Meet the New Super Foods

Spinach, bok choy, broccoli rabe, and avocados seem to have had their day in the sun as superfoods. There’s a slew of fruits, vegetables, and grains that are becoming even more popular.

What are superfoods?

Superfoods usually have a high content of vitamins, nutrients, and antioxidants. Antioxidants are natural compounds found in foods

that protect against the damaging effects of oxidation and inflammation in our bodies.

Chia Seeds

Forget growing Chia seed animals in a decorative pot. These tiny seeds are edible and they originate from the plant called Salvia hispanica. Chia seeds, which have a nutty flavor are believed to have been eaten to give Aztecs and Mayans high energy. They are rich in omega-3 fatty acids and may help improve cholesterol and high blood pressure and reduce heart disease risk. Chia seeds also have 10 grams of fiber per ounce. You can add chia seeds to yogurt, or breakfast cereals, mix them into baked goods, breads, puddings, and smoothies, or sprinkle the seeds on vegetables and rice dishes.

Kimchi

Chances are that you will start seeing Kimchi on more restaurant menus. Kimchi is Korea’s national food. It is made mainly using fermented cabbage, but white radishes, mustard greens, scallions, or cucumbers are also used. Rich seasonings, such as chili peppers, onions, garlic, and ginger, give Kimchi its kick. Kimchi is high in dietary fiber and low in calories. It is packed with antioxidants, vitamin A, thiamine (B1), riboflavin (B2), calcium, and iron. Kimchi also contains probiotics, which are being touted for playing an important role in good digestive health.

Farro was a mainstay of ancient Roman’s daily diet in ancient Rome.

Farro is hearty and chewy grain that has  rich, nutty flavor. Farro can be used as an ingredient in stews, casseroles, salads and pilafs. Farro is high in fiber and it is also a good source of iron and protein. 

Amaranth is an ancient grain that was used by the Aztecs as food and in ceremonies. The protein in amaranth is of an unusually high quality, according to Educational Concerns For Hunger Organization (ECHO). Amaranth grain is high in lysine, an amino acid, and it is gluten free. Amaranth is also believed to have cholesterol-lowering benefits.

Cauliflower

Cauliflower, the vegetable that look like a great big bland bouquet of white and pale yellow flowers is having its moment and is also turning up on top tier restaurants’ menus. Cauliflower is a member of the brassica family, known as cruciferous vegetables. The vegetable is high in antioxidants and phytonutrients that are believed to protect against cancer. Cauliflower contains fiber, and that increases your feeling of fullness. It also helps with weight loss and keeps your digestive tract healthy. In addition, it contains choline that is important for learning and memory. Cauliflower is high in both fiber and water content, which helps to prevent constipation, keep your digestive tract healthy, and lower  colon cancer risk.

Oats

Oats are chock full of fiber. They also contain magnesium, potassium, and phytonutrients. Oats are recommended for their ability to lower cholesterol and prevent heart disease.

Blueberries

Blueberries are all the rage. These fruits contain phytonutrients that neutralize free radicals (agents that cause aging and cell damage). The antioxidants in these berries may also protect against cancer and reduce the effects of age-related conditions such as Alzheimer’s disease or dementia. 

Kale, a leafy green vegetable that has vitamin A. It is becoming popular not only as a stand alone vegetable, but it being used in smoothies. Kale contains a type of phytonutrient that  is being associated with reducing the occurrence of a wide variety of cancers, including breast and ovarian. Scientists believe the phytonutrients in kale trigger the liver to produce enzymes that neutralize potentially cancer-causing substances.

Coconut oil is not only filling the shelves in “health food” stores, but regular supermarkets are brimming with this hot superfood. Coconut oil is a heart-healthy antioxidant that can help boost your body against viruses and bacteria that can cause illness. It is also believed to o boost thyroid function, control blood-sugar, help with digestion, lower cholesterol, and help you maintain your weight. You can use coconut oil when you bake or cook vegetables.

Tumeric is believed to have anti-cancer and anti-inflammatory properties. It may not prevent you from getting cancer but it helps relieve your body of toxic cells.

Spirulina is a micro salt water plant that contains vegetable protein, multivitamins, iron, potassium, magnesium sodium, phosphorus, and calcium. Spirulina is sold in a powder that you can add to foods.

Mint is good for digestion, the common cold, and allergies. You can find mint in many cold pressed drinks that are sold today.

Seaweed, which has been a big part of Asian diets provides iodine, calcium, and iron.