Top 10 Superfoods You Can't Live Without
What if we were to tell you there are foods you can eat that provide essential vitamins, fatty acids, and more, in just one serving...Would you believe us? Would you write us off as crazy? We hope not, since today we have proof to back our claim. There are several foods in nature that are touted as superfoods for their ability to provide nutrients and promote a healthier wellbeing. We aim to introduce you to 10 of the most beneficial ones in this article.
So read on, if you want to up your health game.
Since you may not be familiar with superfoods, we broke this post up into common foods that pack big benefits and powders sourced from obscure ingredients. This way, you can ease into reaping the goodness of all the types on the market as you’re ready.
Here’s a roadmap of the article:
Everyone's favorite antioxidant superfood. These little guys are jam packed with other whole body benefits too.
Blueberries are known to be the fruit with the highest antioxidant content; This allows them to aid in overall health. They also are a good source for the following vitamins/minerals:
Vitamin K (Great for your veins!)
Forgetting your keys more often than not? Chow down on some berries. Studies have shown they can help improve memory. One study was done on a sample of elderly men and women who showed slight signs of mental decline. They were given blueberry juice for 12 weeks. The results supported an increase in memory recall among all participants given blueberry juice versus the placebo group.
Massaged or not, Kale is a leafy powerhouse of health benefits.
The list of Kale's nutritional content is pretty extensive. That makes sense since it's the golden child of the green leafy vegetables family. Yet, there are a few things worth highlighting when it comes to eating a serving of this vegetable, that is that it contains:
Kale is a front runner in heart health support. It contains little substances called bile acid sequestrants, known for their role in lowering cholesterol levels. In one study, 32 male participants with high cholesterol drank kale juice daily for 12 weeks--the result was an increase in their good cholesterol.
Unfamiliar to most, goji berries are small little orange-red fruits that are amazing sources of antioxidants. They are native to China and have been used medicinally for over 2,000 years. Curious as to why? Read on.
Before today, you may not have been acquainted with this favorite snack from Asia; yet, after reading the amount of power a handful of them pack, we're sure that will change.
High in protein (4 grams, guys!)
18 essential amino acids
Boost That Immunity
Goji berries are a great source of Vitamin C. In one study conducted by Nestle, a group of elderly people were given a goji berry drink for 3 months. They were then provided a flu vaccination. The group that drank the goji berry drink every day had a higher and faster antibody response rate than those who didn't. This shows that goji berries can possibly help fight off that seasonal cold.
Almonds are backed with nutrients in every bite. Many of us are clueless that as we eat one of America's favorite snacks, we're welcoming a slew of benefits into our bodies.
Almonds seem simple on the outside. Tan, slightly textured, and void of scent. But, in each bite, you get a dose of nutrients. A big dose of nutrients, actually. Here's what these nuts have going for them:
Weight Loss Helper Almonds aren't only delicious and great sources of protein, they also can be helpful to those seeking to lose weight. In one 12 week study, a group of 52 year old, obese men were given a heart-healthy diet. Half of the group were given almonds as a snack; the other half were given a banana muffin. At the conclusion of the study, it was found that those who consumed almonds had lower cholesterol and body fat mass. So, almonds are the way to go when choosing a snack!
I don't know about you, but growing up, my mom always made me eat a sweet potato with dinner. Back then, I rolled my eyes at another healthy meal; however, now, I am eternally grateful for being turned on to a vegetable that has so many benefits at a young age.
Here's why little me is happy today. 1 whole baked sweet potato contains..
Fertility Booster For Women
While this may come as a surprise, sweet potatoes are a great supporter of female hormone health. In a study done by Harvard Health, it was shown that women who were trying to conceive benefited from iron derived from vegetable sources. Additionally, the beta-carotene inside sweet potatoes converts to Vitamin A which is notable for its role in hormone synthesis.
Now let’s move on to the big finale: the superfood powders. These easy-to-consume, life-changing superfoods that you must know about today.
This potent superfood has been gaining traction in recent times, thanks to its lovely deep blue coloring. Sourced from the sea, spirulina is a blue-green algae. While the flavor may be quite intense and overwhelming, it's definitely worth the benefits.
Since we’re guessing the knowledge on Spirulina is limited, let’s take a minute to review its nutritional profile. We’re sure it’ll wow you:
44% DV of Iron (Awesome for vegetarians/vegans, and women in general)
Magnesium (Which most people in the USA are deficient in)
In one 2015 study, spirulina was shown to improve memory by “possibly lessening Aβ protein accumulation, reducing oxidative damage and mainly augmenting the catalase activity.” This simply means that spirulina works inside the body to fight off free radicals that may harm your health, and brain.
How To Use
You can add 1 tsp. Spirulina into a green smoothie to power up your breakfast or lunch.
Moringa is another superfood powder that continuously gains public acknowledgement for its fierce benefits. This powder has been used for centuries due to its natural healing powers, most impressively as a routine ingredient in Ayurvedic practices. Moringa is a tree that resides in tropical climates. While its leaves tout a nutritionally dense profile, all parts of the tree can be utilized for full body wellness perks.
To really drive our point home, here’s a few of the many nutrients found in Moringa:
Vitamin C (Has 7X the Vitamin C content of oranges, seriously!)
Magnesium (8x that of Kale)
Potassium (3x that of bananas)
More protein than yogurt
While we spoke about superfoods and their antioxidants earlier, nothing is quite like Moringa. This plant is a literal powerhouse of them; a fully stacked machine. The abundance of antioxidants help heart/eye problems, enhance memory, and slow the aging process. The large amount of antioxidants in Moringa comes from the presence of polyphenols in the plant. Polyphenols have been shown to aid in overall wellness.
Yellow Maca Powder
Yellow Maca powder is a superfood sexual health superstar. Maca is sourced from the root of a biennial plant native to South America. It’s been used since Ancient times; in fact, ancient Peruvians used it as a form of medicine and currency. It’s no wonder since this golden hued powder has a list of some serious positive impacts on the body.
Instead of teasing you along with tales of its greatness, let’s cut to the chase and lay out the main benefits:
Sexual Health Promoter
This gold-toned powder has been known for its role in promoting sexual health among men and women. One study that ran for 4 months provided maca tablets to women in healthy men ages 24-44. The result of taking 1500 or 3000 mg per day of maca was positive for increased sexual organ activity.
In another study, pre-menopausal women were given a daily dose of maca for two months. The maca powder group exhibited balanced hormone levels and relief from symptoms of menopausal discomfort. So, if you’re either gender seeking a natural helper in the love department, maca may be your partner in crime.
To Use Our favorite use of Maca Root powder is just blending a serving full into any smoothie in the morning for a day full of energy.
Beetroot powder is sourced from the good old, burgundy colored beet. A garden staple, beets are high in several vitamins and minerals. It’s no wonder they sell out at farmer’s markets and make for a tasty addition to any entrée.
When it comes to the powder form of beets, this superfood packs a punch of nutritional greatness. Here’s what inside each serving:
Increase Cardio Health Beetroot has been tied to improving cardio health in runners, allowing for better performance due to the presence of Nitric Oxide (NO). NO is known to lower oxygen levels in the blood which in turn leads to better use of energy by the cells. In one study, 14 male runners were given a serving of beetroot before their runs for three days straight, and the results showed better performance via an increase in speed.
Simple add into an 8 oz. glass of water and drink up!
If you are feeling adventurous mix in a food processor 2 avocados, 1/4 cup agave and 2 tbsp
We’ve saved the tastiest superfood for last: cacao powder. Sourced from the bean of the cocoa tree, cacao is the purest form of chocolate. As such, it hasn’t undergone any processing so the taste is bitter compared to its confectionary counterpart. Yet, this bitterness is reflective of its organic matter and intense antioxidant profile. In fact, the massive health benefits that can be found in cacao powder is why it was considered the “gift of gods” in ancient Mayan culture.
Now let’s get down to the nitty gritty and boast about the cacao benefits are:
A variety of B Vitamins
Oleic Acid (Great for heart health!)
Cacao powder is notable for one major thing: it’s high antioxidant content. In fact, this brown powder has 40 times the antioxidants than blueberries…crazy, right? It ranks in an ORAC score of 98,000 per 100 mg. (Unfamiliar with ORAC? It’s just a fancy term that measures the ability for antioxidants to absorb the bad stuff in the body). This means that it fights free radicals within the body to promote overall health and work against cell/tissue damage. The result is skin that looks amazing. To Use: There are so many ways to enjoy Cacao Powder, but the easiest way is to make a super simple healthy dessert! It is a form of chocolate, you know. Here’s how:
Vegan Chocolate Avocado Mousse –
4 ripe avocados (peeled and pitted)
1/2 cup cacao powder
1/2 cup agave
1 tsp vanilla extract
pinch of salt
Instructions: Blend these ingredients together in a blender or food processor until smooth and creamy. Refrigerate in an airtight container. Scoop into a dish and top with cacao nibs and berries for a summer treat!