Superfoods: An Introduction

                                    
If you have spent your time during the Covid19 quarantine wondering how to make lifestyle changes that would improve your health, I hope that a diet abundant in Superfoods made the To-Do List. Superfoods are proven to reduce risk of high blood pressure, heart disease, diabetes, alleviate pain associated with arthritis, and carry a wide array of other health benefits.  

What are Superfoods and how can you incorporate them easily into your everyday diet?

SUPERFOOD: Superfoods are defined as "foods that are rich in compounds, such as antioxidants, fiber, or fatty acids, and are considered beneficial to a person's health"

Below, you will find a short list of some superfoods and what is so beneficial about them. 

Nuts: If you are looking for a great source of protein that reduces your risk of heart disease, try hazelnuts, walnuts, almonds, or pecans. These contain monounsaturated fats. Studies show that eating foods rich in monounsaturated fatty acids instead of saturated fats improves blood cholesterol levels, decreases your risk of heart disease and may also help decrease the risk of type 2 diabetes. 

Because nuts can be higher in caloric intake, limit yourself to a small handful mixed in yogurt, as a stand alone snack or a topping.

Leafy Greens: Foods like spinach, kale, collard and mustard greens provide you with Vitamins A and C, fiber, protein, iron, and calcium; these also contain phytochemicals. Phytochemicals are compounds produced by plants that are believed to protect cells from damage that could lead to some cancers and have other positive affects on your health. Dark, leafy greens are also important for skin, hair, and bone health. 

Because leafy greens are a low calorie package filled with nutrients, you should add these to your diet often. Include these in beautiful salads or saute them in some olive oil and mix with chicken or a eat by themselves. 

Cruciferous Vegetables: Cruciferous means plants relating to the cabbage family, these include broccoli, cabbage, cauliflower, brussel sprouts and some of the previously mentioned Leafy Greens. These foods are high in fiber, Vitamins C and K, and lower inflammation associated with arthritis and reduce the risk of developing some cancers.

Most of these vegetables can be seasoned and eaten as a side, baked into casseroles or added to soups. Personally, I love oven roasted vegetables tossed in a light coating of olive oil and seasonings. **While cruciferous vegetables are low calorie foods, people with thyroid issues may choose to eat these with caution and in smaller amounts, they do contain thiocyanates - these block iodine absorption.**

Fish: Heart healthy, high in omega-3 fatty acids, rich in protein, calcium, iron, magnesium and potassium. Because of these reasons, The American Heart Association recommends eating fish at least two times per week for a healthy diet. 

Salmon is one of the highest in omega-3; but it's important to remember that you can buy fish fresh, frozen or canned and still enjoy the health benefits. 

While these may seem like easy changes to make, we are all aware how busy life can get and with that, how easily poor diet choices can become habits. I meal prep twice a week, to avoid as many bad decisions as possible. Does that mean that I never allow my children a cheeseburger, or enjoy an evening out? Of course not. But- in healthy moderation. Allow yourself time to adjust, and understand that living healthy does not mean living skinny, or getting bigger. Scales do not measure mental health, nor do they measure your worth. So focus on the health, not the weight. 

Take into consideration the amount of certain foods you eat a day. Is your ratio of superfoods significantly less in comparison to those containing artificial trans fats, saturated fats? Artifical trans fats and saturated fats consumption  leads to weight gain, clogged arteries, high blood pressure and cholesterol. Make the small decision to include more of the good than the bad. Small choices become good habits that become beneficial in the long term.

My next article will be a take-two look at more superfoods and their benefits, in the meantime- make good decisions, for the sake of your health.

All My Love,

Chas