Superfoods are often mentioned when discussing healthy diets, but what does real superfood mean? It's simply the food that is rich in nutrients by definition, but it can have different meanings to different individuals.
Being affected by pandemics for the past couple of years, top purchase drivers are foods that are immunity boosters. Real superfoods are affordable, value-based, and support comfort and emotional well-being. As we dive into the new year, it is an ideal time to look into real superfoods empowering our diets through 2022.
Eating goji berries and dark leafy greens are already on the horizon in the list of superfoods. It's high time to shake up your diet with economically feasible and more practical sources to get essential nutrients. Let's take a look at Top 10 real superfoods for the upcoming year.
Do not worry; this superfood does not involve any sort of bread. It is originated from the Philippines. It contains white flesh, so the name directs towards its bread-like whitish texture. Breadfruit does not taste like a typical fruit either as it is not sweet at all. It tastes like a combination of artichoke and chestnut.
Breadfruit contains 25% daily recommended fibre that is also in a half cup of serving. This real superfood has a punch of nutrients like protein, magnesium, phosphorus, potassium, niacin (B3) and thiamine (B1). They also provide lutein and β-carotene, which are transformed into vitamin A in the liver.
It can be cooked or eaten raw. When cooked, it tastes like a potato but with a minimal glycemic index. This is a versatile superfood that can be prepared in a variety of ways. You can fry, bake or let it simmer in a delicious stew. Try this real superfood by modifying your regular potato recipes.
Turmeric, the most studied superfood, has an ORAC value of 127,068. It leads to the list of authentic superfoods in the year 2022. Its active ingredient, curcumin, is linked to several health benefits, including anti-inflammatory effects.
Many studies have suggested turmeric for heart disease, cancer, osteoarthritis, infections, and neurodegenerative conditions such as Alzheimer's, Parkinson's, and Multiple Sclerosis.
It is recommended to include a dash of this golden spice in every meal and get multiple advantages of this superfood daily. You need to pair curcumin with healthy fats for better absorption in the body. Coconut or almond milk can be suitable in this regard. Taking this superfood with a delicious tea is another way to ensure better absorption.
Eggs are a source of a lot of cholesterol, but they offer proteins and nutrients as well. For higher cholesterol levels, eggs have been subject to debate over the years. However, the cholesterol impact depends on factors like ethnicity, genetic makeup, hormones, and nutritional status.
People in the autoimmune spectrum can have an inflammatory response from eggs due to a variety of bioactive compounds. However, they are the powerhouse of nutrition for those who are not allergic or sensitive to them.
This real superfood provides optimal levels of A and B vitamins, choline, selenium, iron, and phosphorus. Eggs have lowered calorie count and can be cooked in a variety of ways. Many healthy breakfast home recipes make use of eggs!
Indian gooseberries (amla)
Amla contains antioxidants that are two times more in quantity than the most hyped Acai. They are not cultivated in the USA or North America. Therefore not many people know about their potential as a superfood.
However, they are readily available in powdered form, commonly called amla. It can be used to healthify your meals by simply sprinkling them.
EVOO (extra virgin olive oil is a superfood for the brain. It's the main reason why most people now opt for the Mediterranean diet. This oil consists of a plethora of polyphenols and antioxidants such as vitamin E. They help enhance memory and learning abilities. Moreover, they combat amyloid-beta plaque and neurofibrillary tangles in the brain associated with Alzheimer's disease.
Incorporate this superfood into your daily routine by making a salad dressing out of it.
This superfood is a healthy fat option that can easily be included in the diet. Avocados are rich in monounsaturated fats, predominantly Oleic acid, which is an anti-inflammatory agent. Moreover, it is full of vitamins K, E, B5, and B6 with low-carb and enriched fibres. It is an essential part of the keto diet.
One of the delicious ways to include this superfood in your diet is fresh Basil and Arugula salad along with Avocado. You can add slices of avocado to burgers to have a filling meal.
Dark chocolate is not just tasty chocolate but a pack full of health benefits. It is different from typical chocolate because it offers higher cacao content. It provides all sorts of antioxidants, monounsaturated fats, and flavonoids. They are proven to reduce the risks of heart disease and protect skin from the sun.
This superfood can easily be added to your favourite desserts. Don't forget to order dark chocolate cake for your upcoming birthday in 2022.
Ginger ale is one of the classic remedies for cold in children due to the abundance of its nutritious characteristics. They help ease bloating by accelerating bowel movements. The active ingredient of ginger is Gingerol, which supports balancing inflammation and reducing oxidative stress.
It can be used as a spice in many delicious meals. Carrot and ginger soup is one of the options to enjoy this real superfood.
Salmon is a great source of Omega-3 fatty acids, an essential nutrient for a healthy body. As the human body is unable to produce these acids, therefore it is necessary to find its good source of intake.
Salmon is one of the best ways to incorporate Omega-3 fatty acids into your diet.
Salmon can be used in several ways. It can be cooked, baked or even consumed raw in the form of sushi all over the world.
Unlike regular potatoes, sweet potatoes are a great source of fibre, vitamins and minerals without unhealthy starches. Its takes are slightly sweet, but it can easily be used instead of white potatoes in meals.
This superfood can work wonders in the human gut as they are rich in antioxidants that support gut bacteria. They have high beta-carotene levels, which converts to vitamin A. This vitamin helps in supervision and supports eye health.
Ube and taro are often mistaken to be sweet potatoes. They too have a lot of nutritional benefits in addition to being tasty starchy ingredients!
You can fry, make breakfast hash or prepare sweet potato Gnocchi to hop on this superfood trend.
As discussed previously, the benefits of chia seeds are the abundance of Omega 3-fatty acid in them. The amount is more than that is found in Salmon, and they are also cheaper in price. This superfood helps with hydration. Therefore, many athletes use it.
Chia seeds are an ideal source of high protein and amino acids, which makes them the best vegan superfood. They are also helpful in weight loss as it's high in fibre content, making one less hungry.
Even if you do not have access to superfoods like breadfruit, you can opt from some of the very basic superfoods like sweet potatoes. Start making little changes before the year ends. Your body will thank you for all the nutrition through real superfoods in 2022!