Are you wondering (like the rest of us) “who are these superfoods, anyway”? And “what makes them super?“. I’ve got you covered. I will define, discuss the benefits, provide examples, and help you incorporate these foods into your daily diet.

While there are many healthy and nutritious foods, superfoods go the extra mile. Superfoods are those naturally occurring, nutrient dense foods. Meaning, they come from the Earth and contain a high quantity of nutrients per calorie. They are rich in vitamins, minerals, fiber, flavonoids, healthy fats, antioxidants, and more.

Benefits of Superfoods

1. Boost immune system
2. Prevent disease
3. Control disease
4. Improve heart health
5. Lower risk of some cancers
6. Decrease inflammation**

**For more info on decreasing inflammation through diet check out my recent post https://lrxwellness.com/how-to-combat-inflammation-with-diet/

Examples of Superfoods

Only to name a few favorites as the list goes on and on!

1. Berries- high in micronutrients + fiber + antioxidants
2. Avocados- healthy fats + micronutrients (more potassium than a banana!)
3. Leafy greens- rich in micronutrients including vitamins A, C, E, K, folate, and calcium + fiber
4. Tomatoes- micronutrients including vitamin C + lycopene, an antioxidant which may improve heart health and lower risk of certain cancers
5. Chia seeds- protein + fiber + antioxidants + omegas + micronutrients (magnesium, phosphorous, iron, and zinc)!!
6. Fatty fish- good source of protein + omega-3
7. Dark chocolate- antioxidants + improve heart health (i.e. cholesterol, blood pressure) + decrease risk of some cancers. Most benefit is seen with >70% cocoa and no added sugar
8. Tea- antioxidants + anti-inflammatory + blood pressure lowering + possible cancer risk reduction
9. Coffee- antioxidants + possibly lower diabetes, cancer, and Parkinson’s risk
10. Nuts- protein + healthy fats
11. Legumes- protein + fiber + folate and other micronutrients
12. Olive oil- healthy fat + polyphenols (promote cardiovascular health)
13. Whole grains- fiber + micronutrients
14. Yogurt- protein + calcium. Many contain active cultures to support gut health. For more info on gut health https://lrxwellness.com/how-to-support-gut-health/
15. Cinammon- this is a fun one! Found to reduce inflammation, regulate blood sugar, and improve cholesterol.
16. Ginger- rich in micronutrients (vitamin C, magnesium, and potassium) + additional health benefits including: anti-nausea, analgesia (pain relief), and blood sugar regulation

Many fruits are superfoods, though not all. Check out this informative article with 25 listed super fruits! https://www.healthline.com/nutrition/super-fruit

How to Incorporate

1. Fruits are an excellent addition to breakfast, midday snack, or dessert
2. Leafy greens obviously make a great salad, but maybe salad isn’t your thing. Most of us like chips, right? Add some olive oil and sea salt, pop them in the oven. Boom you have a salty, crunchy snack!
3. Chia seeds !!!! Add them to yogurt or smoothie for texture + all the health benefits.
4. Dark chocolate may not be everyone’s cup of tea but hear me out. Add a few chips to your yogurt. Or on top of peanut butter** whole grain toast. YUM!
5. Nuts make a nutritious, filling snack. Try keeping a small bowl out on the counter or your desk for a midday munch.
6. Cinnamon can elevate your morning coffee or afternoon tea.

** look for peanut butter without added sugar, oils, and other additives

In Conclusion

While there is no “one food cures all”, there are foods that have an edge on others. Superfoods pack a punch with a noteworthy nutrition profile. They are known to boost the immune system, prevent and reduce disease, and decrease inflammation. The name may make these foods sound sparse or hard to come by but there are actually tons of superfoods! This makes them easy to incorporate into your daily diet. Adding a variety leads to a well-balanced diet and will have you feeling super!

As always, please reach out with questions, comments, or for further discussion.

Lindsey, PharmD, BCPS

References:

Cleveland Clinic. (2024, June 27). What is a superfood, anyway? https://health.clevelandclinic.org/what-is-a-superfood

Kubala, J. (2020, August 26). 25 super fruits to add to your diet today. Healthline. https://www.healthline.com/nutrition/super-fruit

Marks, J. (2023, September 25). 27 superfoods to add to your grocery list. Verywell Health. https://www.verywellhealth.com/superfoods-7966903

McManus, K. (2022, October 3). 10 superfoods to boost a healthy diet. Harvard Health. https://www.health.harvard.edu/blog/10-superfoods-to-boost-a-healthy-diet-2018082914463