removing the fiber from fruits and vegetables makes the sugars more quickly absorbed and more likely to cause a blood sugar spike. In addition, some nutrients can be lost in the juicing process. However, if you are already eating a good amount of fiber and whole fruits and vegetables in a day and would like a way to add more natural sources of vitamins and minerals, juicing is the answer!

Microgreens and Sprouts - Sprouts are young germinated seeds that are typically eaten whole, including the seed, root, and initial leaves, while microgreens are slightly older, small, edible greens harvested just after the first true leaves develop. Both are nutrient-dense and rich in vitamins, minerals, and antioxidants; they offer health benefits like supporting immune function, reducing inflammation, and aiding digestion. Growing your own microgreens and sprouts at home is simple and cost-effective. You can find specialized trays and jars designed for this purpose, making it easy to have a fresh supply of these superfoods on hand. Need help remembering to water them? Try our premium self-watering trays.

Mushrooms - It seems like the media is going through a discovery of mushrooms and their many benefits. Fungi of various varieties have been used around the world for centuries as food and medicine. Mushrooms are generally good sources of B Vitamins, phosphorus, Vitamin D, selenium, copper, and potassium. Perhaps more interesting than their vitamins and minerals is their “antioxidant, anti-inflammatory, anticancer, immunomodulatory, antimicrobial, hepatoprotective, and antidiabetic” properties and health benefits, which are just beginning to be discovered by scientists. Mushrooms offer numerous health benefits and delicious flavors, but they should always be enjoyed with care and only when properly identified to ensure safety.

In conclusion, there are plenty of delicious and accessible foods that are considered ‘superfoods’. Take note that all of these foods are whole foods. The more you process food, the more you dilute the nutrient density and, therefore, the health benefits. You can take control of your own health by regularly eating the foods on this list and pairing them with other lifestyle changes to benefit your body and mind.

Lara Wadsworth, True Leaf Market Writer

I am a native of Southwestern Michigan, where I also reside, and I love all things plants! I got a Bachelor's Degree in Horticulture and found the first work-from-home job I could get. Now, I spend my days writing for TLM, playing with my dog, eating delicious food with my husband, and plotting my next landscape or gardening move. I believe everyone should get down and dirty in the soil now and then. Happy Gardening!