You’ve probably heard of the word “super foods” a lot these days and are probably wondering what’s the hype about? Nutritionist and dieticiens are always mentioning the benefits offered by these nutrient-rich dietary foods. But the question still remains what are super foods?
Superfoods do so much more than just help you meet your daily vitamin and mineral requirement or even help in shedding a few extra pounds when it comes to the December shaadi season. They are actually foods that can help you achieve better health, thwart chronic disease and enhance your mood and the way you feel on a daily basis — and not to forget they are also considered to have anti-aging properties.
When combining regular exercise and a balanced diet with these top super foods into your daily regimen, you can sincerely benefit from all the nutrition they have to offer.
What Are Super Foods?
Although there is no set criteria as to what defines super foods, you must know that these are foods that are rich in nutrients and can boost body energy levels with vitamins and minerals one needs to thrive and feel rejuvenated with. Therefore super foods are foods that are rich in nutrients which enhance the health and well-being of an individual.
It is quiet evident that making nutritious and healthy meals can really enhance and affect the way we feel. Feasting on fast food, processed food and basically what you call ‘junk’ will most probably make you feel sluggish, moody, tired and weighed down.
To counter or avoid this lethargy and unhealthy lifestyle, you must load up on nutrient-dense fruits and veggies from your diet as the results will leave you feeling energized and in high spirits to deal with your daily chores.
Superfoods push you to the next level, elevating your body’s ability to function better by providing an essential surge of minerals into the body.
You are bound to feel better and healthy if you include a few servings of these foods into your daily routine and pair it with a balanced diet and regular physical activity.
Why try this list of 18 Super foods?
- Broccoli Rabe
- Black Cumin Seed Oil (Kalongi)
- Flax Seed
- Sweet Potatoes
- Goji Berries
- Raw Milk
- Acai Berries
Organic Moringa powder is made from the tree Moringa Olifera also known as the miracle tree, it is renowned as the world’s greatest superfood and is native to Pakistan. Moringa leaves are grinded into powder or pill form which can then be consumed.
Moringa powder is rich in amino acids, and is a good source of vitamins C and A, and various minerals. Making moringa powerful enough to boost immunity and ward off diseases. Extensive research has proven that moringa fights cancer cells and its high calcium content combats bone diseases.
Mix A teaspoon of Soul Food’s organic moringa leaf powder in your smoothies, juices, soups, fruit bowls, cereals etc and reap the benefits of this super food.
For more Moringa recipe Ideas you can see this wonderful article.
Are you lactose intolerant? What’s the best source of non dairy calcium? The Super food – almonds have come to rescue. It has more milligrams of calcium per serving than any nut out there. Almonds are truly one of the most nutrient-rich nuts in the market. Not only do they contain calcium but they and are also high in vitamin E and protein.
You can treat yourselves to raw almonds as a tasty snack or try roasting them up for warmth on a cold day, or then you can mix Soulfood’s Cold pressed almond oil in a salad dressing and make a scrumptious salad.
Don’t forget that almonds are high in calories, so keep your portion size in check. Do not exceed a handful a day.
This leafy green vegetable is definitely popular and high up on the superfood list. Kale is known to many chefs in the kitchen for its unique taste and nutritional value. It is quickly becoming one of the common leafy green in almost every dish.
Try not to ignore this interesting fact, but it is one of the best super foods for weight loss and can substitute your multi vitamin pill as it has lots of vitamin A, vitamin C, vitamin K, calcium and manganese for very few calories.
You can bake a batch of kale chips as a snack, or use raw kale to blend in your smoothies and shakes, You can even add then in to your salads and gourmet dishes.
Quinoa has gained popularity over the years as a super food especially for people following vegan diets due to it being a plant rich in protein.
Quinoa is a flowering plant that belongs from the amaranth family. It can be used as a substitute to rice except it has a rich and nutty flavor. It is a tall stalk grain crop that is cultivated in tropical regions and is now being cultivated in Pakistan as well.
Quinoa is a protein-packed grain that contains every amino acid and is rich in lysine, which helps tissue growth. It is also a good source of iron, magnesium, vitamin E, potassium, and fiber. It is also known to regulate blood sugar levels for diabetic patients.
Steam or stir fry some Soul Food’s quinoa in vegetables and toss in salads. With a little bit of ingenuity quinoa can even be added to protein bars, granola bars and even baking — perhaps it’s time to get busy in the kitchen.
5) Coconut Oil
Coconuts and Coconut oil are both high in medium-chain triglycerides. These fatty acids can be digested and broken down easily . As they are broken down easily they can be burned easily as fuel rather than stored as fat in the abdomen and provides immediate energy.
Coconut oil is not only a beneficial fatty acid but also an efficient antibacterial and antioxidant as it can help support the health of the gut and digestion.
Coconut oil is incorporated in keto diets as it aids in weight loss. It also is renowned for keeping your hair and skin healthy and hydrated. Plus in addition it prevents bone loss.
Be sure to use a Cold Pressed Coconut Oil that is unrefined, You can use it for your cooking and baking purposes or you can add dried coconut shavings to your fruit or yogurt bowl.
In listing down the essential super foods; it would be sacrilegious not to mention this highly nutritious fruit. Yes it has an acquired taste, but this velvety fruit that is often confused for and used as a vegetable, tops the chart of the super food list. It is often used in cooking and making creamy dips.
The avocado is abundant in heart-healthy monounsaturated fats, folate, vitamin C and vitamin K. Not only that, but it also has more potassium than banana. Who would have thought something could beat a banana?
There are unlimited ways to enjoy this creamy fruit; you can have it raw with seasoning, try spreading it over toast, tossing chunks into a salad or making a creamy avocado dip.
7) Broccoli Rabe
Also known as rapini, Broccoli rabe is a unique green veggie that undeniably should make it on anyone’s super food list.
It’s packed with bone building vitamin K and antioxidant-rich vitamins A and C as well as folate, calcium and manganese.
Due to its remarkable nutrient profile, the compounds found in broccoli rabe are known to help reduce inflammation, maintain a strong skeletal structure, protect against eye disease, improve heart health and even thwart the growth of cancer.
In cooking you can Sautée a big bunch of broccoli rabe and add it to salads, pasta dishes, soups or sandwiches to give your meal a superfood upgrade.
8) Black Cumin Seed Oil (Kalongi Oil)
Kalongi Oil seeds or black cumin seeds are obtained from a flowering plant, nigella stavia. This plant is grown all over the Mediterranean and now in Pakistan as well. It is a super food that dates back centuries and was used by Egyptians to cure all sorts of ailments.
They are a rich source of essential fatty acids, calcium, potassium, sodium and iron. Research shows it contains thymoquinone and other components which reduces the size of cancer growths and tumors. It is also a powerful antioxidant that detoxes the body and detoxes the liver.
Mix black cumin seeds in food to add some flavor or ingest a pinch every day to boost your immunity. You can also drizzle one teaspoon of Soul Food’s Cold Pressed Kalongi Oil into some yummy salads.
Whether you’re looking to counter free radicals or optimize the nutrient level in your diet, wheatgrass definitely should be one of your top choices of super foods.
Wheatgrass is made from gathering and preparing the freshly sprouted leaves of the common wheat plant. It consists of many vitamins and minerals, including iron, calcium and magnesium. Not to forget it gives you some added chlorophyll, a plant pigment that’s extremely beneficial and loaded with healthy properties.
You can have it raw, mix it into juices or smoothies and even try it in tablet form. Wheat grass gives that extra burst of energy to the body.
10) Flax seed
Flaxseeds is a super food that are brown tiny seeds that are nutrient-dense and packed with heart-healthy omega-3 fatty acids. These seeds can help reduce inflammation, improve brain function, and potentially protect against cancer and diabetes.
This superfood is also also high in thiamin, magnesium, phosphorus and manganese, but above all contains an abundant supply of fiber in each serving making it perfect for additions in nutritional diets for weight loss.
You can add flax seed into granola, oatmeal, cereals, baked goods, hummus etc or by consuming flaxseed oil or have it in capsule form.
Another delicious super food- BLUE BERRIES! Who would have known that the yummiest fruit could turn out to be one of the most beneficial? They are small but full of vital nutrients, blueberries fit the superfood definition to a T. They are packed with disease-fighting antioxidants and phytochemicals as well as an abundance of vitamin C, vitamin K and manganese.
Not only are they juicy and flavorsome, but also perhaps the easiest to incorporate in one’s diet. Use them to add a flavor to salads, add them to baked desserts or even enjoy them alone as a healthy snack.
12) Sweet Potatoes
Sweet potatoes are known for their delicious flavor, but did you know that they’re also high in vitamins and minerals? The pseudo potato helps to add nutritional value to any meal.
These wholesome root vegetables are high in vitamin C, potassium and manganese. Not to forget they also have a substantial doze of vitamin A. In other words, one cup of cooked sweet potatoes meets 769 percent of the daily value for vitamin A. Yes that’s not a typo — See what we mean?
Vitamin A plays a part in maintaining healthy vision, fighting inflammation and warding off infections by strengthening the immune system.
Ditch french fries and try steaming up a batch of sweet potato wedges and adding spices to it to enhance the flavor, or adding them into soups or salads or you can a bake them with beans and chicken.
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13) Goji Berries
If you have made it this far and still paying attention, You ought to give yourself a pat on the back. You are kinda serious about leading a healthy lifestyle — good for you.
You’ve heard us talk about blue berries but now wait till you hear about – Goji berries!
Goji berries have been an eminent feature in traditional Chinese medicine for centuries and have been associated with improvement in performance, vitality, energy and longevity.
They amp up the antioxidant levels by 12 times to that of blueberries, hence it’s no surprise that these berries are known as one of the most nutrient-dense superfoods for both men and women.
They are nutrient-dense and help prevent skin damage, restrict the growth of cancer cells and help cure eye disease.
You can often find goji berries in dried or superfoods powder form at many high-end grocery and health stores. Try mixing the powder or dried fruit into salads and baked goods.
Yes this common spice does way more than just add flavor and aroma to desserts and seasonal drinks. In fact, because of Cinnamon’s high antioxidant content it is known to combat many diseases. Not only is it delicious but it is also a super food!
It is known to be associated with lowering blood sugar and cholesterol, improving nausea and PMS symptoms, and decreasing inflammation in muscles.
Try sprinkling this spice over yogurt, cereal, oatmeal or smoothies to score up the nutritional value of your healthy breakfast! Just a teaspoon away to reap the many health benefits of this unique spice.
The American Heart Association along with heart specialists recommend including fish in your diet at least twice a week, wonder why? It is because Fatty fish such as salmon are high in omega-3 fatty acids that can cut down inflammation, enhance brain health and boost your heart’s health.
Opt for wild-caught salmon whenever in season. Try to incorporate a few servings into your week; perhaps as a healthy steamed or grilled fillet for lunch or dinner. Along with a delicious and filling meal you can gain maximum benefits of this super foods nutritious properties.
16) Raw Milk
Yes not packaged but raw milk comes on the list of super foods. When one thinks of milk; it’s calcium content comes to mind, but this super food is not only rich in calcium but is also high in many vitamins and minerals, such as magnesium, phosphorus, and vitamins A and D.
Kefir made from raw milk is especially good for health as it has been fermented and has probiotics that can stimulate the good bacteria to work in your gut by promoting better digestion and enhancing immunity.
You can add raw milk or kefir to your next breakfast smoothie to pump up the nutrient content in your body and kick start your day with efficiency and a boost of energy.
A very common question that’s asked in the super foods world is ‘what is Spirulina?
It’s a blue-green algae and it is considered as one of the greatest super foods in the world today. Did you know that it’s even higher in protein than red meat? It contains all of the essential fatty acids, provides a mega dose of antioxidants ,vitamins and minerals needed for the body.
The incredible health benefits of spirulina include, preventing plaque clogging up in the arteries, lowering blood pressure and protecting against cancer.
Like Moringa, spirulina is most often found in powder form and is mostly available at online retailers and health stores. Sprinkle a spoonful in your food or healthy smoothies to upgrade the nutritional content of your food.
18) Acai Berries
Acia berries, another prominent berry to make this list and redefine super foods is rich in antioxidants and inhabit health-promoting properties. Healthy fats, fiber, B vitamins, magnesium, potassium and phosphorus are abundant in these berries.
Research shows that the constituents found in acai berries may help enhance cognitive function, improve lipid profiles and maintain normal and healthy blood sugar levels.
As they are becoming popular day by day, they are available in powder form in high-end grocery stores or online health stores. You can mix spoonful in nutritious juices or smoothies and add them in fruit yogurts or cereals.
Note: Some Precautionary measures to take
If you are allergic, sensitive or have a reaction to any of the Super foods listed above please stop or at the very least cut them from your diet as they probably don’t suit your system. Similarly, if you experience any side effects after eating one of these foods, it is always advisable to consult a doctor.
Do note that ingesting these foods are a great way to add on healthy nutrients in meals and are beneficial for the mind and wellness of your body. Do take into account that there are no short cuts to your health goals and rid yourself of any disease.
Instead, you should incorporate these super foods with a balanced and wholesome diet, proper exercise, traditional treatment and healthy lifestyle choices to reap the maximum benefits.
To ameliorate disease and enhance wellness you can pair these wholesome super foods with other nutrient-dense foods like fruits, vegetables, lean proteins and whole grains. Boosting exercise and exertion levels can improve circulation and absorption of these foods as well.
Concluding remarks on Super Foods
It can be difficult to explain what super foods are as there is no specific quantifying definition. However, super foods are foods that are nutrient dense and have a reputation of keeping ailments in check and benefitting the body overall.
Do not forget to add these miracle foods to your daily regimen as they can enhance the quality of your lifestyle and enrich the shrine that is your body. These foods are versatile and can be incorporated in your daily diet in a variety of ways that we have mentioned above.
We here at The Soul Food Company also provide some of these super foods at very cost effective prices.
Please remember there are no short cuts to reaching your fitness and health goals but by making informed decisions, regular exercise and following diet plans that are nutrient dense you can feel rest assured you are going to be on track to a healthier you.
Have you tried anyone of these Super Foods? Tell us about your experience in the comments section below: