“Superfoods” are foods considered to be beneficial to our health. Among the superfoods that made it to the 2023 list by Good Housekeeping, many of them are popular and familiar to us, such as coffee, dark chocolate, legumes, ginger, and berries.
8 top superfoods
1. Fermented foods
According to Registered Dietitian Stefani Sassos, Deputy Director of the Good Housekeeping Institute Nutrition Lab: “Fermented foods have been around for thousands of years. Some foods can be fermented naturally where microorganisms are already naturally present in the food or environment. Other foods can be fermented by adding starter cultures to initiate the fermentation process.” (Good Housekeeping)
Look for fermented foods with live and active cultures, such as yogurt, kefir, aged cheese, sauerkraut, kombucha, and tempeh. Regular consumption of these superfoods can boost immunity, improve digestion, and offer a host of probiotics.
2. Cruciferous vegetables
Beyond their crunchy texture and rich taste, cruciferous vegetables such as bok choy, cabbage, cauliflower, broccoli, and Brussels sprouts are powerhouses of nutrition. The high content of the antioxidant sulforaphane in these superfoods positions them as defenders against cancer. Incorporating these superfoods into your meals can also aid digestion, elevate mood, and shield against various chronic conditions.
3. Ginger and turmeric
While ginger and turmeric both offer anti-inflammatory benefits, pairing them creates a golden combination. Turmeric, a staple in traditional medicine, combats free radicals and is tied to preventing a spectrum of diseases from cancer to cardiac conditions.
Regarding ginger, Sassos says: “It’s in the same family as turmeric, and both are grown from something called the rhizome, which is an underground stem that sends out roots and is the edible part. Many other herbs and spices have little scientific evidence to back up their claims, but ginger has been studied pretty extensively and has shown benefits from alleviating nausea to fighting inflammation.” (Good Housekeeping)
4. Berries
Beyond their delightful taste, berries offer impressive cognitive benefits. The flavonoids in blueberries and strawberries can deter brain degeneration, enhance memory, and keep neurodegenerative diseases at bay.
5. Legumes
From lentils to chickpeas, legumes are the unsung heroes of the plant kingdom. With the increasing shifts toward plant-based diets, legumes serve as protein-rich, fiber-packed alternatives that can easily replace meat in various recipes.
6. Coffee
Studies have shown that coffee can reduce the risk of many diseases, including stroke, heart disease, diabetes, and gout. It can also protect the liver and help with weight loss. People who drink coffee before working out can improve their athletic performance.
Sassos has this to say about coffee: “For many, coffee may be the single greatest contributor of antioxidants to their diet. Coffee is one of the richest dietary sources of chlorogenic acids, which can help your eyes.” (Good Housekeeping)
Although drinking coffee has many health benefits, doctors suggest that you consume less than 300 mg of caffeine a day.
7. Pomegranate
Often termed “Nature’s Jewel,” pomegranates are treasure troves of antioxidants. They not only combat age-related cellular damage, but also foster heart health by possibly reducing blood pressure.
8. Dark chocolate
While we often associate indulgence with guilt, dark chocolate stands as an exception. Brimming with flavanols and cocoa polyphenols, it outperforms even vitamins in antioxidant properties. It’s a delight for the heart, brain, and taste buds, but moderation remains the key.
Incorporating these superfoods into your daily diet can usher in a plethora of health benefits. Whether it’s sipping on a cup of ginger-turmeric tea or snacking on dark chocolate-covered berries, making conscious food choices can translate into holistic well-being.
Translated by Elaine
