What are superfoods and why should you include them in your diet?

This term “superfoods” has been increasingly gaining popularity to highlight foods that have shown a positive impact on health.

They are typically non-traditional and relatively new to the market. The demand for this type of food has been increasing exponentially as consumers continue to become more health conscious. 3StepDiet encourages some of these options from Step 1. Here’s your chance to learn more about some of them.

Discover some superfood options and learn about their benefits:

Spirulina

Is an algae that, due to its richness in protein, is often used by athletes to help with increasing muscle mass. It also boasts antioxidants, fiber, B vitamins, copper, iron, magnesium and potassium. Studies indicate that its consumption can help prevent cardiovascular diseases. It is often consumed in powder form, added to drinks, shakes and yogurt to cut its bitter taste. I can also be added to soups or taken in the form of a supplement (pill).

Chlorella

Like spirulina, is also an algae, but is sourced from fresh water as opposed to salt water. It is an excellent source of plant protein and rich in vitamins B, C and E, iron and zinc. Its consumption may benefit the immune system, contributing to the protection of diseases and infections and in terms of intestinal function, favoring peristalsis and stimulating the growth of healthy intestinal flora. It is often consumed in powder form similar to spirulina, or in the form of a supplement (pill).

Hemp seeds

From the Cannabis plant, but without any of the THC compound, these are a complete source of plant protein containing all essential amino acids. They are a good source of omegas 3, 6 and 9, therefore having a protective effect at a cardiovascular level. Hemp seeds are used by athletes due to advantages in recovering from muscle fatigue and by vegans and vegetarians as a source of protein. They can be enjoyed as a topping on salads, yogurts and soup or blended into smoothies.

Oats

This very versatile grain is a source of a powerful soluble fiber called beta-glucans as well as vitamins, minerals, antioxidants and protein. Oats provide numerous benefits including controlling cholesterol levels, regulating intestinal transit, promoting satiety. Due to its high nutrient density, oats are added to many products on the market. However, to best avail of its benefits, enjoy as rolled or steel cut oats and avoid the sugar-added forms.

Avocado

The nutritional characteristics of avocado are very specific, making it a fruit with a composition that is different from the others. Its richness in monounsaturated fat gives avocado a protective effect on the cardiovascular system. The high content of vitamins and minerals also make it an excellent immune boosting food. With an almost neutral flavor, it can be used in any dish as a complement to salads, sauces or as a spread or dip, such as guacamole.

The concept of superfoods shouldn’t be taken to mean magic health pills though. Try them out in moderation along with a balanced and varied diet and steer clear of the forms of these foods which are sugar and fat laden. For more information, consult a 3StepDiet Registered Dietitian Nutritionist.