Ten superfoods worthy of the name

Leafing through some magazines, surfing the internet or watching TV, you will surely have come across the term superfood. But what does superfood mean? Which foods can be considered superfoods? And why?

Let's start with the definition. What does superfood mean?

Actually the term superfood it was invented by marketing experts to indicate a certain type of food rich in nutrients and capable of providing important health benefits.

As you can imagine, with such a generic definition a particularly large number of foods can be considered.

The term superfood, therefore, is nothing more than a sort of advertising invention to push the sale of certain products which certainly have important properties but which cannot be considered as the only foods capable of influencing the well-being of our health and preventing illnesses.

Having made this necessary premise, we have made a non-exhaustive and non-exhaustive selection of ten foods that certainly have healthy effects and which should be included, regardless of the definition, in our regular diet.

Here are ten foods that might be worthy of the superfood title.

Egg

Eggs are by definition a controversial topic in the world of nutrition due to their high cholesterol content, but they remain one of the healthiest foods. Obviously their consumption must not be excessive.

Whole eggs are rich in many nutrients, including B vitamins, choline, selenium, vitamin A, iron and phosphorus. They are also rich in high-quality protein.

Eggs contain two powerful antioxidants, zeaxanthin and lutein, which are known to protect vision and eye health.

Legumes

Legumes are a category of plant foods made up of beans (including soy), lentils, peas, alfalfa and, contrary to what you might think, peanuts.

Legumes earn the superfood label because they are rich in nutrients and play a role in the prevention and management of various diseases.

Legumes are a rich source of B vitamins, various minerals, proteins and fibre.

Research indicates they offer many health benefits, including improved management of type 2 diabetes, as well as reduced blood pressure and cholesterol. Eating beans and legumes regularly can also help maintain weight, thanks to their ability to improve the feeling of satiety.

Dark green leafy vegetables

Dark leafy greens, such as kale, are an excellent source of nutrients including folic acid, zinc, calcium, iron, magnesium, vitamin C and fiber.

Their potential in reducing the risk of chronic diseases, including heart disease and type 2 diabetes, is very high. Examples of dark leafy green vegetables are: cabbage, chard, cauliflower, turnip greens and spinach.

Berries

Berries are a nutritional concentrate of vitamins, minerals, fiber and antioxidants. Their strong antioxidant capacity is associated with a reduced risk of heart disease, cancer and other inflammatory conditions. Red berries may also be effective in treating various digestive and immune disorders when used alongside traditional medical therapies.

Some of the most common berries include: raspberries, strawberries, blueberries, blackberries and currants.

Garlic

Garlic is a plant food closely related to onions, leeks and shallots. It is a good source of manganese, vitamin C, vitamin B6, selenium and fiber.

Garlic is a very popular culinary ingredient today due to its distinct flavor, but it has also been used for centuries for its medicinal benefits.

Research indicates that garlic may be effective in reducing cholesterol and blood pressure, as well as supporting immune function.

Nuts and seeds

Nuts and seeds are rich in fiber, plant protein and heart-healthy fats. They also contain various plant compounds with anti-inflammatory and antioxidant properties, which may protect against oxidative stress.

Common nuts and seeds include: almonds, pecans, pistachios, walnuts, cashews, Brazil nuts, macadamia nuts, sunflower seeds, pumpkin seeds, chia seeds, flax seeds, hemp seeds.

Avocado

Avocado is a highly nutritious fruit, although it is often treated more like a vegetable in recipes. It is packed with many nutrients, including fiber, vitamins, minerals and healthy fats.

As in the case of olive oil, avocado is rich in monounsaturated fats, especially oleic acid which helps fight inflammation in the body. Eating avocados may reduce the risk of heart disease, diabetes, metabolic syndrome, and some types of cancer (44Trusted Source, 45Trusted Source, 46Trusted Source).

Olive oil

Olive oil absolutely could not be missing from this "ranking". We are so in love with this food that we have dedicated a specific blog to it which we invite you to read and which you can find here.

Salmon

Salmon is a highly nutritious fish rich in healthy fats, protein, B vitamins, potassium and selenium. It is one of the best sources of omega-3 fatty acids, known for a variety of health benefits, such as reducing inflammation. Consuming salmon may also reduce the risk of heart disease and diabetes.

A potential downside to consuming salmon and other types of seafood is their possible contamination with heavy metals and other environmental pollutants.

Mushrooms

Some of the most common varieties of edible mushrooms are porcini, honey, button, portobello and shiitake mushrooms. Although the nutrient content varies depending on the type, mushrooms contain vitamin A, potassium, fiber and several antioxidants not found in most other foods.

Because of their unique antioxidant content, mushrooms may also play a role in reducing inflammation and preventing certain types of cancer.

As you understand, staying healthy through food and its properties is much more important than focusing on one or two of the latest food trends. It is essential to eat a variety of nutritious foods every day and follow as balanced a diet as possible. Including some, or all, of the foods on this list as part of a balanced diet can definitely benefit your overall health and prevent some chronic diseases.