Superfoods: Discover the Powerful Foods to Boost Your Health

balance fitness goals health and fitness May 19, 2023

By Sophia McDermott, Lifestyle Coach & Fitness Expert. 

In the world of nutrition and health, the term "superfoods" is gaining more and more popularity. Superfoods are natural foods that are nutrient-dense and offer a host of health benefits. They are rich in vitamins, minerals, antioxidants, carotenoids and other substances that are essential to your health but also help you to thrive. In this post, we are going to review some of the top superfoods, so that you know what they are and can add them to your daily diet.


What are Superfoods?

Superfoods are mostly plant based that are considered to be exceptionally rich in essential nutrients for health. They are known for their nutrient density, which means they contain a high amount of vitamins, minerals, antioxidants and carotenoids and other beneficial compounds yet are generally low in calories. Superfoods are the opposite of items at fast food restaurants that are all low in  nutrients yet high in calories. 


Some best known Superfoods include berries such as blackberries, blueberries and cranberries, dark green leafy vegetables such as spinach and kale, swiss chard, chia and flax seeds, salmon, acai, goji berry, quinoa, cocoa, avocado, coconut among others. 

Ways to add Superfoods to your diet:

Superfoods can be incorporated into the diet in a variety of ways, depending on the type of food and personal preferences. Here are some common methods of consuming superfoods:

Smoothies: Adding superfoods, such as berries, spinach, chia seeds or flaxseeds, to smoothies is a popular and delicious way to consume these foods. It's a convenient way to get a concentrated dose of nutrients in a single drink. I offer different smoothie options in my recipe e books as well as my fitness membership which you can find here.


Salads: Dark green, leafy vegetables like spinach and arugula are excellent superfood options to add to salads. They can be combined with other vegetables, fruits, nuts and seeds to create a nutrient-dense salad.

But these leafy greens area also very easy to cook to add as a side for dinner, such as slightly wilted spinach, or steamed kale.


Snacks: Nuts, seeds and dried fruits such as almonds, cashews, pumpkin seeds, goji berries and dried cranberries are great superfood options for healthy snacks throughout the day. Adding some dried fruit (sulfate free) with some shredded coconut is a healthy  snack. 


Main dishes: Superfoods such as quinoa, salmon, chia and acai can be incorporated into main dishes such as bowls, rice or pasta dishes, adding extra nutrients to meals.


Desserts: Cocoa, acai, berries and other fruits can be used to prepare healthy desserts, such as smoothie bowls, mousses or cakes, offering delicious and nutritious options.

Benefits of Superfoods:

Superfoods are known for their health benefits as they are rich in nutrients and bioactive compounds. Here are some of the most common benefits associated with consuming superfoods:


Antioxidants: Many superfoods are rich in antioxidants such as vitamin C, vitamin E, carotenoids and polyphenols. Antioxidants help to neutralize free radicals in the body, protecting cells against oxidative damage and reducing the risk of chronic diseases such as heart disease, cancer and neurodegenerative diseases.


Anti-inflammatories: Some superfoods have anti-inflammatory properties, such as the omega-3 found in fatty fish such as salmon and wild caught mackerel. Vegan options include chia and linseed seeds, as well as  acai. Chronic inflammation is a risk factor for several diseases such as type 2 diabetes, heart disease and autoimmune diseases which all start in the gut. So the foods you eat play a BIG role in overall systemic inflammation which has an effect on your heart, your joints, your hormones and your mood.


Essential Nutrients: Superfoods are rich in a wide variety of essential nutrients such as vitamins, minerals, protein, fiber and healthy fats. These nutrients are important for maintaining the proper function of the body right down to the cellular level which includes, heart health, bone health, immune system health and nervous system functioning, digestive system, reproductive system.. to name a few.


Energy and Vitality: Superfoods are known to provide energy and vitality to the body. Its the potent nutrients that gives your body a healthy boost.  The more colorful the veggie the more nutrient dense it is. So opt for the  darker the leafy green, the bright orange sweet potato or the bright red strawberries. In addition they are a great whole source  of complex carbohydrates, fiber and quality proteins, which help maintain stable energy levels and promote feelings of fullness, helping to control weight and maintain an active lifestyle.


Brain health: Lets not forget how food affects our brain, not just our body. Some superfoods have neuroprotective properties and may benefit brain health. For example, cocoa is rich in flavonoids, which have antioxidant and anti-inflammatory properties that can improve cognitive function and protect the brain against aging and neurodegenerative diseases such as Alzheimer's.

Superfoods are power foods that can naturally and effectively boost your health. They are rich in nutrients and bioactive compounds that have antioxidant, anti-inflammatory, neuroprotective, and immune-boosting properties which all contribute to your health and wellbeing and affect all the systems in your body right down to the cellular level. You’ll feel the difference when you incorporate superfoods into your diet along with healthy active lifestyle.