Superfoods are celebrities among foods. These healthy foods have extreme wellness benefits and nutritional power. People always look for something special, something unique. But most times, they do not know exactly what they want. For foods, we named it superfoods. Peoples all over the internet loves the concept of superfood. Sometimes, health professionals are not big fans of it. cause often superfoods provide a misleading sense of super benefits. But actually, there is no alternative to having a diverse diet. The word superfood contains immense power to motivate people.
As we are writing for the general people, we would not talk like health professionals (We are also doctors and nutritionists, btw). We will explore together to help you understand the different factors and considerations about superfoods. The health benefits of superfoods and much more.
Let’s start.
What defines a superfood?
There is no widely accepted definition for superfood. But in a general sense, foods that come with extraordinary power to improve health and wellness are known as superfoods. Not to mention that no food is super enough that will take care of all your nutrients. You still need to eat a diverse range of foods for optimum health.
As we are working with beneficial foods, the term superfood appears too many times while writing. But the general definition was not satisfying for us, as we rely on 100% scientific information. So we made criteria to define superfoods :
If a food contains diverse nutrients, rare nutrients in abundance, or contains several health-boosting abilities, it can be called a superfood. We followed a very systematic way to approach the term and make a concrete sense of it. To learn more about this check out What are the Basics of Superfoods? Benefits, Types, List & Uses for Natural Wellness..
Benefits Of Superfood
What Are the Key Health Benefits of Superfoods?
The key benefits of superfoods are noticeable change in wellness. These can be anything like getting good vitamins, increasing mental ability, immunity, or feeling well. You can have lower blood sugar with some foods. Some may lower your blood cholesterol. Some superfoods can improve your blood flow. Many foods flood your body with antioxidants and so on. Whatever your wellness goals, superfoods support to achieve. Immunity, brain boost, heart health, gut health, mental clarity and cognitive health, sleep, muscle recovery, performance to overall wellbeing superfoods are our super hero!
How do superfoods differ from regular healthy foods?
Well, as we mentioned, the term superfood is quite flexible. When you are looking for weight loss benefits and planning to control your diabetes, lemons are certainly a superfood for you. But in other cases, it’s a healthy food. This is one way we can look at superfoods.
In other words, we can stick to our criteria. If it contains a lot of nutrients or special nutrients in good quantity, then it’s a superfood. if the food have special ability to fulfill a wellness goal, it’s a superfood. Then what is not a superfood? Food that contains a moderate diversity of nutrients and doesn’t contain special health-boosting abilities is regular food. Ultra–Processed foods and fast foods are rarely considered healthy foods.
Which nutrients are commonly found in superfoods?
This is a vast question to answer, but let’s help you get the main idea. There are numerous superfoods, and they contain a wide range of nutrients.
Vitamins
Super fruits like berries and avocados commonly contain Vitamin C, which works like an antioxidant and boosts immunity. Vitamin A is also a common vitamin of many superfoods, such as carrots, sweet potatoes, and spinach. Vitamin E and K are found in leafy greens, nuts, and seeds. B vitamins, such as B6 and folate, are commonly found in many grains, veggies, leafy greens, and legumes.
Minerals
Iron, Magnesium, Calcium, and Zinc are commonly found in many nutrient dense superfoods. It may vary a bit in different types of superfood. Potassium, selenium, and manganese are also noticeably frequent. Milk, leafy greens, super vegetables, legumes, shellfish, nuts, and avocados are mineral-rich superfoods.
Bioactive Components and Antioxidants
Antioxidants are one of the most crucial nutrients after vitamins and minerals. They fight with free radicals and protect the body from oxidative stress and many chronic diseases. If a food contains a lot of antioxidants, it’s enough to call it a superfood, for example, beetroot. Other phytonutrients are often found in superfoods. Such as— flavonoids, carotenoids, chlorophyll, resveratrol, etc.
Good fats
Many of the essential vitamins we need require healthy fat to be absorbed. Our body also needs essential fatty acids. Superfoods often contain omega-3 (EPA & HA) and other monounsaturated fats. They can be found in avocado, fatty fish, flaxseeds, olive oils etc. Please read Healthy Fats: Organic Source, Benefits, and Nutrition Guide.
Macronutrients
Superfoods almost always contain some type of special macronutrients. It may have good protein, carbs, or fats. Protein is a bit rare but important among superfoods. While a lot of superfoods contain good fiber. please read Nutrients 101 – The Building Blocks of Organic Healthy Living to know more.
Others
There are other components, such as probiotics, prebiotics, adaptogens, etc., which have special effects on our health and wellness. Superfoods have these essential components.
Which Superfoods Offer the Most Nutritional Value?
Nuts, seeds, fruits, vegetables and some animal products provide the most nutrient value for good health. Eggs, nuts, quinoa, pumpkin seeds, flax seeds, Greek yogurt, and beef livers are some of the nutrient-dense foods. There are some foods that contain specific nutrients in abundance. It’s better to discuss with a nutritionist and make your diet plan depending on your taste and nutritional requirements.
Best superfood list for wellness
Here are some of the best superfoods for wellness:
- Sardines
- Leafy Greens
- Moringa Powder
- Natto
- Carrot
- Curry Leaf
- Chia Seeds
- Quinoa
- Beetroot
- Turmeric
- Avocado
- Berries
- Dark Chocolate
- Extra virgin Olive Oil
- Yogurt
- Flaxseeds
- Ginger
- Apple Cider Vinegar
- Walnuts
- Pumpkin seeds
- Green tea
- Oatmeal
- Deep green vegetables
- Greek yogurt
- Eggs
- Citrus fruits
- Oysters
- Almond
- Lentils
- Seaweed
- Water
- Cranberries
- Coconut
- Banana
- Sweet potato
- Edamame
- Beef Liver
- Ginseng
- Bone Broth
To get a clear idea, please read Superfoods for wellness : An Honest Guide for Beginners.
How do superfoods boost the immune system?
Not all superfood boosts the immune system. But a lot of them, especially berries and vegetables with vitamin C, Zinc, selenium, and other bioactive components like gingerol from ginger, can boost your immune system significantly. You need to go through the food to find out its impact on our immune system.
Can superfoods boost brain health?
Yes, many superfoods contain a good amount of brain-boosting components. Food that has omega-3 fatty acids, antioxidants, vitamin B complex, E, and C works best for boosting brain health. Those can improve memory, focus, and cognitive capability. Berries, fatty fish, nuts & seeds are some of the best brain boosting superfoods.
How superfood detox your body?
Superfoods are not specifically for direct detox. No food can do that. Our body already has detox organs like the liver and kidneys. But some superfoods can support those organs, helping to boost the detox systems capability of our body. Components like fiber, antioxidants, sulfur and chlorophyll fight with free radicals, improve digestion and support detox organs. Garlic, beets, and lemons are some of the detox superfoods.
What are the types of superfoods?
We can differentiate superfoods in many ways. Simply, There are 7 types of superfoods based on their function.
- Antioxidant-Rich Superfoods: Blueberries, acai berries, dark chocolate.
- Brain-Boosting Superfoods: Fatty fish, turmeric, eggs.
- Heart-Healthy Superfoods: Oats, avocados, olive oil.
- Detoxifying Superfoods: Garlic, beets, lemons.
- Immune-Boosting Superfoods: Citrus fruits, ginger, mushrooms.
- Bone & Joint Supporting Superfoods: Sardines, chia seeds, almonds.
- Energy & Metabolism Superfoods: Quinoa, maca root, sweet potatoes.
How do superfoods contribute to weight?
It depends on what type of superfood you are talking about and what you are expecting. If you are looking to loose or maintain a healthy weight, avocado, Greek yogurt, or salmon can help you. There are many other foods that are low in calories and provide a feeling of fullness.
Which superfoods are best for gaining energy?
Banana, nuts, avocados, oats, and brown rice are some of the best superfoods that can give you energy. Bananas and avocados will provide you with fast energy, better for athletes and people who work intense physically. Nuts, oats, and brown rice will sustain longer and provide you with energy for a long time. It is a good idea to mix those two types of food into your diet for a more fulfilling meal.
What are the best superfoods for skin health?
Foods with rich antioxidants, vitamin A and C, and healthy fats, such as avocado, salmon, carrots, and berries, are the best superfoods for skin health. Antioxidants protect the skin from oxidative damage and make it look and feel healthy. Healthy fats also make the skin soft and improve complexion.
Which superfoods provide the most antioxidants?
Blueberries, matcha, green tea, grapes, kale, dark chocolate, strawberries, spinach, garlic, goji berries, pecans, walnuts, turmeric, and cloves are some of the most antioxidant-rich superfoods. Antioxidant is not a single type of component. They come in many forms, and consuming diverse antioxidants is best for good health.
What are easy ways to add superfoods to meals?
It’s pretty easy to include diverse types of superfoods in your healthy diet. Just need a little effort and consciousness. Toss berries, flaxseeds, chia seeds, or spirulina in your smoothies. Replace chips and snacks with edamame, carrots, or nuts. Use honey instead of sugar. Drink green tea with ginger, replacing one coffee a day. Use garlic, turmeric, or quinoa in your soup to make it more healthy. These are just minor steps that you can take to add superfoods in your diet.
Can superfoods be consumed as supplements?
Yes, many superfoods can be consumed as supplements. Spirulina, moringa, ginger, and there are many other superfoods in the market as supplements. But if the option is available, it is best to choose the real, fresh food. But many times it’s not convenient or possible. In those cases, supplements do a great job. But make sure to get the best supplements from trusted brands.
Final Thoughts
Food is the fuel of our lives. The better you eat, the better you live. Superfoods are the most beneficial and nutrient-rich foods of all. We all should take advantage of it consciously. It makes such a difference in mindful eating; you can never go back once you start properly.
This article helped you get a proper understanding of the benefits of superfoods. Want to read more? Check Organic Wellness : Natural Superfoods & Supplements for Healthy Conscious Living.
Mr. Shariful Alam Pavel believes in natural living. To live a healthy conscious living, we need to eat green, live green. MyOrganic Bd is a green wellbeing brand, educating millions to live a better life with mother nature.
Dr. Goutom Banik, MBBS, MPH, is a public health researcher with extensive experience in maternal, newborn, and child health, including nutrition interventions in underserved communities. He has worked with leading organizations such as Save the Children and icddrb, contributing to national strategies on child health and nutrition. His expertise spans operational research, health systems strengthening, and community-based programs addressing childhood illness.
