Superfoods you should be eating

Avocado is a key component to a modern-day brunch staple, avocado toast, and contains a bevy of nutrients worth celebrating.

½ an avocado provides 29 milligrams (mg) of magnesium, or about 7 percent of the DV. Magnesium plays a role in regulating blood pressure and blood sugar, and magnesium deficiency is associated with a higher risk for type 2 diabetes.  Avocado also provides fiber (6.8 mg per ½ fruit, offering 24 percent of DV), along with heart-healthy polyunsaturated and monounsaturated fat.

Exotic fruits have long been revered as superfoods for their nutritional content and medicinal properties. Research shows that pomegranates, for example, may bolster heart health, and make a good candidate for dietary supplements that could prevent cardiovascular disease, according to one article.

Acai berries are at the top of almost every superfood list, but just about any edible berry is worthy of superfood status. While all differ in nutritional value, blackberries, cranberries (the fresh, not dried, variety), strawberries, and raspberries, to name a few, are low-calorie, high in fiber, and packed full of antioxidants that help fight against cancer-causing free radicals, notes one study.

Acai berries and Blueberries, in particular, have a high number of anthocyanin pigments, which not only give them their rich color, but also act as powerful antioxidants that may lower the risk of diabetes, heart disease, and degenerative diseases like Alzheimer’s/.

Cruciferous vegetables are heralded for health benefits such as lowering the risk of cancer and preventing heart attacks and stroke. Broccoli, Brussels sprouts, bok choy, cauliflower, cabbage, and maca (a Peruvian plant popular in North America as an energy booster, per research) are all types of cruciferous veggies that are full of fiber. Not only is fiber good for you,

This group of veggies contain compounds called indole glucosinolates, which help maintain the balance of healthy bacteria in your gut, and could reduce or prevent digestive conditions such as ulcerative colitis and Crohn’s disease, according to a preliminary study on mice. More studies in humans are needed, though.

They may be pungent (some even bring us to tears), but allium vegetables — chives, onions, garlic, leeks, and the like­­ — deliver potent health benefits that contribute to their superfood status. Plus, they’re delicious. Once used to ward off the evil eye, garlic also has antibacterial and antiviral properties, according to research.

Studies have found allium vegetables may play a role in preventing cancer, and garlic in particular may benefit people living with diabetes, high cholesterol, and high blood pressure, according to a meta-analysis.

For centuries, mushrooms have been considered a superfood and are still used in traditional Chinese medicine to cleanse the body and promote longevity. Researchers have long studied the antibacterial, antioxidant, and anti-inflammatory properties of mushrooms, and mycotherapy — the use of mushrooms as medicine — is used as a complementary treatment for breast cancer. A 2022 review found mushrooms to have some anticancer effects, but the authors noted that this is based on only a couple of studies, and more robust clinical research is necessary.

Wellness gurus tout different superpowers for each nut — almonds for heart health, cashews for cognition, Brazil nuts for cancer — but all are a great source fat, fiber, and protein.  Seeds like flaxseeds, chia seeds, and hemp seeds are easy to incorporate into your diet and are packed with vitamins and minerals.

While nuts are high in fat, they also keep you feeling full longer, and research has linked nuts to a lower risk of weight gain and obesity. Walnuts are at the top of the “supernut” list, with their antioxidant power helping to prevent diseases like certain types of cancer, according to one study.

Generally, the darker the color of a vegetable, the more nutrients it contains, says Wolfram. Dark, leafy greens like arugula, kale, collard greens, spinach, lettuce, and Swiss chard get their vibrant colors from chlorophyll, which keeps plants healthy, and the dietary fiber found in dark greens can decrease the risk of colorectal cancer. Carotenoids, another type of plant pigment, also act as antioxidants and are associated with lower cancer incidence, according to one review.

Like superfoods, ancient grains are another buzzword that markets certain grains and seeds — like buckwheat, farro, and quinoa — as more nutritious than modern crops. The Whole Grains Council notes that grains that have been “largely unchanged over the last several hundred years” are considered ancient grains.

But to reap the benefits of grains, you don’t need to overthink it. Simply choose whole over refined grains. Compared with white rice, for example, brown rice provides more nutrients and fiber. School of Public Health.

Also, barley, bulgur wheat, brown rice, and oats are common whole grains that have the whole nutritional package, notes the Harvard school, and are packed with fiber, antioxidants, and vitamins. Brown rice specifically has a variety of phenolic acids with antioxidant properties that may help prevent conditions like type 2 diabetes, cancer, and heart disease, per one study.

Citrus fruits have been crowned as superfoods because of their fiber and vitamin C content. The sweet and sour bite of citrus fruits like grapefruit, oranges, lemons, and limes is also low in calories and high in water. One study found that adults ages 50 and older who ate oranges every day had a 60 percent less chance of developing macular degeneration compared with those who didn’t eat oranges.

This fruit comes in red- and yellow-skinned varieties. The cactus originally grew in southern Mexico and South and Central America. The French brought it to Southeast Asia in the early 19th century.

Central Americans call it “pitaya.” In Asia, it’s a “strawberry pear.” Today, you can buy dragon fruit throughout the U.S.

Dragon fruit is juicy with a slightly sweet taste that some describe as a cross between a kiwi, a pear, and a watermelon. The seeds have a nutty flavor.

Unlike its sweeter milk and white chocolate counterparts, dark chocolate may offer health benefits. The cacao in dark chocolate is full of antioxidants, which may play a role in cancer prevention, heart health, and weight loss, according to research. A 1- or 2-oz serving of dark chocolate (with a minimum of 70 percent cacao) a day may have other health benefits, such as improving cognition, preventing memory loss, and boosting mood, reported one small study.

Sweet potatoes have long been on the superfoods list, and for good reason. Carrots, beets, parsnips, potatoes, and yams are all types of root vegetables that have sustained human life for hundreds of years — and through many a harsh winter.

Nutritious, easy to grow, and with an exceptionally long life span (some can last months, if stored properly), root vegetables are packed with healthy carbs and starches that provide energy.

One review suggested that this root veggie may contribute to preventing diabetes, obesity, cancer, and other health conditions thanks to their anti-inflammatory, antioxidative, and antimicrobial properties.

As a bonus, root veggies including sweet potatoes are also gluten-free, making a great dietary alternative for those who are gluten intolerant or have celiac disease.

As far as superfoods go, the beans and legume family possess the power of plant-based protein. Unlike food from many animal sources, beans and legumes are low in saturated fats — which can raise cholesterol levels and contribute to heart disease — and yield health benefits that animal products don’t..

Chickpeas, edamame, lentils, peas, and the thousands of other bean types are densely packed with nutrition, and research has found the high levels of fiber and vitamins in them can help with weight loss and regulating blood sugar levels, according to one study. Peanuts are also in the legume family as well, making this nut look-alike a great, low-carb snack.