Superfoods for Healthy Eating and Living

What are Superfoods?

Have you ever wondered whether superfoods can give you super strength and prevent aging? This is a common misconception that many of us have been led to believe over the years. Perhaps it was fueled by our love for superheroes in movies and comics, or the idea of new, miraculous foods being discovered that could enhance our abilities and reduce cellular aging.

But the truth is, food plays a crucial role in providing energy to our bodies in the form of Adenosine Triphosphate (ATP), which is essential for our daily activities. The amount of ATP generated determines the efficiency of our cellular function and activities, much like how fuel powers our cars.

You may be wondering, what exactly are superfoods? Do they really boost strength and prevent cellular aging? In our blog, we aim to educate and enlighten you on the facts behind superfoods and their nutritional benefits. Stay tuned for tips on how to incorporate these foods into your diet and live a healthy, balanced life.

History of Superfoods

The term superfood appeared in the early part of the 20th century around World War I as a strategy to market bananas. The United Fruit Company coined it to promote the practicality of bananas as a daily source of cheap, easily digestible nutrition. Food scientists, nutritionists, or dieticians did not invent the term.

Superfoods gained popularity when articles written by physicians in medical journals showed bananas had an intrinsic efficacy in treating conditions like celiac disease and diabetes. The American Medical Association announced that bananas in a child’s diet would provide relief for celiac disease or cure it. With this discovery, The United Fruit Company increased its marketing efforts by including these health benefits in its promotional materials.

Behind the Scenes: 

Research and improvement in science have uncovered the mask behind the term "superfoods." Why are certain foods called superfoods and others not? Despite existing for over 100 years, there is no scientific definition for "superfood".

For example, The Oxford English Dictionary describes a superfood as “a nutrient-rich food considered to be especially beneficial for health and well-being”. Superfoods are nutritionally dense and contain lots of vitamins, minerals, and antioxidants that are good for our health.

Antioxidants help to clear free radicals and prevent oxidative stress. Free radicals are generated when cells use oxygen to generate energy. Remember the ATP earlier discussed? These radicals are created as a consequence of ATP (adenosine triphosphate) production by the mitochondria.

5 Common Superfoods you didn’t know about 👉

Visiting your favorite supermarket, you probably saw foods tagged “Superfoods to promote your health”. Such tags are used to encourage you to make a purchase.

Most superfoods are plant-based, while some are animal-based.

Common superfoods include:

1. Salmon:

Salmon is one of the healthiest seafood. It is rich in protein and omega-3 fatty acids, which have a positive effect on brain development, learning ability, and mood. Salmon has the potential to reduce the risk of heart disease and stroke.

learn more about the different types of fish in Nigeria

2. Berries:

Berries are rich in vitamins, soluble fiber, and phytochemicals (chemical compounds produced by plants that have an impact on human health, often including chemicals that give plants color or disease resistance).

Research published in the International Journal of Molecular Sciences International Journal of Molecular Sciences in 2015 has shown regular consumption of berries can significantly bring down inflammation levels within the body.

Berries contain high levels of flavonoids(a phytochemical); which have been shown to lower the risk of a heart attack. Common superfood berries include acai berries, blueberries, raspberries, tart cherries, cranberries, and go berries.

3. Avocado:

Avocados are nutrient-dense food and are an excellent source of monounsaturated fat and vitamin E. They also supply more soluble fiber than other fruits and contain several useful minerals, including iron, copper, and potassium.

Research by the American Heart Association suggests Avocados help protect against heart disease and lower blood pressure. They are also a magnificent source of fiber, all of which benefit the heart and cardiovascular system. Other benefits of Avocados may include:

• Lowering Cholesterol levels
• Appetite regulation
• Avocados may help keep eyes healthy B

4. Chia Seeds:

Chia seeds are one of the most nutritious foods, as they contain many essential nutrients and are the richest plant source of omega-3 fatty acids. These seeds contain high levels of antioxidants that help fight against excess free radicals, which may cause cancer or inflammation in the body.

Two tablespoons of chia seeds (1 ounce or 28 grams) contain about 140 calories, 4 grams of protein, 11 grams of fiber, 7 grams of unsaturated fat, 18% RDA for calcium, and trace minerals including zinc and copper. Chia seeds are a complete protein, containing all nine essential amino acids that cannot be made by the body.

Additionally, chia seeds have a high fiber content. They have a unique composition of soluble and insoluble fiber.

5. Eggs:

Eggs are the most affordable superfoods and are good sources of protein. One large, hard-boiled egg contains around 78 calories, according to the United States Department of Agriculture (USDA). Eggs are also rich sources of antioxidants, hence conferring on them the super foods tag.

Conclusion

Healthy eating correlates to improved health and life. The normal daily requirement must still be adhered to when eating. This is to prevent the adverse effects of consuming some of these superfoods in excess.

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