Most foods are nutritious to a certain extent, but some are simply more superior to others. Find out which kinds of food are truly remarkable and make them a staple in your diet – your body will thank you for it.

By Violet L

We often hear and read about “superfood”, but what exactly does it mean? Superfoods cannot fly or perform tricks, obviously, but they can certainly do wonders to your health and well-being.

Up to this point, there is no agreed legal or medical definition for superfood, yet the term is commonly coined for any type of food that brings astounding nutritional benefi ts to your body. Power-packed with immune boosting antioxidants and natural energizers, superfoods supply sufficient nutrients to make up for dietary deficiencies in the body. This in turn helps us to combat diseases, boost energy, maintain weight, improve mood and live longer.

Although certain types of food may offer certain benefits, you don’t necessarily need specific ones for different kinds of ailments. Instead, aim for a daily intake consisting of a variety of superfoods for a healthy and well-balanced diet.

Here are some of the star performers that should be included into your everyday diet:

1: Blueberries

Superfood Factor
Blueberries are packed with phytoflavinoids and antioxidants, as well as other essential minerals. Berries are also high in fibre and low in saturated fat, so you can incorporate them into your diet as often as you like. The rule of thumb to eating blueberries is the darker they are, the more antioxidants they have. Plus, you don’t have to worry about storing them in your fridge – frozen berries are as good as fresh ones.

Superpower
The antioxidants found in blueberries can help to repair the immune system, assisting our bodies to naturally fight off illnesses like the cold. Blueberries also have anti-inflammatory properties and lower the risk of heart disease.

2: Broccoli

Superfood Factor
Broccoli, along with other cruciferous vegetables like cabbage, sprouts and cauliflower is brimming with phytochemicals that stimulate the body’s production of its own substances to combat cancer.

Superpower
The cancer-fighting powers of broccoli, along with aiding in the growth and repair of body tissues and maintaining healthy bones, make this vegetable a must-have for all meals. As an added bonus, the vitamin A in broccoli also helps to keep the skin soft and smooth.

3: Soy

Superfood Factor
The amount of protein found in soy surpasses those that are found in other types of beans. Soy protein is packed with isoflavones, a type of antioxidant that fights cellular damage, which are present in a range of soy products such as tofu, soymilk or green soybeans (also known as Japanese edamame) - but not soy powder and soy sauce.

Superpower
Soy can be a wonderful source of protein for vegetarians. As soy contains plant hormones that mimic the body’s hormone called estrogens, it helps to reduce menopausal symptoms like hot flashes. The only downside: increased soy intake is not recommended for people with high risk of breast or prostate cancer since too much of estrogen can feed some hormone-dependent tumours.

4: Salmon

Superfood Factor
Salmon is a great source of omega-3 fatty acids and protein that protects the heart, nerves, eyes and brain. Omega-3 fats are considered “good” fats and can be found in cold-water fish like tuna, herring, sardines, and mackerel. Opt for wild salmon instead of the farmed variety that may contain contaminants and artificial colouring.

Superpower
Regular consumption of salmon can lower the risk of heart disease, help with arthritis and prevent strokes. The omega-3 fats have also been found to possibly help with memory loss and protect against the onset of dementia and Alzheimer’s disease – now we can see why fish is called a “brain” food.

5: Dark Chocolate

Superfood Factor
The thing that makes chocolate a superfood is its cocoa component, and more specifically the flavonoids in them. Research has shown that flavonoids found in cocoa have nearly twice as much antioxidant as red wine, and up to three times as much as green tea.

Superpower
Now here’s a reason to indulge in chocolate without the guilt! The flavonoids in cocoa have been known to lower blood pressure and keep arteries from clogging, thereby reducing the risk of cardiovascular disease. Bear in mind that this applies to only dark chocolate (not milk or white chocolate) so look out for those that contain a higher percentage of cocoa solids.

6: Oats

Superfood Factor
Oats are known as the king of fibre and rich with nutrients like protein, vitamin E, iron and other minerals.

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Oats are an ideal grain for diabetics to stabilize blood sugar levels and the fibre in oats help to reduce bad cholesterol. Whether it comes in instant packets or slow-cooked versions, a bowl of oats is a great breakfast choice as it makes you feel full longer and provides more fuel for your body throughout the day.

7: Spinach

Superfood Factor
This dark, leafy green vegetable is loaded with tons of nutrients such as vitamins A, B2, C and K, calcium, iron and other minerals plus high doses of antioxidants.

Superpower
The many vital nutrients in spinach aids in the prevention of age-related muscular degeneration, osteoporosis and cataracts, just to name a few. With all the goodness you can get from spinach, no wonder this was Popeye’s favourite vegetable.

8: Tomatoes

Superfood Factor
Lycopene found in tomatoes, which gives them the colour red, has chockfull of benefits that include fighting off the negative effects of free radical damage in tissues. Surprisingly, lycopene is better absorbed in processed tomatoes, such as tomato paste, purée, juice or ketchup.

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A diet high in the disease-fighting lycopene is excellent for boosting the immune system, reducing the risk of cancer and guarding against cardiovascular disease. It is also good for repairing damaged DNA that causes wrinkles and protecting the skin from premature ageing and sun damage.

9: Walnuts

Superfood Factor
Although nuts are an excellent source of protein, only walnuts contain a huge amount of omega-3 oils, making them an alternative supplement of omega-3 if you don’t like fish. Walnuts are also a good source of protein, fibre, folic acid, zinc, and vitamins B and E.

Superpower
Due to the presence of omega-3 fats, walnuts are known for their high antioxidant level that provides good protection against cancer. Studies have also shown that walnuts can improve cholesterol levels and prevent the hardening of arteries that cause heart disease and blockage.

10: Yogurt

Superfood Factor
Yogurt is especially good for your gastrointestinal health. The active cultures in yogurt, particularly the beneficial bacteria Lactobacillus acidophilus, help to restore a healthy bacterial balance in the digestive system.

Superpower
It’s low in fat and comes in handy to relieve stomach ailments and prevent yeast infections and ulcers. The virtually lactose-free yogurt is also useful as a dairy substitute for those who are lactose-intolerant, but you will not get the same benefits from frozen yogurt and yogurt-covered candies because live cultures die when frozen or heated.

Tips

• You’ve probably come across a long list of items that are deemed as superfoods, including those with exotic-sounding names like goji berries, maca root or quinoa. However, for the body to be truly nourished, you need to consistently include these foods into your diet, so it’s best to source for local produce or those that are readily available at your local market. Plus, some of the most commonly found ones are also the healthiest.
• As much as these superfoods are outstanding, many people often mistakenly assume that consuming them alone will magically make their illnesses disappear. This is not entirely true, as good health is achieved through a combination of factors and food is only a part of them. Don’t expect to reap the full benefits if you still practice unhealthy lifestyle habits like smoking, drinking excessively, eating a lot of junk food and not exercising.