You\u2019ve most likely heard the term \u201csuperfoods\u201d to describe foods that will supposedly make you look great, feel great and help you live a longer, healthier life \u2014 but what are \u201csuperfoods\u201d and what makes them so super?<\/p>\n
The term \u201csuperfood\u201d is used a lot, but what does it mean? The official definition just means a food that is nutrient dense but this can mean different things to different people.<\/p>\n
There is no exact definition of what makes a \u201csuperfood.\u201d However, superfoods are nutrient powerhouses that provide large quantities of antioxidants, phytochemicals (chemicals in plants responsible for colours and smells), vitamins and minerals. Most superfoods are plant-based.<\/p>\n
The high vitamin and mineral content found in superfoods can help your body ward off diseases and keep you healthier. When incorporated into a well-balanced diet, these foods can promote heart health, weight loss, improve energy levels and even reduce the effects of aging.<\/p>\n
Antioxidants found in many superfoods may help prevent cancer, while healthy fats can reduce your risk of heart disease. Fibre, which is also found in many superfoods, can help prevent diabetes and digestive problems while phytochemicals have numerous health benefits including reducing your risk of developing cardiovascular diseases. Superfoods are also known to protect your organs from toxins, help lower cholesterol, regulate metabolism, and reduce inflammation.<\/p>\n
Some of the foods that marketers reference as \u201csuper\u201d are anything but. Or, they just have mediocre nutrition that is over-hyped.<\/p>\n
A good example of an overrated food is kale. That may bring gasps, because it seems to be everywhere these days. You know the hype has climaxed when even McDonald\u2019s is testing it out!<\/p>\n
So why do we say kale is overhyped? Because the measure of its antioxidant content (Oxygen Radical Absorbance Capacity – known as ORAC) is 1,770 per 100 grams. Sure, that\u2019s good, but it\u2019s by no means amazing. Red leaf lettuce is 2,426 and you don\u2019t hear anyone talking about that.<\/p>\n
It\u2019s important to note that while superfoods are good for your health and provide many nutrients you need daily, eating superfoods alone does not contribute to a healthy diet. Eating too much of one type of food can be detrimental to your health and prevent you from getting all the nutrients you need. For this reason, superfoods should be added to a well-balanced diet, not replace one.<\/p>\n
A well-balanced and nutritious diet should include fruits, vegetables, lean protein, whole grains, legumes, and nuts while limiting the intake of sodium, bad fats, and refined sugar. When combined with exercise and regular physical activity, a healthy and nutritious diet can work wonders for your health.<\/p>\n
\u201cFood IS medicine.\u201d<\/p><\/blockquote>\n
What follows are the 10 best superfoods not based on hype, but rather on measurable antioxidant content.
\nWe\u2019re not listing the all-time top 10 here, because those aren\u2019t always economically feasible or practical to eat in large quantities. For example, chaga mushroom extract has tested as high as 146,000, but 100 grams costs \u00a3100 and it can have poor bioavailability.<\/p>\nOur list are the top foods that balance the antioxidant content with price and availability. Both men and women, endurance athlete and desk jockey, whoever you are you can benefit by adding these to your diet. All are vegan, gluten free, and raw (or can be obtained raw).<\/p>\n
TOP 10 SUPERFOODS<\/h2>\n
1. SUMAC<\/h3>\n
This is the most under-the-radar superfood you will find. A spice primarily found in Middle Eastern cuisine; it has an antioxidant measurement that literally raises the bar of the chart\u2026 because no other food is higher!<\/p>\n
At 312,400 it\u2019s 176 times higher than the overrated kale. But remember this is a spice, so eating 100 grams of it (versus 100 grams of kale or lettuce) would be quite difficult. But since its ORAC is so high, fortunately a little does a lot. Try sprinkling a teaspoon on your salads, pastas, rice, or pretty much anything else that could mesh well with its lemony-salty taste.<\/p>\n
2. COCOA<\/h3>\n
This may not be the most exotic, but it is one of the most potent! The ORAC value of dry, unsweetened cocoa is 55,653 per 100 grams. That\u2019s over 10x higher than blueberries.<\/p>\n
Keep in mind those test results are based on pure cocoa. So, we\u2019re not talking about the highly processed stuff. Most of the antioxidants in chocolate are destroyed when heated during the stages of processing them for sweets and other junk food.<\/p>\n
Your best bet, when not consuming the powdered form, is to stick with organic \u2013 and ideally raw \u2013 dark chocolate bars. As in, the darker the healthier.<\/p>\n
3. INDIAN GOOSEBERRIES<\/h3>\n
We all hear the hype about acai \u2013 which yes \u2013 does qualify as a superfood. Why then do we not ever hear about Indian gooseberries which have over 2x the antioxidants of acai? Probably, the reason is that no one sells them. So, where, and how do you buy them? Fortunately, you can buy the powder of Indian gooseberries. Since its shelf- stable when stored in a zipped bag, it\u2019s a versatile nutritious food you can have handy at home or work to health-ify your meals by sprinkling it on.<\/p>\n
4. CEYLON CINNAMON<\/h3>\n
Regular (cassia) cinnamon has an extremely high ORAC of 131,420 so why are we insisting on the Ceylon variety instead? Because cassia cinnamon\u2019s side effects include liver toxicity.<\/p>\n
A substance in it \u2013 coumarin \u2013 damages your liver. Not everyone is particularly susceptible to this liver damage, especially if consumed in typical quantities.<\/p>\n
If you want to start supplementing with cinnamon for health benefits, go with the Ceylon variety because the amount of coumarin is minuscule in comparison.<\/p>\n
5. PECANS<\/h3>\n
Because they\u2019re not an exotic nut, you don\u2019t hear them raved about like other health foods. That\u2019s too bad, because pecans are the highest antioxidant nut. How does it compare:<\/p>\n
NUT Oxygen Radical Absorbance Capacity – orac<\/p>\n
\n
- Pecans \u2013 17940 orac<\/li>\n
- Walnuts \u2013 13541 orac<\/li>\n
- Hazelnuts \u2013 9645 orac<\/li>\n
- Pistachios \u2013 7675 orac<\/li>\n
- Almonds \u2013 4454 orac<\/li>\n
- Peanuts \u2013 3166 orac<\/li>\n
- Cashews \u2013 1948 orac<\/li>\n
- Macadamia \u2013 1695 orac<\/li>\n
- Brazil \u2013 1419 orac<\/li>\n<\/ul>\n
Since pecans \u2013 like all nuts \u2013 are calorie-dense, this is not a superfood for weight loss. But whether you\u2019re looking to maintain or lose weight, consuming them carefully in moderation shouldn\u2019t be a problem.<\/p>\n
6. TURMERIC<\/h3>\n
It\u2019s astronomically high ORAC value of 127,068 isn\u2019t the only reason this super spice should be on your list.
\nTurmeric is one of, if not the most, studied superfood.<\/p>\nThe reason? Curcumin \u2013 the active ingredient\/compound in turmeric \u2013 has been linked to several health benefits. It has been said that inflammation causes or contributes to almost every major disease Perhaps that is why studies have suggested turmeric might be beneficial for heart disease, cancer, osteoarthritis, infections, and neurodegenerative conditions such as Alzheimer\u2019s, Parkinson\u2019s, and Multiple Sclerosis.<\/p>\n
7. BAOBAB FRUIT<\/h3>\n
The Baobab tree grows natively throughout the continent of Africa, its fruit, seeds, and leaves have been used for traditional food preparations. Only recently has the western world taken notice \u2013 the European Union didn\u2019t authorize it as an ingredient until 2008. The nutritional benefits? For starters, with a value of 140,000, it\u2019s ORAC is about 40% higher than acai. More than 6x the vitamin C of oranges, 2x the calcium of milk, and high in potassium and phosphorous.<\/p>\n
8. CHIA SEEDS<\/h3>\n
A noteworthy benefit of chia seeds is that they contain more omega 3\u2019s than salmon. It\u2019s been hailed as an ideal superfood for endurance athletes because of its ability to help with hydration \u2013 these seeds absorb up to 27x their weight in water.<\/p>\n
Athletes also respect chia\u2019s high protein content and excellent amino acid profile (containing all 9 essential). That makes it one of the best raw vegan superfoods for protein. Including them as a part of an overall high-fibre diet, you may find yourself losing weight by eating less. Oh, and their ORAC value? That\u2019s nothing to sneeze at either. Black chia is 9,800 and white chia is 7,000.<\/p>\n
9. SORGHUM<\/h3>\n
An ancient grain originally from Africa, sorghum is as versatile as wheat. But unlike wheat, sorghum is gluten-free and allergies to it are rare. It\u2019s another good vegan source of protein.<\/p>\n
What makes it even more special are its nutritional benefits. On per calorie basis, it has protein content that\u2019s comparable to quinoa. Like most grains, it\u2019s vitamin and mineral rich, but its ORAC value is an outlier. The most common, white sorghum, is quite good (2,200 \u2013 higher than kale). That\u2019s impressive, but what really gives it superfood status are the red and black varieties, with values of 14,000 and 21,900, respectively.<\/p>\n
10. PURPLE CORN<\/h3>\n
Last, but certainly not least, on our top 10 list is a specific type of corn. Yellow corn has an ORAC of 738. Blue corn is 2,960. Because of its high amounts of anthocyanins, raw purple corn has up to 10,800! The most ancient variety, Kculli, was a staple in the Incan empire in Peru. It\u2019s still widely grown there today, with purple corn juice and flour for bread being popular food items throughout South America. On a commercial scale, it has only been sold in the United States for around a decade. A couple cereals, tortilla chips, and other products now use this ingredient.<\/p>\n","protected":false},"excerpt":{"rendered":"
You\u2019ve most likely heard the term \u201csuperfoods\u201d to describe foods that will supposedly make you look great, feel great and help you live a longer, healthier life \u2014 but what are \u201csuperfoods\u201d and what makes them so super? The term \u201csuperfood\u201d is used a lot, but what does it mean? The official definition just means […]<\/p>\n","protected":false},"author":2,"featured_media":2773,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_et_pb_use_builder":"","_et_pb_old_content":"","_et_gb_content_width":"","footnotes":""},"categories":[10],"tags":[],"class_list":["post-2772","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-nutrition"],"_links":{"self":[{"href":"https:\/\/www.theclubwellness.com\/uk\/wp-json\/wp\/v2\/posts\/2772","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.theclubwellness.com\/uk\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.theclubwellness.com\/uk\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.theclubwellness.com\/uk\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.theclubwellness.com\/uk\/wp-json\/wp\/v2\/comments?post=2772"}],"version-history":[{"count":1,"href":"https:\/\/www.theclubwellness.com\/uk\/wp-json\/wp\/v2\/posts\/2772\/revisions"}],"predecessor-version":[{"id":2774,"href":"https:\/\/www.theclubwellness.com\/uk\/wp-json\/wp\/v2\/posts\/2772\/revisions\/2774"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.theclubwellness.com\/uk\/wp-json\/wp\/v2\/media\/2773"}],"wp:attachment":[{"href":"https:\/\/www.theclubwellness.com\/uk\/wp-json\/wp\/v2\/media?parent=2772"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.theclubwellness.com\/uk\/wp-json\/wp\/v2\/categories?post=2772"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.theclubwellness.com\/uk\/wp-json\/wp\/v2\/tags?post=2772"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}