10 Superfoods To Boost A Healthy Diet

The 2015–2020 US Dietary Guidelines recommend healthy eating patterns, “combining healthy choices from across all food groups — while paying attention to calorie limits.”

According to Katherine D. McManus, MS, RD, LDN (2018), there are many studies that show a healthy diet can significantly reduce the risk of high blood pressure, heart disease, diabetes and certain cancers; especially plant-based diets such as the DASH (Dietary Approaches to Stop Hypertension) diet and the Mediterranean diet. The "super foods" found predominantly in these diets can provide the important nutrients to support your daily needs and overall health.

SUPER FOODS

These are foods that are considered very nutrient dense in vitamins, minerals, phytonutrients, alkaloids, and trace minerals. It has been said that consuming them has a greater impact on our health per serving size verses other food types.

1. Berries

Berries are high in fiber, naturally sweet, high in antioxidants and other disease-fighting compounds like anthocyanins.

Try Phytoberry as an alternative way to help get your antioxidants for berries like acai, goji, pomegranate, acerola, sea buckthorne and many more!

2. Dark Leafy Greens and Green Vegetables

Contain a wide spectrum of vitamins, minerals, and fiber as well as several phytochemicals (chemicals made by plants that have a positive effect on your health) such as sulforaphane.

Try sprouting your own Broccoli Seeds here!

3. Turmeric

There is a ton of research on the many health benefits of Turmeric including anti-inflammatory and protective effects on the digestive, heart, liver, brain, and skin. There is also support related to cancer prevention and support. There are several compounds within turmeric that seem to be responsible for this positive effect, including one of the most studied Curcumin. 

See this video on Turmeric and curcumin for more information.

4. Legumes

Legumes are an excellent source of vitamins, minerals, flavonoids, fiber, folate, starchy carbohydrates and plant-based protein. These are beans such as kidney, black, red, and garbanzo, as well as soybeans and peas. Research has shown eating these food may help reduce the risk of heart disease, diabetes, and support optimal health.

Check out our sprouted lentils for an excellent choice of legume.

5. Cruciferous vegetables.

Excellent sources of fiber, vitamins, and phytochemicals including indoles, thiocyanates, and nitrites, which prevent against certain cancers. These include broccoli, Brussels sprouts, cabbage, cauliflower, collard greens, kale, kohlrabi, mustard greens, radishes, and turnips.

Check out our Broccoli and Kale Sprouts powder that you can add to shakes and smoothies!

6. Whole grains

High source of both soluble and insoluble fiber, and also contain several B vitamins, minerals, and phytonutrients. Eating whole grains may lower cholesterol, and protect against heart disease and diabetes.

7. Extra Virgin Olive Oil, Unrefined Red Palm Oil, Virgin Coconut Oil

Extra Virgin Olive Oil

- Is a great source of monounsaturated fats, Antioxidants, Vitamin E and K. It has be shown to help support heart health, and protect cellular health.

Red Palm Oil (Sustainable)

-Great source of antioxidants, Vitamin A and E. With one of the highest levels of carotenoid's we have seen, this oil is a beautiful orange/red color. Cellular protective, heart health, eye health, and much more!

Virgin Coconut Oil

-A rich source of MCT's (Medium Chain Triglycerides), which has been shown to increase metabolism, and be a quick source of usable energy.

Coconut oil has many uses including: hair, skin, teeth, energy source, weight management, and cooking.   

8. Nuts and Seeds

Hazelnuts, walnuts, almonds, pecans, macadamia, sesame, pumpkin, sunflower, flax and chia— nuts and seeds are nutrient rich foods containing great sources of polyunsaturated fats (Omega 3 and 6), monounsaturated fats, and good sources of saturated fats. These can help provide us with vitamins, minerals, essential fats, and which keep us functioning at are best, lower inflammation, increase energy, and potentially even lower risk of heart disease.

9. Non- Homogenized Yogurt and Kefir

High in calcium and protein, and lactic acid producing live bacteria cultures (probiotics). Probiotics boost your levels of beneficial bacteria, boost your immune system, support mental health, and help promote a healthy digestive system. Great for anyone looking to improve there overall health or boost immunity!

For those wishing to take a probiotic supplement instead, or have more serious digestive concerns we have many options that are effective in rebuilding your gut flora. Check out Nova Probiotics for a great choice in probiotic in both Adult and children options.

10. Spirulina and Chlorella

Both great sources of protein, phytonutrients, vitamins and minerals including A, B's, C, E, Zinc, Potassium, Magnesium, and many more. Furthermore they have compounds that help the body detoxify, including helping rid the body of heavy metals. There are many other health benefits, but some most noted for are boosting physical performance, boosting immune function, boosting cardiovascular health, and mental health. Can also be used to help cool the body for someone that normally runs hot.

Check out are Spirulina and Chlorella here!

Bottom Line

Super-foods are vital in supporting a healthy lifestyle. Here at Optimizenutrition.ca you can find a great selection of super food products. We aim in providing the highest quality locally sourced products for your everyday health needs. 

Reference

D. McManus. 10 Superfoods to Boost a Healthy Diet. Harvard Heath Publishing. Retrieved from: https://www.health.harvard.edu/blog/10-superfoods...

Healthline. Retrived from: https://www.healthline.com/nutrition/top-10-evide...