Though there is no legal or medical definition, superfoods are nutrient powerhouses that pack large doses of antioxidants, polyphenols, vitamins, and minerals. Eating them may reduce the risk of chronic disease, and prolong life, and people who eat more of them are healthier and thinner than those who don’t. Read about several foods that are considered super, what health benefits they offer, and how to fit them into your diet.
Tomatoes
Why they’re super
They contain lycopene, an antioxidant rarely found in other foods. Studies suggest that it could protect the skin against harmful UV rays, prevent certain cancers, and lower cholesterol. Plus, tomatoes contain high amounts of potassium, fiber, and vitamin C.
How to eat them
Get your tomatoes with tasty Avocado, Lettuce and Tomato Sandwiches, which contain another superfood — avocado!
Blueberries
Why they’re super
These berries are full of phytonutrients that neutralize free radicals (agents that cause aging and cell damage). The antioxidants in these berries may also protect against cancer and reduce the effects of age-related conditions such as Alzheimer’s disease or dementia.
How to eat them
Instead of simply sprinkling blueberries in your yogurt, try this warm Banana Blueberry Bread right out of the oven. Or, get similar health benefits by trying raspberries in these Raspberry-Cream Cheese Muffins.
Kale
Why it’s super
Move over spinach, you’ve got some fierce competition. Kale contains a type of phytonutrient that appears to lessen the occurrence of a wide variety of cancers, including breast and ovarian. Though scientists are still studying why this happens, they believe the phytonutrients in kale trigger the liver to produce enzymes that neutralize potentially cancer-causing substances.
How to eat it
Add some taste to the earthy flavor of this vegetable by trying Kale With Caramelized Onion.
Black beans
Why they’re super
A cup of black beans packs 15 grams of protein, with none of the artery-clogging saturated fat found in meat. Plus, they’re full of heart-healthy fiber, antioxidants, and energy-boosting iron.
How to eat them
Make pasta a little healthier by trying these Black-Bean Lasagna Rolls.
Broccoli
Why it’s super
Cruciferous vegetables like broccoli contain phytonutrients that may suppress the growth of tumors and reduce cancer risk. One cup of this veggie powerhouse will supply you with your daily dose of immunity-boosting vitamin C and a large percentage of folic acid.
How to eat it
Try this delicious Asian spin: Broccoli Salad With Sesame Dressing and Cashews.
Salmon
Why it’s super
Salmon contains omega-3 fatty acids, which the body cannot produce by itself. These fatty acids reduce inflammation, improve circulation, increase the ratio of good to bad cholesterol, and may slash cancer risk. Salmon is a rich source of selenium, which helps prevent cell damage, and several B vitamins.
How to eat it
Try a new tangy twist on your favorite fish: Apple and Horseradish-Glazed Salmon.
Oats
Why they’re super
Full of fiber, oats are a rich source of magnesium, potassium, and phytonutrients. They contain a special type of fiber that helps to lower cholesterol and prevent heart disease. Magnesium works to regulate blood-sugar levels, and research suggests that eating whole-grain oats may reduce the risk of type 2 diabetes.
How to eat them
Get your daily dose of oats with these delicious cookies: Oatmeal-Date-Chocolate Cookie.
