What is the #1 superfood?

Blueberries are at the top of almost every superfood list, but almost any edible berry is worthy of being a superfood. Here are 16 foods that may deserve the esteemed superfood title. Part of what makes DGLVs so great is their potential to reduce the risk of chronic diseases, such as heart disease and type 2 diabetes (1,. Berries are an inexhaustible source of vitamins, minerals, fiber and antioxidants.

The strong antioxidant capacity of berries is associated with a lower risk of heart disease, cancer and other inflammatory conditions (4,. Berries can also be effective in treating various digestive and immune disorders when used in conjunction with traditional medical therapies (. Whether you enjoy them as part of breakfast, as a dessert, in a salad, or in a smoothie, the health benefits of berries are as versatile as their culinary applications. Berries are full of nutrients and antioxidants that can prevent certain diseases and improve digestion.

Originally from China, green tea is a lightly caffeinated beverage with a wide range of medicinal properties. Green tea is rich in antioxidants and polyphenolic compounds that have strong anti-inflammatory effects. One of the most prevalent antioxidants in green tea is catechin, epigallocatechin gallate, or EGCG. EGCG is probably what gives green tea its apparent ability to protect against chronic diseases, such as heart disease, diabetes and cancer (7,.

Research also suggests that the combination of catechins and caffeine in green tea may make it an effective weight-loss tool for some people (. Green tea is rich in antioxidants and has many health benefits, including potential cancer prevention. Historically, eggs have been a controversial topic in the world of nutrition due to their high cholesterol content, but they are still one of the healthiest foods. Whole eggs are rich in many nutrients, including B vitamins, choline, selenium, vitamin A, iron, and phosphorus.

Eggs contain two powerful antioxidants, zeaxanthin and lutein, which are known to protect vision and eye health (10, 1.Despite fears related to egg consumption and high cholesterol, research indicates that there is no measurable increase in the risk of heart disease or diabetes from eating 6 to 12 eggs per week (1.In fact, eating eggs might increase “good” HDL cholesterol in some people, which could lead to a favorable reduction in the risk of heart disease. More research is needed to reach a definitive conclusion (1). Eggs are rich in high-quality protein and unique antioxidants). Research indicates that eating eggs regularly will not increase the risk of heart disease or diabetes.

Legumes or legumes are a class of plant foods made up of beans (including soy), lentils, peas, peanuts and alfalfa. Legumes are a rich source of B vitamins, various minerals, proteins and fiber. Research shows that they offer many health benefits, such as better control of type 2 diabetes, as well as lower blood pressure and cholesterol (1.Eating beans and legumes regularly can also promote healthy weight maintenance because of their ability to improve feelings of satiety (1). Legumes are rich in many vitamins, proteins and fiber.

They can prevent some chronic diseases and help you lose weight. Nuts and seeds are rich in fiber, vegetarian proteins and heart-healthy fats. They also contain several plant compounds with anti-inflammatory and antioxidant properties, which may protect against oxidative stress (1.Research shows that eating nuts and seeds may have a protective effect against heart disease) (1.Interestingly, even though nuts and seeds are calorie-dense, some types of nuts are linked to weight loss when included in a balanced diet (18, 19, 20). Nuts and seeds are full of fiber and heart-healthy fats.

They can reduce the risk of heart disease and help you lose weight. Fermented, probiotic-rich foods, such as kefir, have several associated health benefits, such as lowering cholesterol, lowering blood pressure, improving digestion and having anti-inflammatory effects (21, 22, 2.Garlic is a plant food that is closely related to onions, leeks and shallots). It is a good source of manganese, vitamin C, vitamin B6, selenium and fiber. Garlic is a popular culinary ingredient because of its distinctive flavor, but it has also been used for its medicinal benefits for centuries.

Research indicates that garlic may be effective in lowering cholesterol and blood pressure, as well as supporting immune function (2). In addition, the sulfur-containing compounds in garlic may even play a role in preventing certain types of cancer (2). Garlic is a nutrient-rich food that has been used for its medicinal benefits for centuries. It may be useful in supporting immune function and reducing the risk of heart disease and certain types of cancer.

Adding olive oil to the diet may reduce inflammation and reduce the risk of certain diseases, such as heart disease and diabetes (26, 27, 2). Ginger may be effective in controlling nausea and reducing pain caused by acute and chronic inflammatory diseases (29, 30, 3.It may also reduce the risk of chronic diseases). such as heart disease, dementia, and certain types of cancer (32, 33, 3.Studies show that curcumin may be effective in treating and preventing chronic diseases such as cancer, heart disease and diabetes) (35, 3.It can also help heal wounds and reduce pain (37, 3.It is one of the best sources of omega-3 fatty acids, which are known for a variety of health benefits, such as reducing inflammation (3.Including salmon in the diet can also reduce the risk of heart disease and diabetes and help you maintain a healthy weight (40). You can avoid potential negative effects by limiting fish consumption to two or three servings per week (4).

Salmon is a good source of many nutrients, especially omega-3 fatty acids). Limit your consumption of salmon to avoid the potential negative effects of common contaminants in fish and seafood. It is rich in many nutrients, including fiber, vitamins, minerals and healthy fats (4.Eating avocados may reduce the risk of heart disease, diabetes, metabolic syndrome and certain types of cancer (44, 45, 4.They are also a good source of carotenoids, a type of antioxidant that may reduce the risk of certain types). from cancer (4).

Despite their sweet taste, sweet potatoes don't raise blood sugar as much as you'd expect). Interestingly, they can improve blood sugar control in people with type 2 diabetes (4.Although nutrient content varies by type, mushrooms contain vitamin A, potassium, fiber, and several antioxidants that are not present in most other foods (4.Interestingly, eating more mushrooms is associated with higher overall vegetable consumption, contributing to a more nutritious overall diet (50). Because of their unique antioxidant content, fungi may also play a role in reducing inflammation and preventing certain types of cancer (49, 50, 5.Another great feature of fungi is that agricultural waste products are used to grow them). This makes fungi a sustainable component of a healthy food system (50).

Some of these compounds may also reduce the risk of cancer, heart disease, obesity, and diabetes (5.For optimal health, it's a good idea to choose foods that contain the most nutrients.). These are the 11 most nutrient-rich foods in the world. Everyone knows that vegetables are healthy, but some stand out from the rest. Here are 14 of the healthiest vegetables that exist.

Eggs are so nutritious that they're often referred to as nature's multivitamins. Many studies show that eating eggs regularly can improve health. Berries are among the healthiest and most nutritious foods in the world. Here are 11 Ways Eating Berries Can Improve Your Health.

These include broccoli, Brussels sprouts, cabbage, cauliflower, collard greens, kale, rutabaga, mustard greens, radishes and turnips. They are an excellent source of fiber, vitamins and phytochemicals, such as indoles, thiocyanates and nitriles, which can prevent some types of cancer. These tubers get their color in bright tones from betalains, a natural plant pigment that contains antioxidants and is associated with anti-inflammatory properties. These tiny seeds, which come from a flowering plant native to Mexico and Guatemala, are a good source of fiber, protein and antioxidants, as well as vitamins and minerals such as phosphorus, magnesium, iron and zinc.

At just 100 calories per ounce, they're also a low-calorie food. It's no wonder that salads are healthy. But avoid iceberg lettuce and opt for dark green leafy vegetables, which are packed with vitamins A, C and E and can prevent cancer. Raw garlic is healthier than cooked garlic, but fermented black garlic, which is packed with powerful antioxidants, may be the healthiest of all.

Among its other health benefits, pumpkin is also packed with antioxidants and potassium, which may help prevent heart disease. A cup of pumpkin contains 16% of the recommended daily allowance of potassium. The American Heart Association recommends eating two servings of fish a week. This particular favorite fish is high in omega-3 fatty acids, which can help prevent heart disease and which the body cannot produce on its own.

Peppers are truly the versatile superfood. They come in all kinds of shapes and colors, all of which have their own flavors and uses. Color is often nature's way of telling us that there is goodness inside, and peppers are the perfect example. While superfoods can't fly and I can't promise that eating them will give you superhuman powers (such as the tremendous increase in strength that spinach gives Popeye), the NHS does emphasize their importance in preventing long-term illnesses.

It may not be the best complement to a conversation, but it is certainly the perfect complement to many recipes, such as this garlic risotto. It's one of the most indispensable ingredients out there and can even be used as a raw superfood in dressings, sauces and butters. No matter what happened first, let's be thankful that chickens lay eggs. They are an essential source of protein and, if you want to find a new way to cook them, check out the recipe for Middle Eastern eggs rolled in dukkah.

While it might not make you as strong as Popeye, it's a raw weight-loss superfood that also keeps your nutrients cooked. It goes with anything from a salad to a curry, and it certainly adds a nice touch to this sweet potato and spinach curry. Don't let this one jump out of your shopping cart. Oil-rich fish will give you the energy you need to swim up the river among the strongest.

Follow this Mexican salmon steak recipe and your taste buds will jump like a bunch of men at a mariachi festival. Every element on this page was chosen by a Women's Day editor. We may earn commissions for some of the items you choose to buy. They could fight diseases and boost your metabolism.

For years, people have touted the powers of superfoods. These foods are believed to benefit your overall well-being, have been linked to a sharper mind, clearer skin, a healthier immune system, and more. And while many dieticians have questioned superfoods, there's no doubt that some fruits, vegetables and proteins offer more health benefits than others. So the next time you want to change your salad or try something new, consider stocking up on the best “superfoods” for your body.

Whether it's brain-boosting blueberries or cancer-fighting broccoli sprouts, these options are not only great for your health, they're also delicious. And, as an added benefit, you can enjoy about 1 cup of cherries for just about 85 calories. According to the USDA, each egg has 6 grams of protein, but only 72 calories. Eggs also have all nine essential amino acids and are rich in vitamins A, B12, B2 and B5, making them one of the most nutritious foods on the planet.

Whether you prefer them in salads or over pasta, tomatoes are packed with lycopene, a plant nutrient that gives tomatoes their red color. As Bauer explains on Women's Day, lycopene helps reduce inflammation and cell damage from exposure to the sun. Nutrients have also been linked to many benefits, such as keeping the heart healthy and protecting against strokes. A study published in Neurology found that middle-aged men with a large amount of lycopene in their blood were 55% less likely to have a stroke.

Prunes, which are dried plums, are packed with polyphenols, plant chemicals that have been shown to increase bone density by stimulating bone-forming cells, according to research published in Osteoporosis International. Walnuts provide a healthy dose of alpha-linolenic acid, an omega-3 fat that has been shown to improve memory and coordination. Brussels sprouts are rich in glucosinolates, compounds that fight cancer and detoxify our body. Add them to salads or combine them with a main course such as chicken or steak.

One or two servings of this anthocyanin-rich berry can dramatically increase the amount of antioxidants in the blood, according to researchers at Texas A%26M University. Apples contain quercetin, an antioxidant and anti-inflammatory agent that may reduce the risk of lung cancer, according to research published in Cancer Medicine. This calcium-rich vegetable can protect your bones and keep your skin glowing, Medical News Today reports. Because steel-cut oats are less processed and full of more fiber than traditional oats, they are digested more slowly, keeping you full throughout the morning.

You'll get all the heart-healthy omega-3s you need in one day if you eat a 3-ounce piece of salmon for dinner. Pumpkin is full of naturally cancer-fighting alpha and beta-carotene. Half a cup of spinach provides more than five times the daily dose of vitamin K, helping blood to clot and strengthening bones, according to Medical News Today. Do you need a reason to add cauliflower to your diet? It's packed with cancer-fighting glucosinolates, reports the National Cancer Institute.

A serving of steamed scallops has 17 grams of protein for just 90 calories. That amount of protein will keep you full until your next meal. Cabbage is packed with nutrients such as vitamin A, zeaxanthin and lutein, which keep your eyes healthy, reports the American Optometry Association. Brown rice is one of the main sources of magnesium, a mineral that the body uses for more than 300 chemical reactions, such as bone formation and the conversion of food into energy.

Oysters keep the immune system strong. A 3-ounce serving (about 6 oysters) serves a quarter of daily iron, a mineral that helps the blood carry oxygen to organs and tissues. A cup of edamame contains a whopping 18 grams of vegetable protein, plus lots of fiber, folate and cholesterol-lowering phytosterols. In addition, as Bauer says on Women's Day, the combination of fiber and protein keeps you full longer and stabilizes your blood sugar to help control your appetite.

Strawberries are packed with ellagitannins, phytochemicals that may stop the growth of cervical and colon cancers, according to research published in the Journal of Agriculture and Food Chemistry. Half a cup of cooked lentils, an excellent meatless source of protein, provides her with a daily dose of folate, a B vitamin that protects a woman's fetus from neural tube defects. A review published in Nutrients found that kiwis, among other fruits, could reduce asthma-related wheezing thanks to its high vitamin C content. Whole grains in bran flakes keep the heart in top shape by reducing inflammation and triglycerides, Healthline reports.

Black beans are packed with protein, fiber and flavonoids, antioxidants that help your arteries stay relaxed and flexible. Half a cup of asparagus provides 50% of the daily bone-strengthening vitamin K and a third of the daily folate. And since they are a natural diuretic, they also eliminate puffiness. Chances are you haven't heard of Mankai, also known as the world's smallest vegetarian.

I'm sure I didn't know anything about this little superfood until Samina Kalloo, RDN, CDN and director of nutritional communication at Pollock Communications, gave me a clue about its power to contain proteins and vitamins. Despite its microsize, Mankai has all nine essential amino acids, vitamin B, iron and more than 60 nutrients, Kalloo says. You and your SO, OR. Turmeric, a spice you probably already have in your closet, can reduce inflammation, improve memory, reduce the risk of some chronic diseases and fight free radicals (also known as those that contribute to aging), Kalloo says.

You might be familiar with tahini if your late-night cravings include hummus and pita chips. Tahini, a main ingredient in hummus made from ground sesame seeds, is native to the Middle East, but has made its way into the aisles of Trader Joe's and Whole Foods. It can be a little disconcerting to know exactly what to do with pomegranates or seeds. However, its health benefits definitely outweigh any persistent confusion you may have.

As an inexhaustible source of antioxidants, pomegranate seeds can protect cells from damage and help prevent diseases, says Golub. They are abundant in fiber that helps digestion, in addition to containing vitamin C, vitamin K and folic acid, says Golub. If your body isn't a dairy-friendly area, there are still plenty of other fermented foods you can incorporate into your daily meals. Add sauerkraut to coleslaw or other minced salads.

And don't forget pickles, which are an excellent addition to sandwiches and salads, Kalloo recommends. . .

Mildred Auala
Mildred Auala

Wannabe travel practitioner. Alcohol fan. Hipster-friendly social media buff. Unapologetic coffee lover. Unapologetic travel guru. Incurable tv junkie.