A side effect of the Covid-19 pandemic is that it has only increased the interest in nutrients and supplements to support health. One report shows vitamin sales surged by over 50% in the US in 2020. But vitamins come with side effects too, and there are more natural ways to sustain your health. One such way is to eat more superfoods. The s uperfood benefits include supporting your immune system, nourishing your cells, reducing inflammation, and more. This article covers several benefits different superfoods can offer your body and some of the best foods to get them.
Superfoods are hard to define. They do not work like magic. But they do contain higher levels of nutrients than other foods. Many are rich in minerals and vitamins. And they are packed with antioxidants that help stop inflammation, which can lead to medical problems.
There are several ways superfoods benefit your health. Superfoods help:
Studies reveal the positive effects of superfoods on overall health. For example, superfoods can reduce the risks of some chronic diseases. These include heart disease, diabetes, obesity, bone problems, and cancer.
These chronic diseases have something in common. Your bodyās constant exposure to daily stress and oxidative stress that result in inflammation. If left alone, these stressors lead to diseases. However, superfoods contain antioxidants that help protect you from these stressors.
Superfoods strengthen your immune system to ward off harmful bacteria and viruses. They help defend your body, even from severe viral infections. One 2022 study showed vital nutrients from superfoods like chlorella and spirulina may boost your immune system against COVID-19.
Superfood benefits your blood sugar levels. They have a low glycemic index which helps prevent spikes and crashes in blood sugar levels. This is important for everyone, not only for people with diabetes. For example, researchers reviewed 13 related studies on yogurt. They found that eating 80-125 g/day of yogurt lowered the risk of type 2 diabetes by 14% among healthy older adults.
LDL is known as bad cholesterol. Itās termed ābadā because it builds up in the walls of your blood vessels. The fatty blobs in the arteries narrow the passage of blood. This condition, also called atherosclerosis, increases your chances of stroke or heart attack.
You can consume bad cholesterol from the foods you eat. In contrast, superfoods generally lower your bad cholesterol. An example is whole grains, which are rich in fiber. One Ā study , published in the British Journal of Nutrition, found whole oats with Ī² -glucan lowered bad cholesterol, reducing the risk of heart disease.
Losing weight can be a daunting task. The good news is that superfood benefits your weight loss regimen. Most are high in nutrients and low in calories.
A systematic review in 2020 showed a link between soluble fiber and weight loss. People with diabetes and metabolic syndrome participated in the review of 62 studies of 3,877 overweight individuals. The review found that dietary fiber significantly reduced body fat and weight.
Nearly half of American adults suffer from high blood pressure. It equates to about 116 million people burdened by this chronic disease. People with high blood pressure are at a greater risk of heart, kidney, and brain problems. Superfoods can help in preventing and reducing high blood pressure.
For one, garlicās potency is similar to anti-hypertensive drugs. One study investigated 12 trials of 553 adults with uncontrolled high blood pressure. The 2020 systematic review revealed Kyolic-aged garlic extract lowered blood pressure by 8-10 mmHg systolic and 5-6 mmHg diastolic. These figures equate to a 16-40% reduced risk of stroke and heart attack.
Superfood benefits your energy, boosts your stamina, and keeps you going. Some superfoods also contain protein that helps with muscle recovery and repair.
Quinoa, a gluten-free super grain, contains protein and vitamin B2. Also called riboflavin, B2 plays a role in energy metabolism in the muscles and brain. As a result, it supports the healthy production of energy in cells.
Aging affects the whole body, but the skin is often where we see it first. Sun exposure also causes the skin to wrinkle, dry, and discolor.
Tomatoes contain lycopene and vitamin C. These antioxidants protect the skin from sun exposure. And experts believe it can reverse some skin damage due to aging, too.
Not all superfoods are created equal. And no single superfood does everything. Each superfood has its own profile of benefits. This is why, if you are thinking of eating more superfoods, it's a good idea to investigate the benefits of each food individually.
Also, note that serving size is important. Too much of a good thing isn't good either.
If you are thinking of adding these foods to your diet and have other health issues or have never tried them before, it can be a good idea to talk to a doctor about your plans as well. Not all foods are suitable for everyone.
Avocados are rich in fiber, monosaturated āgoodā fatty acids, magnesium, and potassium. This potent nutrient combination reduces bad cholesterol and inflammation.
In one 2019 study on avocados, researchers gave a low-calorie diet to 51 healthy overweight adults. They received one avocado every day for 12 weeks. The researchers found that avocado reduced interleukin 1 beta and C-reactive protein inflammatory markers. As a result, some experts suggest a serving size of 1/3 medium avocado or 50 g per day could help reduce inflammation.
Legumes are packed with amino acids. They act as healthy protein sources to help your body make new cells. They also have anti-inflammatory and antioxidant properties and help to maintain your blood glucose levels.
Some experts suggest a serving of 1 1/3 cups per week. T he Dietary Approaches to Stop Hypertension (or DASH) Diet recommends consuming beans, nuts, and seeds 3-to 5 times a week.
Nuts also contain healthy fats that can help reduce inflammation. A study from Brigham and Women's Hospital on a bout 5,000 people found that those that ate five or more serving of nuts per week had reduced systemic inflammation.
Berries are rich in flavonoids that can act as antioxidants. They contain healthy fats, vitamin B, magnesium, potassium, and phosphorous. These nutrients protect the cells from DNA damage and help reduce muscle fatigue. Moreover, this superfood benefits your brain and heart functions.
One study showed eating 150 g of blueberries per week reduced the risk of heart problems. Other studies have found eating roughly one cup of berries regularly reduces the instance of heart conditions and type 2 diabetes.
Kale, a green leafy vegetable, is loaded with fiber and antioxidants. You can find calcium, vitamins C, K, and iron in it. In addition, kale increases good fats and reduces bad fats. Its flavonoid content, including Quercetin, has anti-inflammatory effects.
Finally, kale moderates your gut microbiota, according to a 2021 study. These microbes are living organisms in the gut, which can be good and bad. More bad microbes are linked to metabolic diseases. This study, which used obese mice, found that kale helped promote good gut bacteria.
The Dietary Guidelines for Americans suggest 2 Ā½ cups of green leafy vegetables per week. Eating kale daily is safe.
Tea is a low-cost and low-calorie source of antioxidants. Green tea, in particular, contains high levels of anti-inflammatory catechins.
Studies show that green tea catechins have significant positive effects in human clinical studies. It helps protect against cancer, diabetes, and heart diseases. In addition, drinking green tea can help prevent obesity and brain diseases caused by aging.
In determining the best amount of tea, one meta-analysis of nine studies found that tea drinkers who consumed three cups of green tea daily had a lower risk of stroke and heart attack than one-cup tea drinkers. However, it is best to consult a medical practitioner on the best amount for you, since caffeine can be overly stimulating and affects each person differently.
Superfood benefits many body systems, but it can be especially helpful for managing stress and inflammation. Your adrenal glands in particular positively gain from your healthy diet. The tiny adrenals are triangle-shaped glands on top of both your kidneys. These glands produce hormones to aid in various functions and help you respond to stress.
Responding to frequent stress requires a large amount of hormones, however, and as more and more are needed, the body can struggle to keep up. These hormones are also made from the same precursor nutrients as other key hormones as well. For example, if you have more stress hormones you may have less reproductive hormones, leading to hormone imbalance and conditions like Adrenal Fatigue Syndrome (AFS). AFS is not yet recognized as a medical disorder. But, it describes the state when the body can no longer respond to long-term stress.
Superfoods keep your adrenal glands healthy by ensuring you have enough nutrients to make the hormones your body needs to function.
Another way your body responds to stressors is through inflammation. This occurs because of the NeuroEndoMetabolic (NEM) Stress Response, which describes how different organ systems work to defend your body from stress. Made of six circuits of related organs and systems, your Inflammation Circuit is especially affected by lack of nutrients. Your gut, microbiome, and immune cells make up the Inflammation Circuit.
Inflammation is your bodyās way of fighting toxins or any harmful substance invading your body. It is helpful, but not if it becomes chronic.
An imbalance of gut microbiota can cause leaks to form in the tight junctions in your gut. This can trigger systemic inflammation, as food particles and pathogens escape into your bloodstream. Inflammation then cascades to different health problems. Examples are depression and Alzheimerās disease.
Some superfoods help balance your gut microbiome. They also contain antioxidants and phytonutrients that help reduce oxidative stress and inflammation.
There are some cautions that come with supplements. They are not the same as eating natural superfoods. The concentrated ingredients in supplements can do more harm than good. They can cause paradoxical reactions and are not strictly regulated, so they may not contain what they advertise.
When considering supplements, it's important to avoid:
It's usually best to consult a medical practitioner if you intend to take supplements.
However, taken in the correct dosage and frequency, supplements can complement your diet.
Superfood benefits your entire body. They can help your immune system, blood pressure, and blood sugar levels. They can help weight loss and lower bad cholesterol.Ā Whatās most impressive is how superfoods can prevent chronic diseases. Their antioxidant and anti-inflammatory properties lessen your risk of getting diabetes, heart disease, and cancer. They can help you cope better with stress as well.
If you need help deciding how to integrate superfoods into your diet, our coaching team can discuss ways to do so with your other health conditions in mind. You can click here for our Ask the Doctor system or call us for a free consultation at +1 (626) 571-1234.
There are ways of reducing your chances of getting sick. Eating superfoods is one of them. Superfood benefits your gut microbiota in particular. It prevents inflammation that causes various symptoms and the development of serious diseases. Scientific evidence supports this claim.
