Super easy to find superfoods
The term superfood began with bananas. During World War I, the U.S. began importing a lot of bananas from the United Fruit Company, which dubbed them a superfood. Bananas were promoted as a daily source of inexpensive and easily digestible nutrition with convenient packaging and remain on the list of superfoods.
What other foods are on the list?
There are more than 100 foods on superfoods lists, but foods with the most mentions include:
- Kale
- Salmon
- Avocado
- Chia
- Garlic
- Spinach
- Blueberries
- Walnuts
- Beans
- Fermented milk (yogurt, kefir)
How do foods qualify for the list?
According to a study in the National Library of Medicine on Jan. 26, 2023, superfoods are “foodstuffs characterized by their richness in macro- and micronutrients that have positive effects on human health and are useful for illness prevention. The concept of ‘superfoods’ commonly includes the idea that they are naturally produced ….”
Processed foods are nowhere on the list.
Leafy greens contain vitamins A, C, E, K and B-vitamins, calcium, potassium, magnesium, iron and fiber. Berries are high in fiber, vitamin C and antioxidants. Salmon is packed with a healthy type of fat, omega-3 fatty acid. The same can be said for walnuts. Beans are low in saturated fat and cholesterol and high in fiber and minerals. The same benefits apply to chia seeds, which also promote intestinal health.
How to get the most out of superfoods
Amanda Garman, MS, RDN, LD, suggests filling 75% of your plate with foods that come from plants such as fruits, vegetables, whole grains, beans and legumes. “By incorporating an assortment of colorful foods, the body will absorb various vitamins, minerals and antioxidants, which positively impact our health,” Amanda said. Filling 75% of the plate with plant foods can be challenging. Amanda recommends “starting small by adding one additional fruit or vegetable a day, gradually working up to an additional fruit or vegetable to each meal. Small steps make big impacts!”
Another benefit of increased plant foods is the increase of fiber in our diet. Fiber has been shown to reduce the risk of heart disease, diabetes, digestive disorders and several cancers.
