10 Superfoods That You Need To Eat In 2021
By: Pinki Sat, 16 Jan 2021 11:20 PM
The future of food is now! As we dive into a new year, there’s no better time to take a look at which superfoods can power your diet though 2021.
You might already be eating goji berries and dark leafy greens, however it’s probably time to shake up your diet with some new (and delicious) ways to get essential nutrients. So what’s on the horizon in the world of superfoods? Let’s take a look. Super foods are foods that have a high nutritional density, meaning they offer a significant amount of nutrients within a small amount of calories. 1 Basically, a superfood packs a lot of nutritional punch in a tiny package. Incorporating super foods into your diet is a great way to find new, healthy foods and keep your go-to meals interesting.
Don’t let the name worry you. There’s absolutely no bread involved with this superfood. This fruit, that comes from the Philippines, gets its name from its white flesh which has a bread-like texture. It’s not what you might think of as a fruit, either.
Breadfruit’s flavor is not sweet. Instead, it tastes like a mixture of artichoke and chestnut. It can be eaten raw or cooked in the same way you’d prepare a potato. This makes breadfruit a great potato substitute, and perfect for those who are looking for a way to enjoy a potato-like texture with a lower glycemic index than potatoes.
This golden spice is as healthy as it is colorful. Studies suggest that curcumin, the active ingredient found in turmeric root, is effective in promoting and encouraging optimal detox pathway activity. Curcumin gives this superfood the powerful effects such as supporting a healthy inflammatory response and fighting free radicals that it has become known for.
Including a dash of turmeric in your next meal certainly wouldn’t hurt, however relatively large quantities are needed to get the full advantages of this superfood. This is because turmeric spices contain about 3% curcumin, while extracts can contain around 95% curcumin.
Eggs have been subject to much debate over the years. On one hand, they offer protein and nutrients for relatively few calories. On the other hand, eggs contain a lot of cholesterol.
However, eating foods high in cholesterol has been found to not necessarily negatively impact cholesterol levels in your blood. This may be because the response of cholesterol in human blood levels to dietary cholesterol consumption depends on many factors including ethnicity, genetic makeup, hormones, and nutritional status. In fact, most people in optimal health can eat up to seven eggs a week with no increase in their risk of heart disease.
# Olive Oil
Real extra virgin olive oil (EVOO) is a true brain food. It’s one of the reasons why so many people choose a Mediterranean diet.
The oil contains tons of polyphenols and antioxidants such as vitamin E, which support memory and learning ability. EVOO’s polyphenols also help combat amyloid-beta plaque and neurofibrillary tangles in the brain, which contribute to the degrading of nerve cells in the brain associated with Alzheimer’s disease.
Avocados are another healthy fat option that can be easily be incorporated into your diet. This superfood is high in monounsaturated fats (MUFAs). The most predominant MUFA in avocados is Oleic acid, which is linked to reduced inflammation in the body.
This rich, creamy fruit packs in a lot of nutrition into one delicious package. It’s full of vitamins K, E, B5, and B6, in addition to folate and potassium. It’s also low-carb and full of fiber, making avocados perfect for anyone following the Keto diet or trying to watch their intake of carbohydrates.
# Dark Chocolate
Finally, here’s your excuse to eat chocolate! Dark chocolate is more than just a tasty treat. It’s packing serious health benefits. Dark chocolate differs from other forms of chocolate in that it offers a higher cacao content. Cacao is the source of all the antioxidants, monounsaturated fats, and flavonoids that dark chocolate boasts.
Dark chocolate is shown to support heart health by improving risk factors associated with heart disease. The flavonoids found in cocoa can even protect your skin from the sun.
There’s a reason your mom always gave you ginger ale when you were sick as a child. Ginger is chock-full of nutritious properties that can ease bloating by enhancing motility and accelerating stomach emptying.
Gingerol, the active compound in ginger, was used for centuries to treat illness and promote health naturally. Studies have found that gingerol supports inflammation balance and can reduce oxidative stress by eliminating free radicals in the body.
Bears definitely have one thing right: salmon is a great part of a healthy diet! This superfood is packed with Omega-3 fatty acids, which are essential for your health. Your body does not produce these essential acids on its own, so it’s vital that you find outside sources. Salmon offers lots of this in addition to high-quality protein, B vitamins, and the antioxidant astaxanthin.
# Sweet Potato
Regular potatoes are full of unhealthy starches and are nutrient-bare in relation to the calories per serving. Sweet potatoes may be used in any recipe that calls for white potatoes. Sweet potatoes are slightly sweet tubers that are a great source of fiber, vitamins, and minerals.
All those gorgeous, turquoise smoothies you see on social media and in coffee shops owe their looks and their nutrition to spirulina. This nutritious algae isn’t just for pretty, turquoise smoothies (although those are a good way to eat it).
Spirulina is, in fact, one of the most impressive greens you can add to your diet. Studies show that spirulina can help support regular immune functions and a healthy balance of histamines in your body.