Superfoods are exceptionally nutrient dense foods that can have outstanding health benefits. This article introduces 12 superfoods that can boost your health when eaten as part of an healthy eating routine.
Our health in fact depends on our habits, including our eating routines. There are no specific foods that can boost your health in isolation or if they are consumed as part of unhealthy eating routines. You may want to take a look at my article 28 healthy eating habits that can save your life for more insights and for help with building an healthy eating routine.
If you are already on a journey of healthy eating, then consuming regularly the following superfoods can definitely give you an extra healthy boost!
There are several foods that stand out for their very high nutrient density and for their superior beneficial effects on health. The 12 foods below are by no means an exhaustive list, but rather a selection of superfoods that have science-proven health benefits and that I would highly recommend to anyone for regular consumption.
- Apples
- Blueberries
- Green tea
- Dark chocolate
- Ginger
- Turmeric
- Olive oil
- Broccoli
- Brazil nuts
- Fermented probiotic foods
- Chia seeds
- Seaweeds
Note: you can find all the references to relevant scientific articles by following the links on the foods names.
Apples
Apples contain fiber, phytochemicals (such as quercetin, catechin, chlorogenic acid, and anthocyanin), and vitamin C (10% of the Daily Value in a 200g medium apple). The flesh contains mostly soluble fiber while the skins offer insoluble fiber. Apples are particularly rich in quercetin and pectin, which provide noticeable health benefits. Quercetin has antioxidant and anti-inflammatory effects, while pectin is a soluble fiber that can prevent constipation and potentially lower LDL cholesterol. Pectin is also fermented by beneficial bacteria in the colon, producing short chain fatty acids that may help prevent chronic diseases like cancer and bowel disorders. It’s important to consume fresh, whole apples to get the maximum nutrients, as the skin contains fiber and flavonoids. Drying apples removes vitamin C and may add extra sugar. Clear apple juice undergoes processing that removes most of the flavonoids and fiber.
The proverb “an apple a day keeps the doctor away” seems to be supported by science. A 2013 study compared eating apples with taking a common daily cholesterol-lowering drug to estimate risk of cardiovascular diseases. The study found that eating an apple a day was generally comparable for people over age 50 years to using a statin drug to reduce low-density lipoprotein cholesterol, concluding that eating an apple a day “is able to match modern medicine and is likely to have fewer side effects,” while having similar annual cost.
Overall, research suggests that adding apples to the diet can have positive health effects, based on studies investigating the long-term effects of apple consumption and the impact of specific phytochemicals in apples.
Blueberries
Blueberries are small, nutrient-dense berries that are low in calories. They are rich in fiber, vitamin C, and vitamin K. Blueberries have high antioxidant levels, particularly flavonoids called anthocyanins, which protect against free radicals and oxidative damage. They can reduce DNA damage, protect cholesterol from oxidation, lower blood pressure, and potentially prevent heart disease. Blueberries also have positive effects on brain function, improving memory and delaying mental decline. The anthocyanins in blueberries may have anti-diabetes effects by improving insulin sensitivity and managing blood sugar levels. While there is a belief that blueberries can help prevent urinary tract infections, more research is needed. Additionally, blueberries may aid in muscle recovery after strenuous exercise.
Green tea
Green tea is widely regarded as one of the healthiest beverages available, offering numerous potential health benefits. It is packed with antioxidants and contains bioactive compounds that contribute to its medicinal properties. The polyphenol antioxidants in green tea, including the catechin EGCG, can have various positive effects on health by reducing inflammation, fighting cancer, and protecting cells from damage caused by free radicals.
When it comes to brain function, green tea can improve cognitive performance due to its moderate caffeine content, which stimulates brain activity and increases alertness without the negative side effects associated with excessive caffeine intake. Additionally, green tea contains L-theanine, an amino acid that enhances brain function by increasing the production of alpha waves, boosting dopamine levels, and promoting relaxation.
Green tea is also known for its potential to aid in weight loss and fat burning. It can increase metabolic rate and fat oxidation, making it a common ingredient in fat burning supplements. The caffeine in green tea can mobilize fatty acids and improve physical performance.
The antioxidants present in green tea may help lower the risk of certain types of cancers by protecting against oxidative damage and reducing chronic inflammation. Observational studies have shown that green tea consumption is associated with a decreased risk of breast, prostate, and colorectal cancers. However, more high-quality research is needed to confirm these effects.
In addition to its short-term benefits, green tea may also have long-term protective effects on the brain, reducing the risk of neurodegenerative disorders such as Alzheimer’s and Parkinson’s diseases.
Green tea has also been associated with reducing bad breath.
Studies suggest that green tea may help prevent type 2 diabetes by improving insulin sensitivity and reducing blood sugar levels. It can also have a positive impact on cardiovascular health by improving cholesterol levels and protecting against oxidation of LDL particles, ultimately lowering the risk of heart disease and stroke.
Moreover, green tea has been linked to weight loss, particularly in the abdominal area, and may contribute to an overall longer lifespan. Drinking green tea has been associated with a lower risk of all-cause mortality, death from heart disease, and death from stroke.
To maximize the health benefits, it is recommended to choose higher quality brands of green tea and avoid adding milk to preserve its antioxidant value.
Dark chocolate
Dark chocolate, when consumed in moderation, offers numerous health benefits due to its high cocoa content. It is packed with nutrients and antioxidants, making it a valuable addition to a healthy diet. The antioxidants in dark chocolate can potentially protect against heart disease. Additionally, dark chocolate is rich in fiber and minerals such as iron, magnesium, and copper. It also contains organic compounds like polyphenols and flavanols, which act as antioxidants and may help lower “bad” cholesterol levels. Furthermore, dark chocolate has been found to improve blood flow, reduce blood pressure, and raise levels of beneficial HDL cholesterol. It may even contribute to a lower risk of heart disease. Dark chocolate’s positive effects extend beyond cardiovascular health, as it may also protect the skin from sun damage and potentially enhance brain function. However, it’s important to consume dark chocolate in moderation due to its sugar and calorie content. Opting for high-quality dark chocolate with at least 70% cocoa content is recommended to reap its nutritional benefits. Learn about gourmet chocolate from all around the world, and how to taste it based on the chocolate and cacao flavor profile map
Ginger
Ginger, a versatile spice derived from a flowering plant from Asia, offers a variety of health benefits supported by scientific research. Its main bioactive compound, gingerol, possesses potent anti-inflammatory and antioxidant properties, which can reduce oxidative stress in the body. Ginger has been used traditionally to aid digestion, alleviate nausea, and combat the flu and common cold.
Ginger has proven effective in treating various forms of nausea, including morning sickness during pregnancy and chemotherapy-related nausea. It may also aid in weight loss by reducing inflammation. Studies suggest that ginger supplementation can lead to significant reductions in body weight, waist-hip ratio, and hip ratio.
For individuals with osteoarthritis, ginger may provide pain relief and help reduce disability. Additionally, ginger has shown promise in managing blood sugar levels and improving heart disease risk factors in people with type 2 diabetes. It can speed up stomach emptying, benefiting those with chronic indigestion and related discomfort. Ginger may also help alleviate menstrual pain and lower cholesterol levels, particularly LDL “bad” cholesterol.
While more research is needed to confirm these findings, ginger possesses potential anticancer properties and may protect against gastrointestinal cancers. It may also improve brain function and protect against degenerative diseases like Alzheimer’s. Furthermore, ginger’s antimicrobial properties make it useful for fighting bacterial and fungal infections.
As with any substance, consuming ginger in moderation is generally safe for most individuals. However, large doses can cause abdominal discomfort, heartburn, diarrhea, or mouth and throat irritation in some people. Pregnant and breastfeeding women should consult healthcare professionals before using ginger.
Turmeric (and black pepper)
Turmeric, a vibrant spice known for giving curry its yellow hue, is more than just a flavorful addition to dishes. It has been used in traditional Indian medicine for centuries, and recent scientific studies are uncovering the numerous health benefits of this remarkable spice and its active compound, curcumin.
To enhance curcumin absorption, consuming turmeric with black pepper, which contains piperine, is recommended. Piperine can significantly increase the absorption of curcumin by up to 2,000%. Additionally, curcumin is fat-soluble, so eating turmeric with a fatty meal may improve its absorption.
Curcumin possesses powerful anti-inflammatory and antioxidant properties. These properties make it a potential ally in combating various health conditions and promoting overall well-being. Because of its natural anti-inflammatory properties, curcumin may help combat chronic inflammation, which is linked to various health conditions such as heart disease, cancer, metabolic syndrome, and Alzheimer’s disease.
Curcumin can boost the production of brain-derived neurotrophic factor (BDNF), a protein that promotes the growth and maintenance of neurons, potentially benefiting memory, learning, and brain health. By increasing the levels of BDNF, it may help with depression and improve brain neurotransmitters.
Curcumin may also lower the risk of heart disease by improving the function of the endothelium, reducing inflammation, and acting as an antioxidant.
Turmeric shows potential in preventing and possibly treating cancer by influencing cancer cell death, angiogenesis, and metastasis. Curcumin exhibits beneficial effects on Alzheimer’s disease by crossing the blood-brain barrier, reducing inflammation and oxidative damage, and clearing amyloid plaques.
Curcumin supplements have shown promise in alleviating symptoms of arthritis, a common condition characterized by joint inflammation.
Due to its various positive health effects, curcumin may have potential as an anti-aging supplement, potentially delaying age-related chronic diseases.
Olive oil
Olive oil, particularly extra virgin olive oil, has long been recognized for its numerous health benefits. Packed with healthy monounsaturated fats and antioxidants, this natural oil extracted from olives offers a range of advantages for our well-being. Let’s explore some of the proven health benefits of olive oil.
First and foremost, olive oil is rich in monounsaturated oleic acid, a fatty acid known for its positive effects on our health. Studies have shown that oleic acid reduces inflammation and may even have beneficial effects on genes linked to cancer. Additionally, monounsaturated fats are resistant to high heat, making extra virgin olive oil a healthy choice for cooking.
Moreover, olive oil contains significant amounts of antioxidants, which play a crucial role in reducing the risk of chronic diseases. These biologically active compounds combat inflammation and protect blood cholesterol from oxidation, thereby lowering the risk of heart disease.
Chronic inflammation is a leading driver of various diseases, including cancer, heart disease, and diabetes. Extra-virgin olive oil possesses strong anti-inflammatory properties. The antioxidants in olive oil, such as oleocanthal, have been found to work similarly to anti-inflammatory drugs. Moreover, oleic acid, the main fatty acid in olive oil, can reduce levels of important inflammatory markers.
The benefits of olive oil extend to cardiovascular health as well. Several large studies have demonstrated that consuming olive oil is associated with a reduced risk of strokes and heart disease. The Mediterranean diet, which incorporates extra virgin olive oil as a key ingredient, has been shown to significantly lower the risk of heart disease. Olive oil helps lower blood pressure, protects LDL cholesterol particles from oxidation, improves blood vessel function, and prevents excessive blood clotting.
Contrary to common belief, consuming olive oil does not lead to weight gain or obesity. Studies have linked the Mediterranean diet, rich in olive oil, to favorable effects on body weight. In fact, moderate olive oil intake may even aid in weight loss.
Emerging research suggests that olive oil may have a protective effect against neurodegenerative conditions like Alzheimer’s disease. While more studies are needed, initial findings indicate that olive oil, especially when part of a Mediterranean diet, benefits brain function.
Olive oil appears to be highly protective against type 2 diabetes as well. Observational studies and clinical trials have shown that olive oil, when combined with a Mediterranean diet, can significantly reduce the risk of developing type 2 diabetes.
Another potential benefit of olive oil is its ability to combat cancer. Preliminary evidence suggests that the antioxidants in olive oil can reduce oxidative damage, which is a leading driver of cancer. Test-tube studies have also shown that olive oil compounds can fight cancer cells. However, further research is required to establish the definitive role of olive oil in cancer prevention.
For individuals with rheumatoid arthritis, olive oil consumption has shown positive effects in improving inflammatory markers and reducing joint pain and swelling. When combined with fish oil, which contains anti-inflammatory omega-3 fatty acids, the beneficial effects of olive oil are enhanced.
Lastly, olive oil exhibits antibacterial properties. It contains nutrients that can inhibit or kill harmful bacteria, including Helicobacter pylori, a bacterium associated with stomach ulcers and cancer. Research has shown that extra virgin olive oil is effective against multiple strains of this bacterium, including some that are resistant to antibiotics.
When purchasing olive oil, it is important to ensure you are getting the right type. Extra virgin olive oil, which retains the antioxidants and bioactive compounds from olives, is considered the healthiest option.
Broccoli
Broccoli is a nutritious vegetable that offers a wide range of health benefits. Packed with vitamins, minerals, fiber, and antioxidants, broccoli is a nutritional powerhouse. It can be consumed both raw and cooked, with steaming being the cooking method that preserves the most nutrients. Broccoli’s high antioxidant content, including compounds like sulforaphane, lutein, and zeaxanthin, provides health-protective effects by reducing inflammation and preventing cell damage. Studies suggest that broccoli may have cancer-preventive properties, support heart health, aid in blood sugar control, promote healthy digestion, and contribute to reduced mental decline. Furthermore, it may slow the aging process, support a healthy immune system, help maintain dental and oral health, promote healthy bones and joints, and provide essential nutrients for a healthy pregnancy. Additionally, broccoli’s bioactive components may protect the skin from sun damage.
Brazil nuts
Brazil nuts are highly nutritious tree nuts native to the Amazon rainforest in Brazil, Bolivia, and Peru. They are known for their smooth, buttery texture and nutty flavor, and can be enjoyed raw or blanched. These nuts are packed with beneficial nutrients and minerals, especially selenium, making them a great addition to your diet for supporting thyroid function and overall health. Just one Brazil nut contains a significant amount of selenium, providing 175% of the recommended daily intake. Selenium is essential for immune function, thyroid gland regulation, and cell growth. In addition to selenium, Brazil nuts are rich in other nutrients like magnesium, copper, and zinc, as well as healthy fats that are beneficial for heart health. Consuming Brazil nuts consistently can help reduce inflammation, support brain function, and improve heart health. However, it’s important to limit your intake to one to three Brazil nuts per day to avoid consuming excessive amounts of selenium, which can be harmful.
Fermented probiotic foods
Adding probiotic foods to your diet is crucial for a healthy microbiome and overall well-being. Probiotics are foods or supplements that contain live microorganisms, which help maintain and improve the “good” bacteria in our bodies, also known as the microbiome. By consuming probiotic fermented foods like yogurt, kefir, sauerkraut, pickles, tempeh, kimchi, miso, and kombucha, you introduce trillions of healthy bacteria into your gut, contributing to a balanced microbiome and better health. These beneficial bacteria aid in digestion, synthesize vitamins, produce protective substances, neutralize toxins, protect against infections, promote intestinal health, support the immune system, regulate body weight, reduce stress levels, and more.
Chia seeds
Chia seeds are incredibly nutritious and offer a wide range of health benefits. These small seeds are packed with antioxidants, minerals, fiber, complete proteins (containing all nine essential amino acids that cannot be made by the body) and omega-3 fatty acids. They were used by ancient civilizations like the Aztecs and Mayans and have been recognized for their health benefits for centuries. The nutrients in chia seeds can promote heart health, support strong bones, and improve blood sugar management.
Seaweeds
Seaweeds, or sea vegetables, is a highly nutritious food that offers several surprising health benefits. Firstly, it supports thyroid function due to its high iodine content, which is essential for hormone production. Additionally, seaweed is a good source of vitamins, minerals, and antioxidants, including vitamin B12, omega-3 fats, and fucoxanthin, which has strong antioxidant effects. Furthermore, the fiber and polysaccharides found in seaweed promote gut health by nourishing beneficial gut bacteria. Seaweed may also aid in weight management by reducing hunger and increasing metabolism. Moreover, it has the potential to reduce the risk of heart disease and type 2 diabetes by lowering cholesterol levels, preventing blood clotting, and improving blood sugar control. However, it’s important to consume seaweed in moderation as excessive iodine intake and the presence of heavy metals in seaweed can pose risks.
