Supercharge Your Diet: The Essential Guide to Superfoods and Functional Foods
August 01, 2024
Food has so many functions! It is meant to provide nutrients and energy for vital body processes plus growth, repair, and maintenance of tissues. Food also brings people together and is something that, for most, is an enjoyable part of life! Recently, there has been a popular movement to add superfoods and functional foods to our diet to enhance health and possibly prevent disease. It is believed these foods have health benefits beyond their basic nutritional value.
Superfoods are nutrient-dense foods that promote health and well-being by providing essential vitamins, minerals, and other beneficial substances. Many superfoods are high in antioxidants which help protect the body against free radicals. Others have anti-inflammatory effects to help reduce inflammation. Most superfoods are low in calories and high in nutrition so you can eat them often without the risk of weight gain.
Functional foods can have a positive impact on health and wellness by providing nutrients that help prevent diseases and support gut, heart, and brain health. These nutrients include Omega-3 fatty acids, fiber, and vitamins like D, calcium, and iron. Yogurt and kefir are examples of functional foods that also contain live bacteria to support gut health.
Here are examples of superfoods and functional foods to add to your diet:
- Blueberries
- Raspberries
- Cruciferous vegetables like broccoli, cauliflower, and Brussels sprouts
- Leafy greens like kale, chard, spinach, and arugula
- Fatty fish like salmon, mackerel, and tuna
- Plant-based protein like quinoa, beans, and lentils
- Sweet potatoes
- Turmeric, a popular spice in Asian and Indian foods
- Avocados
- Yogurt
- Eggs
- Green tea
- Oats
- Almonds, cashews, pecans, and walnuts
- Flaxseed
To get the most benefit from these foods, add them to meals and snacks daily. A little here and there goes a long way to enhance your nutrient intake and overall diet. Plus, they taste GREAT!
For example, always start your day with a bowl of fruit or a couple of fruit servings. Berries are easy to rinse and put in a bowl with yogurt, ground flaxseed, and nuts. Add leafy greens to a stir fry or even into scrambled eggs. They cook in just a few minutes, so they are easy to prepare. Mash an avocado with lemon juice and spread on whole grain toast with tomato or as a dip for whole grain crackers, fresh carrots, and bell pepper strips. Swap some of your regular tea or coffee for green tea hot or iced in the summer. Choose salmon or other fatty fish instead of red meat when dining out. Mix legumes, lentils, or quinoa into brown rice and keep in a container in the fridge. This can be added to salads or used as a quick side dish when you don’t have much time to cook.
Contact FitLife today to learn more about how to improve your diet, health, and wellness!
Diet and Nutrients , Blog