Nutritionists define superfoods as foods packed with nutrition that provide health benefits, such as berries, avocados and fermented foods like yogurt and kimchi.
Berries are full of antioxidants and fiber, helping lower risk for heart disease and cancer. Plus they’re versatile – try mixing with yogurt, eating them raw or topping your breakfast or dessert with them!
1. Goji Berries
Goji berries (Lycium barbarum) pack an abundance of nutrients into their small red package, known as wolfberries. Found worldwide as supplements or juice blends, research even uses these dried fruit powerhouses to increase effectiveness of flu vaccines in elderly individuals.
Goji berries are an energy-packed food with both protein and low sugar levels, providing a nutritious boost of energy for an energy boost that also strengthens immune systems and fights off disease. Plus, vitamin C and zeaxanthin antioxidants present help strengthen them further!
Goji berries pack more beta-carotene per ounce than carrots and more iron than spinach, not to mention being packed full of zinc, phosphorus and riboflavin – making them an incredibly healthy superfood!
Gojis are tart-sweet berries from the boxthorn plant of the Solanaceae family, which also includes potatoes, tomatoes and eggplants. Gojis can typically be found dried at health food stores and Asian or European specialty markets – you might also come across them packaged trail mixes or “superfood” dried berry blends! They possess an intriguing cranberry-esque tartness.
2. Raw Milk
Milk has long been an integral part of human civilization since before pasteurization was developed, serving as an abundant source of proteins, vitamins, and minerals. Raw milk remains unprocessed so as to retain more natural enzymes lost through pasteurization; this allows your body to process milk more easily – which can especially help those who experience dairy sensitivity digest it more readily.
Raw milk boasts high concentrations of beneficial bacteria known as probiotics that support gut health, as well as immunoglobulins which support immune function. Many individuals prefer drinking raw milk over pasteurized cow’s milk due to its enhanced digestion, stronger immunity system, and nutrient-dense benefits.
Yet raw milk does not come without risks. Consumption may contain harmful bacteria that could make certain groups extremely sick, including young children, adults over 65 and pregnant women. Raw milk also may contain pathogens like Salmonella, Listeria monocytogenes, Staphylococcus aureus and Campylobacter jejuni which may lead to diarrheal symptoms, vomiting or potentially severe infections such as hemolytic uremic syndrome (HUS) or even death – generally outweighing its benefits for consumption.
3. Cinnamon
Cinnamon is an adaptable spice, adaptable enough for both sweet and savory applications. When choosing between Ceylon cinnamon (Cinnamomum verum) and Cassia cinnamon, Ceylon cinnamon should always be chosen because Cassia cinnamon contains excessive levels of coumarin which may decrease blood sugar too quickly and lead to liver damage.
Cinnamon can deliver an abundant dose of manganese, an essential mineral that activates key enzymes throughout your body that break down carbohydrates and proteins into energy for you to use as fuel. Furthermore, cinnamon is packed with powerful antioxidants and is an excellent blood sugar regulator, potentially helping manage diabetes more effectively.
Add cinnamon to low-cal foods like oatmeal, smoothies and toast for an easy way to boost their nutritional value and fiber and protein intake. Try making no-sugar-added peach crumble using cinnamon instead of added sugars; or combine fresh ripe peaches with cinnamon and granola as a healthy snack option. Or create vegan carrot cake bars using Nakd’s Carrot Cake Bars combined with cinnamon. Warm apple juice mixed with some cinnamon nutmeg sticks can also provide soothing winter comfort!
4. Blueberries
Blueberries are not only sweet and delectable treats; they’re also a powerhouse of nutrition! According to Verywell Health, blueberries are an excellent source of antioxidants, fiber, vitamins C and K as well as phytosterols that may reduce cholesterol levels and promote heart health. Being high in potassium helps decrease blood pressure levels.
Blueberries should ideally be consumed raw, similar to how they’re found in nature. Cooking or adding blueberries into baked desserts and pancakes may deprive some of them of some key vitamins.
Registered Dietitian Mary Ellen Phipps from Milk & Honey Nutrition suggests adding blueberries to your diet in a variety of ways. She suggests including them in breakfast smoothies, salads and oatmeal; or toss them into lettuce-based side or main course salads with raspberry vinaigrette dressing for an eye-catching garnish and flavor boost! Blueberries are low-cal and easy to transport without needing special preparation prior to use!
5. Garlic
Garlic is an amazing superfood that can instantly elevate the flavors in curries, dips and pasta dishes. Additionally, its allicin content provides it with antibacterial and antifungal properties as well as helping lower blood pressure, prevent heart attacks and boost muscle performance.
Garlic, an herb from the Lilyaceae family, was one of the first plants cultivated for its distinct taste and health benefits. It grows underground as a bulb topped by long green shoots known as garlic scapes which can also be eaten. Each bulb typically contains 10-20 teardrop-shaped cloves covered by papery parchment-like skin that must be peeled off prior to consumption.
Garlic contains health-promoting compounds created by an enzyme known as allinase when crushed or chewed, which converts allin into diallyl disulfide and s-allyl cysteine, two substances with potent antibacterial, antifungal and immune-enhancing properties. Garlic should ideally be consumed either raw or lightly cooked as excessive heat degrades its beneficial compounds.