The expression “superfood” originated in a Canadian newspaper in 1949. The word has become synonymous with what we now associate with vegetables or health drinks, but it originated from a muffin that was believed to be highly nutritious. Beginning in the late 20th century, the term “superfood” started popping up in the food and beverage sector as an advertising technique, and it was deployed for the promotion of anything from pastries to trendy diets. No definite meaning has been determined for the term presently, however, instead of advertising muffins or the latest diets, it has become almost exclusively applied to identify goods with remarkable healthfulness.
What Are Superfoods?
A superfood is a type of food that contains large quantities of antioxidants, fiber, or fatty acids that have health-promoting properties. Pretty broad, right? In the end, it's the potential advantages to one's health attributed to food and the elevated nutrition that can be gained from it.
Spinach and kale have earned the nickname of “superfoods” since they are enormously rich in vitamins and minerals with huge health benefits from consuming them. Drinking green juice that is packed with superfoods has the same benefits. Adaptogens, such as medicinal mushrooms, herbs, and spices utilized in Eastern medicine, can be labeled as superfoods much like the majority of recipes featured on Nutrition Stripped.
When you regard food as something that can enhance your wellbeing, sharpen your brain, fortify your immune system, or give you a lot of energy, then you want to opt for foods that can provide you with the greatest benefits in each mouthful.
Which superfoods are the most desirable at this time? Look below for three trends in using superfoods and usual methods for obtaining them.
Do You Need Superfoods and When Should You Use Them?
To begin with, we take an approach that starts from the fundamentals of nutrition. Eating healthy regularly is the key to being healthy, not simply consuming superfoods. My free guide on creating healthy eating habits provides a straightforward means of ensuring that your meals give you the nutrition and equilibrium you require. Make sure you have it if you don't have it yet!
Superfoods can be thought of as an enhancement to an already nutritious and balanced meal; they provide an extra influx of flavor and nutrients.
It is not necessary to consume superfoods in order to maintain a healthy lifestyle. Expensive and inaccessible superfoods may not be everyone's cup of tea, however, if you wish to mix it up and add some extra flavor to your meals, then it could be a fun way to get acquainted with new dishes.
Common Superfoods You Can Try First
Certain superfoods can be ingested in their raw, untouched state, like kale or other leafy greens. Alternatively, some are available in easier to consume forms, such as powder or liquid. Below are a few of the more recent superfoods that are gaining popularity, as well as their respective benefits and how to incorporate them into meals/drinks.
Remember, the same way that the FDA does not govern other supplements, they do not regulate these powder-based supplements either. It implies that the companies producing the products are not required to have the statements they have on their labels and packages to be verified by the authorities. Also, the amount of each element contained in the bottles might not always be the same. Ensure you examine the origin of your powder and research the corporation behind it. It's recommended that you investigate third-party certifications like Good Manufacturing Practices (GMP).
MCT Oil/Powder
Medium-chain triglycerides (MCTs) are a type of fat. You can acquire MCTs from coconuts and coconut oil. It is available as an oil or in a powder form. The shorter chemical chain of MCTs makes them easier for your body to break down.
The research suggests that MCT may be beneficial for weight loss due to its capability to increase feelings of fullness and reduce overall food consumption. Studies have indicated that these microorganisms promote a healthier gut, resulting in improved body energy expenditure and metabolic health, especially among obese individuals.
Of course, MCT won’t be your magic weight-loss trick. Complementing a vegetarian diet with almonds can be beneficial, however, it does not guarantee weight loss or fix all health issues.
How to use MCT Powder:
It is possible to have an excessive quantity of MCT in your eating habits. Be mindful since it is a fat, so don't go overboard with it. Try not to go over two tablespoons a day. Mix it into a smoothie or put it in a mug of coffee as a morning pick-me-up and you'll get a good dose of healthy fat to give you lasting energy.
If you're a fan of tea or coffee lattes, you should definitely give MCT powder or oil a go. It is an incredible superfood that can be added directly into these drinks.
Nutritional Yeast
If you have been tracking me either in my Instagram posts or recipes, you are aware that I am fervent supporter of nutritional yeast! Nutritional yeast has a distinctive and strong flavor which resembles that of a sharp cheddar cheese, making it the ideal ingredient to impart a cheesy taste without consuming any dairy products. That is what makes it such a hit among vegetarians and vegans.
Nutritional yeast is typically known as an extraordinary nutritional source since it includes plentiful amounts of B vitamins, protein, and fiber in a very succinct volume.
This is an excellent superfood to begin with since it is incorporated into many vegan dishes and can be added to other dishes without much effort.
How To Use Nutritional Yeast:
Use nutritional yeast sprinkled on anything and everything! The Foundational Five diet is ideal for wholesome meals like rice, potatoes, popcorn, roasted vegetables, and nourishing bowls. Adding it to sauces and dressings is a great way to get extra nourishment.
Cacao Nibs
Cacao nibs are particles of cocoa beans that are broken down and contain numerous health advantages.
As opposed to most chocolate items, cacao nibs contain a minimal amount of sugar naturally. The same way as other superfoods, cacao nibs are bursting with antioxidants which combat free radicals thereby not allowing them to harm our bodies. They contain an unexpected quantity of fiber and fats, making them an excellent component to add to your meals to make you feel full.
Additionally, cocoa flavonoids have been shown to decrease inflammation.
How To Use Cacao Nibs:
Cacao nibs can be eaten right away or blended into a paste that can be used in chocolate recipes. You can include cacao nibs in milkshakes and treats for a richer, slightly tart cocoa flavor and texture. Cacao nibs can be employed in making truffles, muffins, cakes, and even bread!
Oats
Most people have some type of oats stored in their pantry. They are inexpensive, reachable and have many uses, making them an excellent way for anyone to begin incorporating superfoods into their dietary regimen. They contain a wealth of soluble fiber, which can bring down levels of pressure in the blood and cholesterol, and are also a brilliant source of vegetarian protein. Include oats in your shakes, prepare traditional oatmeal for your morning meal, or use oat flour for more nutritious baking.
Blueberries
Every berry is healthy, yet blueberries top the list of the most beneficial ones. Their intensely hued violet exterior is more abundant in antioxidants than acai, goji, and raspberry fruits, making it easier to find them at most food shops. Snacking on them in their raw form, freezing them for your blended drinks, or using them as a healthier alternative to candy are all possibilities.
Broccoli
Broccoli never seems to get the credit it ought to, despite being one of the most nutritionally packed veggies on the planet! It is true – broccoli is one of the most beneficial foods to eat, healthier than kale. Steam it and top it with a handful of sliced almonds to add some texture and flavor.
Olive Oil
Olive oil is often overlooked, despite being an essential part of a cook's repertoire. Many individuals pay attention to more fashionable oils such as avocado or hemp oil while ignoring one of the most vigorous oils that could be already in their kitchen. Rich in vitamin E and having a lower level of polyunsaturated fat than its counterpart, extra virgin olive oil creates a tasty salad dressing when blended with lemon juice and a hint of wholegrain mustard.
Almonds
We love all kinds of nuts here at Ayoub’s, but almonds are definitely top of the list. A superb food source of beneficial fats, protein, dietary fiber, and important vitamins and minerals, choosing a handful of almonds as a snack is an excellent decision. If you're looking for something adventurous, why don't you give lime and saffron almonds a go or try spicy almonds that offer a kick of hotness from chili?
Pumpkin Seeds
Pumpkin seeds are among the least expensive and most readily available types of super-seeds available. Pumpkin seeds are like mini repositories of nutrition; they are stuffed with vitamins, minerals, healthful fats, and a great amount of dietary fiber. After obtaining a pumpkin or squash, remove the seeds and bake them yourself or buy pre-roasted ones.
Nuts and Seeds
It's pretty obvious, we are big fans of nuts and seeds and consider them one of the most important superfoods. Although they might not look as vibrant or eye-catching, nuts and seeds are some of the most beneficial edibles available and they have long been consumed due to their well-being benefits throughout ages. Still not convinced? Below are five explanations to why it is beneficial to pay more attention to nuts and seeds.
Here is a Great Source of Plant-Based Protein
It is plain to see that raising animals as livestock has a major impact on the global climate crisis. We are not challenging every person to become vegan, however, it is still important to understand some of the plant-based protein sources available and nuts and seeds form part of this. A 28g portion of almonds consists of 6g of protein, while the same amount of pumpkin seeds supplies 5.8g. Chia seeds are a great source of protein as well; two tablespoons are sufficient and contains 4.69g.
They’re Packed With Antioxidants
Not solely berries have antioxidants; nuts and seeds are also great at opposing free radicals. Walnuts boast a noteworthy quantity of antioxidants and are the second highest out of 1113 foods on the list for their antioxidant content.
Your Gut Will Thank You
Consuming processed meals can cause destruction to your digestive tract. Replacing snacks such as potato crisps and sugary sweets with a portion of nuts and seeds can be beneficial for your digestive system and enable the replenishment of your microbiome. Nuts and seeds are beneficial to your digestive system due to their high concentration of dietary fiber, which nourishes the helpful microorganisms in your tummy.
They’re Easy to Come By
It is not hard to find nuts and seeds, and they do not tend to be expensive. Despite their size, these little morsels are packed with power, so there is no need to consume large quantities in order to get their benefits. This also means they will last you longer.
They’re Full of Healthy Fats
Finally, nuts and seeds are tremendous options for obtaining monounsaturated fat. This beneficial form of fat can assist in reversing the consequences of consuming an excessive amount of unhealthy fat by diminishing cholesterol levels and purifying your arteries.
It's obvious that nuts and seeds are incredibly nourishing, appetizing, and beneficial snacks that should get the acknowledgment they deserve.
Ways to Encourage Yourself to Eat More Superfoods
Congratulations on making the decision to try superfoods! Now you just need to start eating them. Introducing unfamiliar items into your eating habits, specifically nutritious ones, can be difficult, particularly when the foods you are exchanging are full of addictive sugar or fat. Consider these options for adding nutritious superfoods to your meals.
Start By Upgrading One Meal
Rather than drastically changing your food plan, it is simpler to begin with one meal. Would you consider changing up your breakfast routine? Why not substitute sugary cereals or toast with oatmeal topped with berries or a superfood shake? Change your sandwich for a nutritious salad at lunch, or add a couple of healthy vegetables to dinner.
Sprinkle Super Powers On Your Food
You can easily supercharge a meal by sprinkling on some chia seeds, flaxseeds, pumpkin seeds, and sunflower seeds, or adding some dried blueberries and goji berries! Add some nutritional value to your oatmeal, yogurt, cereal, ice cream or salads by sprinkling them on top. Create a convenient way of using your superfood sprinkles by organizing a designated station, and put the items in an area where you can easily spot them, so you don't forget to mix them into your meals.
