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What Are the Best Superfoods?

4 min read time Oct 28, 2021

Description

Superfoods are so named because they have incredibly high nutrient content. They typically fall under the supergrain, superfood, and superfruit categories.

Superfoods provide enhanced health benefits, such as reduced risk for diabetes, heart disease, and high blood pressure. While most superfoods pack a punch nutritionally speaking, this guide examines the true heavyweights of this division–the best superfoods.

What are the best superfoods?

These contain the highest levels of minerals, vitamins, and nutrients, and they include:

a) Seeds and nuts

These snacks are not just tasty; they have fiber, healthy fats, and vegetarian proteins. In addition, they contain antioxidant and anti-inflammatory properties that are crucial for protection against oxidative stress and heart disease.

The most common examples include peanuts, almonds, chia seeds, and sunflower seeds. Although they contain plenty of calories, research shows a link between them and prevention of type 2 diabetes and obesity when used as part of a balanced diet.

b) Eggs

Eggs have an abundance of vitamins A & B, iron, phosphorous, choline, healthy fats and protein. Further, they have the powerful lutein and zeaxanthin, antioxidants that may enhance eye health and may protect vision.

c) Berries

Rich in fiber, minerals, vitamins, and antioxidants, berries may help minimize heart diseases and other immune and digestive disorders. They are a healthy source of natural sugars.

Type of berry

Sugar level

Strawberries

8 grams in eight mid-sized berries

Blackberries

5 grams per 100 g serving

Blueberries

10 grams per 100 g

Raspberries

4.4 grams per 100 g

Acai

From 20-60 g per serving

d) Dark chocolate

Its rich flavonoids deposits have strong antioxidant capabilities, perfect for boosting the immune system and minimizing heart diseases. Ensure your choice has plenty of cacao and minimal added sugar, as our Extra Rich Cacao powder is 100% cacao with no added sugar.

That said, you can supplement these foods with their superfood powder equivalents, like

What are the best superfoods to eat daily?

Although the foods mentioned above contain high levels of nutrients, some contain extra calories, so based on your goals you can choose which superfoods are best.

Some of the best superfoods provide healthy amounts of energy, essential fatty acids, essential amino acids, and vital micronutrients that you can eat daily, such as:

1. Green leafy vegetables

These are an excellent source of vitamins, fiber, folate, iron, magnesium, and calcium. Nutrients like these make green leafy vegetables ideal candidates for possibly reducing your risk of contracting chronic diseases such as type 2 diabetes and heart disease.

Moreover, they contain carotenoids, renowned for their anti-inflammatory compounds. Best examples of dark green leafy vegetables include kale, spinach, and Swiss chard.

Many greens powders can supplement green leafy vegetables, like Spirulina Powder and Green Power Supergreens blend.

2. Fruits

Fruits are jam-packed with vitamins A & C, fiber, folate, and potassium. The USDA recommends consuming 2 cups of fruits daily.

If you’re trying to watch your weight and sugar levels, be careful when eating fruits. They are a mixed bag as some have high sugar content, yet others have little sugar. Here is a breakdown of the sugar content contained in select fruits:

Fruit

Sugar content

Mango

45 g per mango

Grapes

23 g a cup

Avocados

0.7 g per 100 g

Lemon and lime

2 g per fruit

Apple

10 g per 100 g

3. Tea

If you want a drink with low calories, an abundant source of antioxidants, and catechins that may have anti-carcinogenic and anti-inflammatory properties, you can’t go wrong with tea. White tea and Matcha green tea are excellent, tasty choices for reducing stress and improving well-being.

What is the #1 superfood? 

This is a hotly debated topic as most superfoods have a decent shout for the top spot. If push comes to shove, blueberries seem like a worthy pick.

Blueberries are readily available, low in sugar and calories so you can eat them daily, and come packed with fiber and vitamins. The flavonoids and antioxidants may be excellent for lowering your risk of contracting diabetes, degenerative diseases, heart diseases, and may help combat free radicals.

In the absence of blueberries, acai, strawberries, blackberries, and raspberries are worthy replacements as they have just as impressive nutritional values. Alternatively, you could try the Freeze Dried Wild Blueberry Powder superfood.

On the other hand, you could opt for a superfood powder that covers all the nutritional bases. These blend all the potent superfood powders into a single package, producing a vibrant blend.

The best examples are:

Ultimate 25 Superfood Fusion – as its name suggests, you won’t find a more powerful organic powder than this as its chock-full of enzymes, vitamins, antioxidants, minerals, and bioflavonoids. Made from 25 different superfoods like kale, acai, and moringa, this organic powder aids in boosting your immune system, and maintaining optimal health and maximum nutrition.

Ultimate Superfood Fusion – this encompasses the best superfruits, roots, and greens into one intoxicating blend, perfect for nourishing your immune system, ensuring good health, and optimizing nutrition.

Are the best superfoods worth it?

Although no single food can lay claim to solving all your dietary requirements, superfoods contain an abundance of the most crucial nutrients that ensure healthy eating patterns.

If you can’t lay hands on the superfoods, your best option lies with superfood powders. Visit Z Natural Foods today for a wide selection of the best organic superfood powders.


References

https://www.health.harvard.edu/blog/10-superfoods-to-boost-a-healthy-diet-2018082914463

https://www.nm.org/healthbeat/healthy-tips/nutrition/superfoods-through-the-decades

Jackson, Chandra L., and Frank B. Hu. "Long-term associations of nut consumption with body weight and obesity." The American journal of clinical nutrition 100, no. suppl_1 (2014): 408S-411S. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4144111/.

Stewart, Hayden, and Jeffrey Hyman. "Americans Still Can Meet Fruit and Vegetable Dietary Guidelines for $2.10-$2.60 per Day." Amber Waves: The Economics of Food, Farming, Natural Resources, and Rural America 2019, no. 1490-2020-719 (2019). https://www.ers.usda.gov/amber-waves/2019/june/americans-still-can-meet-fruit-and-vegetable-dietary-guidelines-for-210-260-per-day/.

Northwestern Medicine, n.d. Do Superfoods Exist? [online] Northwestern Medicine. Available at: https://www.nm.org/healthbeat/healthy-tips/nutrition/superfoods-through-the-decades. [Accessed 27 October 2021].

McManus, K., 2020. 10 superfoods to boost a healthy diet - Harvard Health. [online] Harvard Health. Available at: https://www.health.harvard.edu/blog/10-superfoods-to-boost-a-healthy-diet-2018082914463. [Accessed 27 October 2021].

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