Are you ready to change up your diet in 2020? If so, let this be the year of superfoods!
Superfoods, a common term for foods and spices that provide extra nutrients, are making quite the scene lately and it’s time to get in on it.
Following are 10 superfoods that can be easy to include in your diet regimen – even if you’ve never heard of them before!
- Pomegranates. These beauties may not look like much when you pass them in the produce aisle, but when you slice one open you’ll witness the gorgeous glory of the fruit.
Loaded with antioxidants and fiber, you can snack on pomegranate seeds, add them to a smoothie, or top a salad with them. You can even eat the pith (the white part of the fruit), but it may be a little bitter so blending it in a smoothie works great.
- Kale. You’ve probably heard or seen kale’s popularity explode in the past few years, and it’s for good reason. The nutrients it provides such as vitamins A, K, and C as well as fiber, potassium, and calcium makes this one of the most nutrient dense foods we have!
Adding it to a daily smoothie is an easy way to incorporate kale into your diet, although massaging it to soften for a salad, adding it to spaghetti sauce, or even sautéing it in olive oil with garlic and Himalayan salt are simple ways to enjoy it.
- Matcha. Not all green tea is the same and high quality matcha is one of the reasons why. Matcha, made from green tea leaves in Japan, is extraordinarily high in antioxidants (good for fighting free radicals) and L-theanine (which can help the body relax).
We love adding high quality matcha powder to teas (adding a teaspoon to jasmine green tea is especially delicious!), including it in a smoothie, adding it as a topping to organic ice cream, or even including it as an ingredient in pancakes or waffles!
- Dark Chocolate. So this is a win-win food if we ever saw one! Quality dark chocolate (look for organic options that are at least 70% cocoa), contain high levels of fiber, iron, and manganese. In addition, its abundance of antioxidants makes this luxurious food one to feel less guilty about enjoying.
- Tumeric. Also known as curcumin, this spice can be a potent wonder for inflammation. It can be ingested in foods, sauces, and even teas and coffees (hello, turmeric lattes!), but can also be taken in higher doses via supplement capsules.
- Salmon. Wild salmon boasts tons of omega-3s, which fight inflammation. We love it smoked at breakfast, on salad for lunch, or grilled for dinner. Play around with sauces such as teriyaki, lemon garlic, or dill.
- Mushrooms. With a wide variety to select from, these fungi can help support the immune system. Click here to read more about mushrooms and mushrooms supplements and get cooking!
- Berries. Blueberries, strawberries, acai berries, goji berries, and the list goes on! Berries are an excellent superfood that contain everything from vitamin C to fiber to antioxidants.
Because berries are so versatile, they can be a part of almost any meal. Opt for organic, fresh berries when in season and organic, frozen options when fresh is not available.
- Bee Pollen. Unlike honey, bee pollen is typically found in a form of small nuggets that hold great value as antioxidants, anti-inflammatories, antimicrobials, and can help the body detoxify and may even help with allergies.
You can find bee pollen in supplement form or add it to a smoothie, granola, or cereal.
- Kelp. This ocean vegetable is a form of seaweed and is dense in vital minerals, specifically iodine, vitamins A, K, and B12 as well as calcium and iron. There are also high levels of antioxidants.
The easiest ways to consume kelp may be supplements or in a powder form that can be added to smoothies or teas, although it can also be found dried and added to soups and stews.
Are you ready to add some of these superfoods into your diet on a regular basis? With a little planning, your grocery list can incorporate a wide variety of these nutrient dense foods, good for both you and your family.
For additional diet recommendations for those living in Castle Rock, Castle Pines, Lone Tree, Highlands Ranch, Centennial, Parker, Larkspur, Monument, Colorado Springs, and the greater Denver metro area, please call us at (303) 688-6698 or click here to schedule a complimentary 15 minute phone consultation with Dr. Graves.
So make your list, get out and shop, and start eating your way to a healthy 2020!
REFERENCES:
https://www.healthline.com/nutrition/true-superfoods#section3
https://www.medicalnewstoday.com/articles/305289.php#benefits
https://www.healthline.com/nutrition/7-health-benefits-dark-chocolate#section1
https://www.healthline.com/nutrition/bee-pollen#section6
https://www.mindbodygreen.com/articles/kelp-the-health-benefits-and-supplements
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