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Like organic and free-range, the term “superfood” has become a wellness buzzword. High in phytonutrient content and proven to benefit more than just mere nutrition, superfoods are being viewed as superheroes, shrouded in the mystery that is so often faced by those touted as the savior of mankind. Just as Batman and Superman have their own unique qualities that make them heroes, no two superfoods are exactly equal, either. Below, ten of the caped crusaders of healthy eating have their powers revealed. These foods are all super, but beware of the occasional kryptonite.
Cacao: A Candy Bar a Day Keeps the Doctor Away?
Chocolate that can enhance mood, balance the ratio of good to bad cholesterols in the body and even support cardiovascular health, may seem like a creation that only Willy Wonka could boast. Given that the cacao bean, actually a seed, is one of the richest natural food sources of antioxidant flavonols, this sweet treat can be enjoyed guilt-free. Before you rush to the candy store, though, bear in mind that the highest prevalence of cacao can be found in dark chocolate rather than its milk counterpart. This sugary snack is meant for moderation, so indulge in no more than 2 ounces a day.
Nuts: Pass the Salt
Typically rich in calcium, magnesium and potassium and high in healthy monounsaturated and polyunsaturated fats, nuts can lower cholesterol and even reduce your risk of heart disease. Besides providing you with antioxidants and anti-inflammatories, this snack food has even been proven to aid in weight loss, in part for its ability to be both tasty and filling. Many brands of canned nuts can be high in sodium, though, so stick to raw shelled nuts when possible and buy unsalted varieties at the grocery store. These are easy to mindlessly munch on, so portion yourself about a quarter cup a day.
Oranges: The Juicy Low-down
This vitamin C star can be helpful in the treatment and prevention of cancer by protecting against free radicals and lowering your chances of heliobacter pylori infection. Known for being a natural defender for the immune system and beneficial in controlling blood sugar levels, oranges are a nutrient haven from their flesh to their peel. Don’t avoid the zest—it contains hesperidin, a flavonoid that normalizes blood pressure. If you prefer this fruit served in a glass, however, recognize that the nutrient levels of processed juices begin to drop once opened and be aware of the acidity and sugar content. If avoiding sugar, antioxidant-rich blueberries can be favored.
Honey: I Shrunk the Nutrients
Not only an anti-microbial agent and a source of antioxidant protection from free radicals, honey’s trace amounts of pollen can activate your immune defenses to prevent seasonal allergies when you buy it local. Ingesting its antioxidants can leave you less vulnerable to cancer and Alzheimer’s, but you must be conscious of the label on this superfood. Search the shelves for raw, unrefined honey because its processed alternative loses key enzymes and nutrients through heating and pasteurization.
Green Tea: Caffeine Alert
Refreshing served cold and soothing when warm, this superfood has been hyped as a near-miracle beverage. It certainly has bragging rights, too, as its rich in EGCG, an antioxidant that has been proven to inhibit the growth of cancer cells. Sipping on green tea can also aid in weight loss, balance cholesterol and increase mental alertness. There’s a reason it jump starts your brain, though—caffeine—so, if you have a sensitivity, be sure to buy non-caffeinated brands. Don’t be tricked by pretty packaging, either—check the labels of canned and bottled tea for sugar and preservatives.
Barley: Fiber Friend
This low-glycemic grain is an excellent source for both soluble and insoluble fiber. The former will help lower cholesterol levels, while the latter helps maintain a healthy digestive tract. It’s also high in vitamin E and selenium—great for your skin. Versatility never hurts, either, and barley can make for a delicious breakfast, lunch or dinner.
Spinach: A Vision in Green
A vegetable low in price and calories, but high in protein, vitamins, minerals and phytonutrients? No wonder Popeye was such a fan. It might not give you bulging muscles, but it will provide 25 percent of your daily value of magnesium, iron, potassium, vitamin C and manganese. The benefits of spinach are numerous, but of the most notable is its protection of your eyes. Eating these greens can prevent cataracts and age-related macular degeneration. Use up this produce quick, though—it begins to lose nutrient content after eight days.
Beans: Protein Powerhouse
In a Department of Agriculture study where researchers measured the antioxidant abilities of over 100 commonplace foods, three of the top four were beans (small red, red kidney and pinto, if you’re wondering). As only a single cup provides 12 grams of fiber and is packed with protein, this slowly digested superfood will satiate your hunger. No need to avoid canned varieties, for they are just as nutritious and the process neutralizes most starches that cause bloating or gas. Wash away that superfluous sodium with a quick drain and rinse.
Pumpkin: Orange You Glad It Made the List?
Beta-carotenes are a powerful antioxidant and anti-inflammatory, while alpha-carotenes are an ally against aging, cataracts and cancer. Think about that next Halloween when you’re carving one of the richest supplies of such bioavailable carotenoids. High in fiber and low in calories and price, both the meat and seeds of the pumpkin are nutritious. Don’t wait for next October—pick up a canned variety and celebrate your health all year long.
Broccoli: Remember to Eat It
Mom always used to push it on your plate for a reason—its chock full of vitamin C, carotenoids and folic acid. It also contains phytonutrients that eliminate toxic compounds in the colon and clean out the liver. It’s a good source of calcium, too, helping you grow up with strong bones. Eating broccoli may not be your favorite childhood memory, but the act may preserve all the others. It inhibits the break down of acetylcholine, a brain neurotransmitter that is responsible for memory pathways. Another thing to remember—eat it raw or steamed for better antioxidant delivery.
If only they had the power to prepare and cook themselves—now that would be super.
—Chelsey Pieretti