Super Foods – The Ultimate Guide For 2019
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By now you’re surely familiar with the idea of superfoods: healthy, natural whole foods that are jam-packed with nutrients and are full of health benefits. But with so many different superfoods out there and countless different sources touting their varied benefits, it can be hard to keep track of which ones are really the best for you. To help you out, we’ve put together to ultimate guide to some of this year’s most popular and beneficial superfoods. Read on to find out more!
Mushrooms
Not only are mushrooms cholesterol-free and low in fat, sugars, sodium, and calories, they are also great sources of protein, vitamin B, fiber, anti-oxidants, amino acids, and vitamin D. One particular anti-oxidant amino acid, called ergothioneine, cannot be made by humans and is found in nature mainly in fungi. So, the next time you order a pizza, consider adding some mushrooms to complement your pepperoni.
Ghee
Commonly used in Middle Eastern and Indian cuisine, ghee is a type of clarified butter. Ghee is full of healthy acids that promote gut health, decrease inflammation, and have been shown to reduce the risks of heart disease and cancer. In cooking, ghee can be used as a substitution for butter and cooking oils. It’s great for frying due to its high smoke point and is a good alternative for those who are lactose intolerant as the milk solids are removed during clarification. You can also use it as a natural moisturizer for your skin, lips, and nails.
You might remember the benefits of moringa from one of our other recent blog posts, but in case you missed it, here’s a quick recap. Moringa leaves and pods are packed full of protein, vitamins, iron, riboflavin, and magnesium. Moringa leaves also have plenty of anti-oxidents that can help lower your blood pressure and balance blood sugar levels. Fresh moringa can be hard to find in North America, but supplements are readily available.
Elderflower
Elderflower is a great anti-viral that can help fight off cold and flu symptoms. Brew yourself a cup of elderflower tea if you’re starting to feel under the weather or, if tea isn’t your thing, look for jams and jellies made from the elderflower berry.
Baobab
Baobab fruit and seed powder are good sources of carbohydrates, potassium, calcium, fiber, phosphorus, and vitamin C. They are also anti-microbial, anti-viral, anti-oxidant, and anti-inflammatory, and have been traditionally used to improve gut health and support the immune system. Native to Africa, Australia, and the Middle East, fresh baobab leaves and fruits can be hard to find elsewhere. If you’re living outside those regions, look for baobab powder that can be incorporated into smoothies, juices, and breakfast cereals.
Cassava
Cassava (also known as Yucca) is a root vegetable full of fiber and anti-oxidants. This superfood can reduce inflammation and lower blood pressure. It’s also great for your skin! You can cook cassava similarly to how you would prepare potatoes and yams, or keep an eye out for cassava flour. This is a great wheat substitute that is paleo friendly, gluten-free, and nut-free!
Avocado Oil
If you’ve been relying on olive oil for years, it might be time to make the switch to avocado oil. Unlike saturated and trans fats, avocado oil is full of healthy fatty acids with anti-inflammatory properties. It also contains chlorophyll which is an anti-oxidant. You can use avocado oil anywhere you would normally use olive oil, butter, or vegetable oils. In addition, its anti-oxidant components make it a great skin moisturizer full of anti-aging properties.
Hemp Seeds
Hemp seeds are full of fatty acids, protein, magnesium, zinc, and iron, and also include decent amounts of potassium, calcium, and phosphorus. These nutritional elements can help fight heart disease, cancer, and high cholesterol. Add a handful of these seeds to your salads and cereals or look for hemp protein powder for your smoothies.
Understanding the health and nutritional benefits of various foods is a great first step in figuring out how to build a healthy diet and incorporate superfoods into your regular meals. Which of these superfoods do you see yourself eating the most? Let us know in the comments!
