SUPERFOODS

Made by Mariia Khaleta

 When you hear the
word superfood, what
comes to mind?

A carrot in a cape? A nectarine with night vision?

So... What is it?

But...
Some foods are so nutritious it may seem like they have
superpowers, but outside the marketing world, there actually
is no such thing as a superfood — by scientific standards, at
least.

The term “superfood”

The term “superfood” is a fairly new term referring to foods
that offer maximum nutritional benefits for minimal calories.
They are packed with vitamins, minerals, and antioxidants.
BANANA BECAME THE FIRST FOOD LABELED
A SUPERFOOD
In the 1920s, the United Fruit Company ran a series of colorful ads on the health benefits of bananas,
research detailing the benefits of bananas was published.
SUPERFOODS ARE
NOT CURE-ALL
FOODS.
1. AVOCADOS OFFER
HEART-HEALTHY POLY-
AND MONOUNSATURATED
FAT

2.POMEGRANATE IS
A LESSER-KNOWN
HEART HELPER
3. BERRIES HELP KEEP THE BRAIN
HEALTHY AND MAY FEND OFF
ALZHEIMER’S DISEASE
Blueberries are at the top of almost every superfood list, but
just about any edible berry is worthy of superfood status.
While all differing in nutritional value, blackberries,
cranberries (the fresh, not dried, variety), strawberries, and
raspberries, to name a few, are low-calorie, high in fiber,
and packed full of antioxidants that help fight against
cancer-causing free radicals.
4. BROCCOLI MAY
CONTRIBUTE TO A LOWER
RISK OF CANCER AND
OTHER DISEASES

5. SEAFOOD PROVIDES
OMEGA-3 FATTY ACIDS
FOR A HEALTHY TICKER
6. GARLIC AND ONIONS
CONTRIBUTE TO HEALTHY
BLOOD PRESSURE LEVELS

7. MUSHROOMS MAY
COMPLEMENT BREAST CANCER
TREATMENT, THOUGH MORE
STUDIES ARE NEEDED
KOMBUCHA AND
KIMCHI PROVIDE GUT-
FRIENDLY PROBIOTICS
TO POTENTIALLY FEND
OFF INFLAMMATORY
CONDITIONS

If you have a jug of fizzy, slightly

alcoholic tea taking up prime real
estate in your refrigerator, you know
fermented foods are another trendy
group right now. Kimchi, kombucha,
kefir, miso, sauerkraut, and yogurt are all
fermented (or preserved) foods that
are rich in probiotics.
Probiotics are “healthy” bacteria, and
the body produces millions of them,
making up the larger community called
the microbiome.
TEA CONTAINS FEW CALORIES, HELPS
WITH HYDRATION, AND IS A GOOD
SOURCE OF ANTIOXIDANTS.

A study published in the Journal of Physiological Anthropology

examined the effects of green tea, white tea, and water consumption
on stress levels in 18 students.
The study suggested that both green and white tea had reduced
stress levels and that white tea had an even greater effect. Larger
studies are necessary to confirm this possible health benefit.
THESE TIPS CAN HELP YOU
GET MORE SUPERFOODS
INTO YOUR DIET:

Look at the colors on your plate. Is all of your food

brown or beige? Then it is likely that antioxidant levels
are low. Add in foods with rich color like kale, beets, and
berries.
Add shredded greens to soups.
Try replacing your beef or poultry with salmon or tofu.
Add berries to oatmeal, cereal, salads or baked goods.
Make sure you have a fruit or a vegetable every time
you eat, including meals and snacks.
Have a daily green or matcha tea.
Make turmeric, cumin, oregano, ginger, clove, and
cinnamon your go-to spices to amp up the antioxidant
content of your meals.
Snack on nuts, seeds (especially Brazil nuts and
sunflower seeds) and dried fruit (with no sugar or salt
added).