Updated: May 2
I'm sure most of us have heard of SUPERFOODS but do we really know what they are?
Some well-known superfoods are pomegranates, various berries, matcha green tea powder, kale, garlic, turmeric root, etc. Superfoods are foods with a high nutritional density, meaning that a small amount of them can give a significant amount of nourishment.
Here’s a list of SUPERFOODS you should START eating now and WHY!
Turmeric, a spice that you probably already have in your cupboard, can reduce inflammation, improve memory, lower the risk of some chronic diseases, and fight against free radicals.
How to eat it: Turmeric is super versatile and can be added to nearly anything and everything. Add a dash to your scrambled eggs in the a.m. Sprinkle on top of your yogurt for a midday snack. And for dinner, try sautéing your favorite veggies with turmeric or adding it to soup. Keep in mind that just a little bit of turmeric goes a long ways.
FitsLana Tip: When cooking with turmeric, add a dash of black pepper to enhance the absorption of the curcumin (the active compound in turmeric).
Cruciferous is just a fancy word to describe plants within the cabbage family. Veggies are probably a part of your diet already or THEY BETTER BE. Veggies in this group include, kale, cauliflower, brussels sprouts, broccoli, and arugula, among others. Cruciferous veggies are packed with plenty of antioxidants, vitamin K, folate, and fiber. By increasing your consumption of these veggies you may decrease depression and improve cardiovascular conditions.
How to eat it:
There are plenty of quick, delicious and good-for-you recipes that include cruciferous veggies and protein. I love my ONE SHEET BAKE in the Nothin' but Recipe Portal. Check it out HERE! All you need is a drizzle olive oil (adding a healthy fat like olive oil increases the vitamin and mineral absorption and makes digestion easier) spice it up it up with your fav seasonings, and pop it all in the oven for a yummy yet delivery-fee-free dinner.
Cranberries aren't just for combating a painful UTI , but cranberries actually do so much more than just soothing symptoms of a urinary tract infection. They are loaded with antioxidants and vitamins C, E, and K. These little crimson-colored berries support gut health by making sure bacteria don’t adhere to other cells.
How to eat it: Next time you order a salad, ask for dried cranberries to be sprinkled on top for some added sweetness. Cranberries are a great addition to tuna and chicken salad too. And if you are feeling inspired by your recent Netflix binge of The Great British Bake Off, preheat your oven and whip up a batch of white chocolate cranberry cookies.
According to a survey conducted by Pollock Communications and Today’s Dietitian, Fermented foods is considered the number one superfood trend for the fourth year in a row. Fermented foods like kimchi, pickles, miso, and yogurt are not going anywhere. The reigning superfood category is linked to improved digestive health and reduced inflammation. Fermented foods are probiotic-rich, meaning they contain good bacteria to keep your gut happy and healthy.
How to eat it:
Dress up plain Greek yogurt with other superfoods like berries, hemp seeds, or tahini for the perfect protein-packed parfait.
Ancient grains (which include amaranth, teff, quinoa, and farro, among others) are not only nutrient-dense and rich in phytochemicals that may help combat chronic disease, but they are also earth-friendly. You can nourish your body and Mother Earth at the same time!
How to eat it:
Amaranth, quinoa, and farro are just a few afforadble ancient grains that you can likely find in your local supermarket. Quinoa is an especially versatile ancient grain with endless possibilities. Add quinoa to your tacos or burrito bowls for a super nutritious Taco Tuesday upgrade everyone will love.
Hemp seeds come from the cannabis sativa plant, are the perfect addition to literally anything you eat. With an abundance of omega-3 fatty acids and vitamins, these little seeds support heart health, brain function, and keep your immune system in tip-top shape.
How to eat it: Increase the nutritional value of any meal by sprinkling hemp seeds on your salad (bonus if your base is a cruciferous vegetable like arugula or brussels sprouts!), topping off a bowl of oatmeal for a fulfilling breakfast, or adding to your favorite baked goods for an omega-3 boost to a sweet treat.
Each superfood has different nutritional properties, but overall, they’re associated with:
A strong immune system.
Which Superfood will you add to your menu this week? You can also add a GPowderreen for additional support.