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Superfood: What Does it Mean and What Are They?

by Bryan Cunningham
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A buzzword that’s gaining more traction today is superfoods. While they’re not going to cure diseases or make it so you never have to go to the doctor again, these foods are named as such because they’re more nutrient-dense than other foods and can provide a number of wide-ranging benefits. When you’re trying to eat healthier, it’s a good idea to add superfoods to your diet. 

What Are They? 

For something to be considered a superfood, it needs to have a high amount of nutrients. These are the foods that provide what your body needs to thrive, and they can provide additional benefits like help with inflammation or prevent upset stomachs. They’re not a cure for anything and there’s nothing magical about them, but superfoods are incredibly beneficial to add to your diet. 

Incorporating Superfoods in Your Diet

There are tons of ways to add superfoods to your diet. Consuming them alone or in a recipe can provide all the benefits you’re after and you don’t have to feel bad about having a small snack. Try out new recipes that include these ingredients, switch one drink a day to one that’s going to be better for you, or try to add in healthier snacks when you’re feeling hungry. 


Citrus fruits have a high amount of vitamin C and fiber, making them an excellent option any time of the day. They can also help reduce the chance of developing illnesses like macular degeneration when eaten regularly. 

Leafy Greens

Kale, swiss chard, turnip greens, spinach, and collard greens are known for their high anti-inflammatory compounds that can help reduce the risk of chronic illnesses. These foods can help decrease the risk of developing type 2 diabetes or heart disease. 


All different types of berries have antioxidants that can help with inflammatory conditions like heart disease and can help treat digestive disorders when used with traditional medications. They’re not going to solve these issues, but they can help you find relief of symptoms when enjoyed while you’re working with a doctor on a treatment plan. 


The components in soy have been shown to help reduce cholesterol in the blood and may be able to help prevent age-related memory loss. They’ve also been shown to help increase bone density during menopause and decrease symptoms. 

Green Tea

If you’re looking for a caffeinated beverage that boosts your health, green tea may be an excellent option. It has strong anti-inflammatory effects and can help protect against some chronic diseases. In many cases, it’s also an effective way to boost weight loss. 


Eggs have long been controversial because of the high amount of cholesterol, but recent studies have shown that this is not a concern and that they can actually reduce the risk of heart disease. They also can help with vision and eye health and include a wide range of nutrients, including protein. 

Dark Chocolate

Though it’s not as sweet as milk chocolate, it does have a number of health benefits to offer. It has a lot of antioxidants and can help with cognition, your mood, and preventing memory loss as you age. It can also help with keeping your heart healthy and assist if you’re trying to lose weight. 

Nuts and Seeds

Nuts and seeds have anti-inflammatory and antioxidant properties, making them incredibly helpful for protecting against heart disease and other issues. There are tons of different seeds to try, all with their own benefits, and they can help you lose weight or stick to a healthier weight. 


Garlic isn’t just for keeping the vampires away. For many years, it’s been used for medical benefits, including supporting your immune system and reducing cholesterol or blood pressure. It is an incredibly nutrient-rich food perfect for pairing with other superfoods for amazing flavor. 

Olive Oil

Olive oil does contain a wide range of nutrients, including vitamins E and K. It has antioxidant properties and can help with reducing inflammation that can lead to heart disease or diabetes. Use olive oil when cooking as a healthier alternative to other oils. 


Along with similar foods like Brussels sprouts and bok choy, broccoli is full of fiber and other nutrients. It can help you feel full, so it’s great for weight loss. It also contains nutrients that can help keep your gut healthy, which can help reduce or prevent digestive problems. 


Used as a seasoning, ginger is a root that contains antioxidants. It can help with managing nausea and reducing pain from inflammatory conditions. When used, it can help reduce the risk of chronic diseases like heart issues or dementia. It can be added to many different foods for more benefits. 


Salmon is one of the most nutritious fish to try and includes healthy fats, vitamin B, potassium, protein, and selenium. With all of the nutrients, it’s perfect for lowering the risk of heart disease, helping you maintain your weight, and reducing inflammation. However, it is important to limit the intake of salmon due to the potential contamination with heavy metals. 


An avocado on toast is not just a delicious breakfast, it’s a healthy one, too. Avocado includes many different nutrients, including vitamins, minerals, and fiber. It’s also high in monounsaturated fats, which can help with inflammation in your body, and it can help reduce your risk for metabolic syndrome, heart disease, and more. 


Portobello mushrooms, shiitake, button, and other types of mushrooms contribute to an overall healthy diet and provide many benefits such as reducing inflammation. They’re also a sustainable way to obtain nutrients because of the way they’re grown today. 

If you’re ready to eat healthier and want to have a more varied diet, try including some of these superfoods. They’re not going to cure you of any illnesses, but they can help protect against some diseases and help you reduce symptoms for others, along with providing your body with all of the nutrients it needs each day. Take a look at recipes now to find out how to incorporate more superfoods into your diet. 

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