Healthy Lifestyle Body Systems Primary Care
This article provided by Hannah Kirtley, graduate student in medical nutrition.
Foods with many health benefits are called superfoods. Colorful phytochemicals in plants make these foods “"super." Phytochemicals, meaning plant-produced compounds, have many different health benefits. Each plant food has many different phytochemicals.
Examples of phytochemicals:
- Carotenoids are orange phytochemicals found in carrots, sweet potatoes and orange squash. Carotenoids limit cancer growth, help your eyesight and support skin health.
- Antioxidants, found in produce like blueberries, cranberries, broccoli and black plums, protect your body from harmful free radicals. Having too many free radicals may lead to cancer. Vitamin C and vitamin E are antioxidants.
- Flavonoids, found in grapefruit, blackberries, chickpeas and elderberry juice, reduce inflammation and slow cancer growth.
Can superfoods or phytochemicals fight cancer?
Superfoods cannot fight cancer by themselves. But, the phytochemicals in plant foods may help protect your body from damage that leads to cancer, which may reduce your cancer risk.
Phytochemicals are in these plant foods: fruits, vegetables, nuts, seeds, whole grains, herbs and spices.
Common superfoods include:
- Beans like kidney beans, black beans and soybeans
- Berries like blueberries, cranberries, strawberries and blackberries
- Broccoli
- Brussels sprouts
- Cauliflower
- Fish like salmon, tuna, mackerel, trout, herring and sardines
- Leafy greens like spinach, kale, collard greens and Swiss chard
- Nuts like hazelnuts, walnuts, almonds and pecans
- Olive oil
- Peas
- Tomatoes
- Whole grains like oatmeal, quinoa, brown rice and wheat berries
- Yogurt
Eat the rainbow: Phytochemicals lower cancer risk
Get a variety of phytochemicals by eating a colorful variety of veggies and fruits. No single food can fight cancer by itself. But, eating phytochemicals from many types of colorful foods may protect your cells.
It pays to eat the rainbow. Try to cover two-thirds of your plate with plant foods at each meal. Plant foods contain healthy fiber – 30 grams of fiber per day is a good goal.
Overall, eating 3 1/2 to 5 cups of fruits and vegetables each day can lower your cancer risk.
4 tips to get the most out of superfoods:
- Select superfoods that taste good to you. Lots of healthy foods offer health benefits as well as great taste. If you don't like a specific superfood, try something else.
- Increase your proportion of produce. Try to cover two-thirds of your plate with plant foods at each meal.
- Choose whole produce over juices (canned or frozen is OK). Instead of expensive juices and powders, choose colorful fruits and vegetables. Whole fruits and vegetables keep their fiber, which has lots of health benefits.
- Talk to your doctor or dietitian, especially if you have a chronic condition. Some superfoods may interfere with medications and treatment.
FAQs
Foods with many health benefits are called superfoods. Colorful phytochemicals in plants make these foods “"super." Phytochemicals, meaning plant-produced compounds, have many different health benefits. Each plant food has many different phytochemicals.
What is the #1 superfood? ›
Green leafy vegetables: Green leafy vegetables such as spinach, kale, and beet greens are high in vitamins, magnesium, and potassium. They help maintain a healthy digestive tract. Berries: Berries are high in vitamins, minerals, fiber, and antioxidants.
What are the 7 superfoods? ›
Top 7 superfoods to try
- Superfoods have no agreed-upon definition, but most nutritionists would describe a superfood as a food offering superior nutrition in its class. Genuine superfoods have a high nutrient bang for their calorie buck. ...
- Beetroot. ...
- Blackcurrants. ...
- Cold-pressed nut oils. ...
- Watermelon seeds. ...
- Algae. ...
- Offal. ...
- Turmeric.
Eggs are a superfood packed with vital nutrients such as complete protein, healthy fats, essential vitamins, and minerals.
What super foods burn belly fat? ›
Foods that may help losing belly fat include high-fiber foods like fruit and vegetables, high-protein foods like eggs or beans, and fatty fish. Probiotics may also help.
What are the 5 fat burning super foods? ›
Examples include avocados, green tea, chia seeds, berries, broccoli, and lean proteins like chicken and fish. Nuts, spinach, Greek yogurt, and quinoa also aid weight loss. These foods boost metabolism, control hunger, and effectively shed excess pounds.
What is the single most nutritious food? ›
1. Almonds. There you have it – the most nutrient-dense food on the planet is the humble almond. Praises for almonds have been sung for a long time, with many studies carried out surrounding their benefits related to heart health and diabetes.
What happens if you eat superfoods everyday? ›
Studies have demonstrated that superfoods high in antioxidants and flavonoids help prevent coronary heart disease and cancer, as well as improving immunity and decreasing inflammation.
What is the number one fruit that seniors should eat? ›
Seniors should eat plenty of citrus fruits to obtain enough vitamin C in their day. Vitamin C is known to produce antibodies, which boost immunity and help older adults fight off infections. Some examples of vitamin C rich foods are oranges, broccoli, tomatoes, bell peppers, tangerines, grapefruit, and strawberries.
What is the best food for old age? ›
How can I eat healthy as I age?
- Fruits and vegetables (choose different types with bright colors)
- Whole grains, like oatmeal, whole-wheat bread, and brown rice.
- Fat-free or low-fat milk and cheese, or soy or rice milk that has added vitamin D and calcium.
- Seafood, lean meats, poultry, and eggs.
- Beans, nuts, and seeds.
Superfoods are recommended as they contain minerals, vitamins, and even antioxidants. They don't only accelerate weight loss but also enhance health. Get familiar with the foods that experts best recommend. These superfoods not only help in managing your weight but also contribute to overall wellness.
Is superfood really good for you? ›
The high vitamin and mineral content found in superfoods can help your body ward off diseases and keep you healthier. When incorporated into a well-balanced diet, these foods can promote heart health, weight loss, improve energy levels and even reduce the effects of aging.
