While there is no strict technical definition for the word "superfood," it is generally described as a nutrient powerhouse that contains impressive doses of extremely beneficial stuff for the human body: vitamins, minerals, antioxidants and polyphenols. When you include superfoods in your diet, you are potentially reducing your risk for certain diseases or conditions, improving the quality of your overall health, and prolonging life.
There are a number of specific foods that are being collected under this umbrella term, and many people have taken to adding these to their diets and lifestyles in order to experience the many benefits they promise. But if you should pick only the top 4 superfoods out of everything being promoted today, which ones should make it to your regular grocery shopping list and meal rotation?
Here are the top 4 picks for the most nutritionally packed superfoods that you can buy:
Fatty fish
Meat offers plenty of nutrients for the body, but you stand to get so much more from fatty fish like mackerel, sardines, and vividly coloured salmon. You can't go wrong with healthy doses of omega-3 fatty acids from these fish because they help you maintain a healthy heart and body — they fight stroke, heart disease, hypertension, inflammation and joint pain.
There's also the added bonus of high levels of vitamin D and selenium, which add life and youthfulness to your skin, nails and hair.
Broccoli
This cruciferous vegetable may not have made too many appearances in your childhood (except, perhaps, for the times when your mother would spoon a serving or two onto your plate), but there are excellent reasons to make it a meal staple from now on.
Broccoli packs a punch when it comes to vitamins A, C and K, and it's also rich in folate. Eat half a cup of broccoli a day and you can effectively improve your reproductive health, enhance your immune system, and even keep a few different types of cancer at bay (stomach, colon, lung and rectum cancers are a few examples). Eat them like a veggie-loving kid and enjoy these "little trees" in a variety of different preparations — steamed, braised, or added to stir-fries and slaws.
Yoghurt
While milk is the dairy product that is most present in today's kitchens, it's yoghurt that provides a more concentrated dose of essential nutrients. A single cup of yoghurt has 448mg of calcium (the same amount of skim milk only has 300mg of calcium). Plus, yoghurt offers something unique: millions of friendly live bacteria. Probiotics work wonders in relieving digestive troubles, such as irritable bowel syndrome.
Berries
If you're already a fan of these tasty, juicy and colourful fruits, then you've won the health raffle. From the popular strawberries, blueberries and raspberries to the more exotic goji and acai berries, these wonderful fruits are sure to add plenty of vitality (and colour) to your life.
Berries contain high levels of fibre and antioxidants which help promote excellent overall health. Each one gives you a healthful dose of different nutrients — goji berries, for example, offer lots of vitamin C (much more than oranges do). Ellagic acid is a typical nutrient in blueberries which can help slow down the growth of cancerous tumours. And the lovely acai berry will fuel your body with essential fatty and amino acids.
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