Superfoods are the superheroes in the food world. While we have some foods that can be potentially harmful to the body, considering the number of calories and unhealthy substances used in their preparation, we also have some that can be just what the body needs to grow healthier and stronger. These superfoods contain more vitamins, minerals, and general nutrients in amounts that you would not find in regular food items.
Some foods have been categorized as superfoods as they are nutrient-dense, have high antioxidant properties, or are richer in certain nutrients. However, some can still outperform others, even in this category. We have compiled a list of the top superfoods of 2023. They are:
1. Ginger And Tumeric
We already know that roots and spices are very healthy. However, ginger and turmeric remain a favorite as they have massive anti-inflammatory powers and are versatile. This explains why many people use them as spices, for herbal drinks and even take them in the form of supplements. Both herbs are grown from a rhizome, an underground stem that sends out edible roots. They are also potent in battling many illnesses, including nausea and inflammation. In the turmeric, you can also find curcumin which is very helpful in treating pain and aches in the body.
If this is not already in your diet, then you should consider adding it as you can use it in a number of ways, either as tea, as spices for your meals, in smoothies, and many other fun ways. A wide variety of products with these components is available on iHerb, and with an iHerb first order discount from yoursherbs.com you may get quality spices at no extra shipping cost.
2. Fermented Foods
Stefani Sassos, a nutrition expert, said, “Fermented foods have been around for thousands of years. Some foods can be fermented naturally where microorganisms are already naturally present in the food or environment. Other foods can be fermented by adding starter cultures to initiate the fermentation process. Fermenting foods can improve the taste and texture as well as the digestibility, and it can increase concentrations of certain vitamins and compounds in the foods.” Fermented foods are great sources of nutrients, and the best part is that one can get them anywhere and easily as they are all around us. Pickles are common among Americans, and fermented foods like kimchi are also popular among Asians.
3. Cruciferous Vegetables
Cruciferous vegetables are very common vegetables, popularly known for their anti-inflammatory powers. However, these vegetables are also very nutritious as they are great sources of Vitamins A, C, K, and folate. They are also very rich in phytonutrients. They include broccoli and broccoli sprouts which are mostly associated with phytonutrients, cauliflower, mustard seeds, brussels sprouts, and arugula.
Nutrition experts have noted that the best way to retain the nutrients in cruciferous vegetables is to steam, saute, grill, or stir fry them, as boiling or deep frying tends to cut the nutritional contents significantly.
4. Berries
Berries can be said to be the superfruits as they contain the most amount of nutrients you can find in fruits. They are rich in antioxidants and fungal and antimicrobial properties as they are loaded with polyphenols. All sorts of berries are very nutritious, from blackberries to blueberries and even strawberries. However, raspberries remain top tier on this list as experts have noted that they have higher fiber content. They are also very delicious, despite having low sugar. Furthermore, raspberries are rich in ellagic acid and polyphenols.
5. Legumes
Finally, on this list are legumes. They are high-fiber diets; hence, they have a lot of benefits, including improved gut bacteria and better metabolic health. Though beans are very healthy, many people do not have enough in their diet because they feel it is boring. However, if you are determined to do so, there are many ways to incorporate this healthy superfood into your diet.
About the Author/s
The New Jersey Digest is a new jersey magazine that has chronicled daily life in the Garden State for over 10 years.
