Acai bowl smoothie with passion fruit maracuya seeds banana and raspberries

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Can foods have superpowers? A few foods often referred to as “superfoods” have the power to pack your meals and snacks with beneficial nutrients. According to Harvard University, “a food is promoted to superfood status when it offers high levels of desirable nutrients, is linked to the prevention of a disease, or is believed to offer several simultaneous health benefits beyond its nutritional value.” Some superfoods include: 

Berries:

  •  High in Fiber, and rich in antioxidants to provide disease-fighting nutrients 
  • Add them to yogurt, cereal, smoothies, or as an on-the-go snack

Fish:

  •  A good source of protein and omega-3 fatty acids which can help protect against heart disease 
  • Fish with the highest omega-3 fatty acids are salmon, tuna, mackerel, trout, and anchovies 

Leafy Greens: 

  • Contain vitamin A, vitamin C, and Calcium, while including many phytochemicals and fiber in the diet
    • Many variants of dark leafy greens include spinach, kale, and collard greens. Throw them into salads, smoothies, or sauces. 

 Nuts: 

  • A good source of plant protein and contains monounsaturated fats which are healthy fats found in plants and animal products that can help reduce the risk of heart disease
    • Hazelnuts, walnuts, almonds, pecans
    • Add them to oatmeal, and yogurt or even try various types of nut butters!

Olive oil: 

  • A good source of vitamin E, polyphenols which are naturally occurring micronutrients found in plants, and monounsaturated fatty acids that help reduce the risk of heart disease
    • Use olive oil instead of butter or margarine and drizzle over vegetables and in salad dressings.

Whole Grains: 

  • Good source of soluble and insoluble fiber, whole grains contain B vitamins, minerals, and phytonutrients. Whole grains are shown to lower cholesterol and protect against heart disease and diabetes.
    • Eat a bowl of oatmeal for breakfast, eat quinoa and brown rice, and when looking for bread find those with the first ingredient that is “100% whole wheat flour”

Yogurt:

  • A good source of calcium, and protein, yogurt contains live cultures known as probiotics. This is “good bacteria” that can protect the body from other bad bacteria.
    • Try to avoid flavored yogurt due to high amounts of added sugar. Buy plain yogurt and add your toppings! Yogurt can also be used in place of mayo and sour cream. 

Cruciferous Vegetables:

  • Excellent source of fiber, vitamins, and phytochemicals including indoles, thiocyanates, and nitriles, which can potentially prevent some cancer types.
    • Vegetables include broccoli, Brussels sprouts, cabbage, cauliflower, collard greens, kale, mustard green, radishes, and turnips. 
    • Steam or stir-fry them and enhance their flavor by adding seasoning and herbs or into one of your favorite pasta dishes!

Legumes: 

  • Great source of fiber, folate, and plant-based protein, which have been shown to help reduce the risk of heart disease
    • Kidney, black, red, and garbanzo beans
    • Add them into soups, and salads, or eat them as hummus/spread on your favorite veggies or crackers!

Tomatoes: 

  • High in vitamin C and lycopene, which has been shown to reduce the risk of prostate cancer
    • Eat tomatoes in a salad or as a sauce on your favorite pasta. They can even be cooked into stews and chilis!

Superfoods are very high in minerals, vitamins, and antioxidants leading to many health benefits. However, it’s important to note that no single food can compensate for all the nutrients a body needs to thrive. Including superfoods as a part of your daily caloric intake can help lead to a more balanced diet. Remember to try and add foods that are rich in a variety of colors to your plate to minimize processed foods and add in more whole foods! 

Written by GUADS intern Emma with contributions from health.harvard.com