Is it a bird or a plane… no its superfoods! Sorry for the Superman reference but this week is the last week of National Nutrition Month and I want to wrap it up by discussing superfoods. No, superfoods cannot give you superpowers or cause overnight weight loss, but they aid your body’s metabolism, promote overall health, and can reduce your risk for disease.
Just a heads up, coming up in early April, I will be launching a 30-day challenge meant to welcome a new spring season and get you on a better path of accomplishing your goals. My interns and I are so excited to start this journey with you. The dates for the challenge will be 4/25-5/24, and registration is slated to open on April 4th ! Stay tuned for more details, but first let’s circle back to superfoods!
What is so “ super” about superfoods? Superfoods are rich in nutrients and low in calories. Depending on the food, superfoods can provide a variety of nutrients.
- Macronutrients such as carbs, lean protein, and healthy fats
- Vitamins such as A, C, B
- Minerals like calcium
- Antioxidants
- Phytochemicals (Which are helpful chemicals produced by plants)
- Probiotics
- Fiber
Superfoods basically give you the best nutrient profile in relation to the calories consumed.
How do superfoods benefit your health? Since superfoods provide the nutrients listed above, they can provide energy from macronutrients, aid in metabolism with probiotics, maintain bone health with calcium, and leave you feeling fuller longer from fiber. Superfoods also provide antioxidants which neutralize and reduce free radicals in the body that cause damage to cells and are linked to heart disease, cancer, arthritis, respiratory diseases , and immune deficiency. However, superfoods do not compensate for a poor diet and are best paired along a balanced diet.
Great sources of superfoods. Consume berries which have fiber, antioxidants, and phytochemicals. Drink unsweetened green tea for added antioxidants. Including whole grains provides you with added fiber, minerals, and B vitamins. Indulge in yogurt for added protein, calcium, and probiotics. Leafy greens such as kale provide vitamin A, vitamin C, calcium, phytochemicals, and fiber. Nuts not only give protein but also provide healthy fats called monosaturated fats. Cook with olive oil to add in vitamin E, polyphenols, and monounsaturated fatty acid into your diet. Cruciferous vegetables are loaded with fiber, vitamins, and phytochemicals while legumes provide fiber, folate, and plant-based protein. Lastly, eat more fish such as salmon for added lean protein and omega-3 fatty acids.
Hungry for more? Check out Powerhouse Fruits and Vegetables.
- Click here to watch the Latest Sweet Life Wellness Podcast Episode on How to Enjoy Mindful Eating.
- Click here to listen for FREE on Apple Podcasts.
- Want to listen for FREE on Spotify? Click here.
Kay Loughrey, MPH, RDN, LDN
Transformational Speaker, Breakthrough Coach, Nutritionist-Dietitian
Candice Shipley, Student Nutritionist
Nutrition & Food Science – Dietetics
University of Maryland, College Park | 2023