SUPERfoods

Have you heard of the term “Superfoods”?

“Superfoods” are nutrient-dense edibles that many doctors and nutritionists believe help prevent diseases. Examples of superfoods include spirulina, spinach and salmon.

Susan Kraus, a dietitian at Hackensack University Medical Center in Hackensack, N.J, mentions that these foods are worth paying attention to as they offer more nutrients. For example, salmon is packed with protein, omega-3 fatty acids and vitamin D. While other proteins like chicken might taste great, health professionals believe that salmon can help prevent heart disease, some types of cancer and arthritis.

So what other foods are part of the SUPER gang?

Here are 10 unexpected ones:

Raw Chocolate
We’re not talking about Hershey’s here. Raw chocolate or the cacao nut is the real superfood. (Any chocolate that’s below 70% cacao has very little nutritional value.) Along with omega-3 fatty acids, which help reduce the risk of heart disease, the bitter nut contains magnesium, plant-source iron and phenylethylamine, said to enhance one’s mood.

Buckwheat Honey
In general, honey is categorized as a high-glycemic food, which means it causes a spike in the body’s sugar levels. But dark honey, like buckwheat, neutralizes sugar levels, according to Pratt. The sweetener is also an anti-inflammatory packed with anti-oxidants, which help improve brain and heart functions. It also has anti-bacterial properties and is used to help heal wounds in certain cultures.

Avocados
Sure, this buttery fruit is high in fat, but it’s primarily monounsaturated fat, which means it doesn’t clog arteries. Avocados are also high in potassium (which can reduce the risk of high blood pressure), B vitamins (which promote healthy skin and muscle tone), vitamin E (which protects against cardiovascular disease) and vitamin K (which improves bone health), as well as insoluble and soluble fiber, which help aid in digestion.

Pumpkin
Used most in a super-sweet pie filling, pumpkin, on its own, is highly-nutritious. The fruit contains antioxidants like carotenoids, a defense against cell damage, as well as lutein and zeaxanthin, which can help prevent cataracts and macular degeneration, an eye disease that can result in blindness. When baked with spices–sweet or savory–pumpkin is a delicious, healthy side dish or snack.

Black Tea
Although green tea is often lauded for its health benefits, black tea–more popular in the West–comprises theaflavins and thearubigens, which have been found to be effective in preventing dementia and lowering cholesterol.

Eggs
This popular, cheap food was once associated with high cholesterol and heart disease. However, more recent studies have found that notion to be false. An egg, on average, only contains 1.5 grams of saturated fat. They also contain vitamin D (which keeps bones strong), choline–a nutrient that aids in heart and brain health–and sulfur and other minerals, great for keeping hair and nails strong.

Cinnamon
This slightly sweet spice helps to slow down the rush of sugar to the blood, known to affect insulin levels and sometimes cause weight gain. It’s also an anti-inflammatory, which means it can help delay the onset of aging.

Tomato Paste
No-salt or low-salt tomato paste has the highest concentration of lycopene of all tomatoes or tomato products, according to Pratt. The phytochemical is a natural blood thinner and a strong defense against certain diseases like prostate cancer.

Frozen Blueberries
Don’t worry about losing nutrients by freezing your fruit, that’s a fallacy. Any kind of blueberry frozen or unfrozen is good for you. The fruit is filled with immune-boosting Vitamin C and antioxidants said to improve brain function. Research at the Boston-based USDA Human Nutrition Research Center on Aging showed that blueberries can help to increase the number of cells in the area of the brain responsible for memory.

Wasabi
Japanese horseradish–a potent condiment often eaten with sushi–has several potential health benefits. It’s said to help prevent everything from ulcers and tooth decay to blood clots and asthma. It also has antibacterial properties.

But this doesn’t mean that you should start consuming only “Superfoods”. According to Kraus, a balanced diet is the way to go. She recommends to consider these three qualities when devising a meal and snack plan: variety, color and processing. “Try various types of fruits, veggies, greens and lean protein in a rainbow of colors every day, if possible, and try avoiding foods that are processed. Natural foods are more satisfying to the body.”

Like the saying goes, “You are what you EAT!”

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