By Melanie Avalon:
Health Influencer, Podcaster,
And Entrepreneur.
The term “superfoods” tends to conjure images of magical ingredients promising to unlock the secrets of longevity. In reality, no single food paves the way to the fountain of youth, and vitality more likely resides in
a whole-foods-based diet, abundant in protein and essential nutrients to support overall health and well-being. Avoiding processed foods and their slew of refined sugar and oxidized seed oils provides a solid step to health that far surpasses the benefits of any single “superfood” That said, incorporating a variety of foods with unique and potent health benefits into one’s regimen can significantly enhance the diet’s health-promoting potential. Consider these ten such “superfoods,” that may nourish one’s health in remarkable ways.
Salmon:
Salmon provides an excellent source of high-quality protein essential for muscle growth and repair, with a potentially more digestible and anti-inflammatory amino acid profile than land animals. Salmon is also notably an excellent source of omega-3 fatty acids, in particular EPA and DHA, which support heart health, reduce inflammation, and are critical for brain function. Salmon is notably low in mercury, making it a safer choice for regular consumption. It is important to note that, while wild-caught salmon is leaner and features a more favorable omega-3 ratio, responsibly farmed, sustainable salmon may be slightly lower in mercury. Salmon also contains vitamin D, which supports bone health and immune function.
Bison:
Bison meat offers the rich nutrition of red meat, with a notably leaner profile, less cholesterol, and fewer calories. It is high in protein, iron, zinc, and vitamin B12, all of which are crucial for energy production and immune function. Studies have even found that bison may support more favorable blood lipid panels and inflammatory status in comparison to other red meat, resulting in a reduced atherogenic risk.
Scallops:
Scallops provide an excellent source of lean protein, particularly the amino acids taurine and glycine, which boast anti-inflammatory potential and were even found in a rodent trial to support weight loss, in comparison to all other amino acids. Scallops also feature an array of nutrients, including selenium, which helps protect cells from oxidative damage and supports thyroid function, as well as zinc, which supports the immune system. Like salmon, scallops tend to be lower in mercury and were even the lowest species measured in the 1990 – 2012 FDA report.
Spirulina:
For the ultimate powerhouse of nutrition, look no further than Spirulina: a blue-green algae renowned for its dense nutrient profile. Spirulina provides a high-quality plant-based protein featuring all nine essential amino acids, making it a vegan source of complete protein. Perfect for boosting daily nutrition and potential akin to a multivitamin in whole-foods form, spirulina is loaded with vitamins (such as B vitamins including B12), minerals (such as iron and copper), and powerful antioxidants like phycocyanin and GLA, which boast anti-inflammatory properties. Spirulina notably has been shown to increase compounds in the body that combat oxidative stress, including glutathione and superoxide dismutase. Because spirulina lacks a cell wall, it is easily digested by the body.
Turmeric and Ginger:
For anti-inflammatory, immune-boosting spices, look no further than turmeric and ginger. Turmeric contains the active compound curcumin, which has powerful anti-inflammatory and antioxidant effects and may help manage oxidative and inflammatory conditions, metabolic syndrome, arthritis, anxiety, and hyperlipidemia. It also supports brain function by increasing levels of brain-derived neurotrophic factor(BDNF). Ginger is also a potent anti-inflammatory and antioxidant spice, known for its ability to alleviate nausea, reduce muscle pain, and improve digestion. Its bioactive compound gingerol provides many of its medicinal properties, including fighting infections and supporting cardiovascular health.
Blueberries:
Blueberries are packed with antioxidants, particularly anthocyanins, which protect against oxidative stress and inflammation. They are also rich in vitamins C and K, fiber, and manganese. Regular consumption of blueberries has been linked to improved cognitive function, heart health, and reduced risk of chronic diseases.
Pineapple:
The tropical fruit Pineapple is rich in vitamin C, vitamin B6, and manganese. Notably, it contains the proteolytic enzyme bromelain, an enzyme with anti-inflammatory and digestive benefits. Bromelain helps digest protein and reduce inflammation, making it a powerful immune booster and benefit for conditions like arthritis, joint pain, and surgery or wound recovery.
Sauerkraut:
A fermented cabbage, Sauerkraut is rich in beneficial microbes which support a healthy gut microbiome. Notably, the benefits of the gut microbiome extend to the rest of the body, as gut bacteria create signaling molecules known as “postbiotics” (such as short-chain fatty acids), which support metabolic health, mitochondria, and energy production. Thanks to the gut-brain axis, a healthy microbiome also supports mood and cognition. Sauerkraut is also high in fiber, vitamins C and K, and beneficial enzymes. The fermentation process can increase the bioavailability of nutrients while reducing anti-nutrients, rendering sauerkraut a digestive aid and immune booster.
Pumpkin Seeds:
Pumpkin seeds, or “pepitas,” are nutrient-dense powerhouses packed with magnesium, iron, zinc, and copper, essential for energy production, immune support, and maintaining healthy bones and skin. They feature healthy fats, including omega-3 and omega-6 fatty acids, to support heart health. Rich in antioxidants like carotenoids and vitamin E, they combat oxidative stress and inflammation, reducing the risk of chronic diseases. Pumpkin seeds are notably high in zinc, and bolster the immune system, while their tryptophan content may promote restful sleep and a positive mood. (32) Due to their nutritional profile, pumpkin seeds may also benefit men’s prostate health and women’s hormonal balance. They also contain anthelmintic compounds, which can help remove parasites from the body.
Egg Yolks:
Egg yolks are nutritional powerhouses, offering a rich array of essential vitamins and minerals in a compact package. They are an excellent source of high-quality protein, healthy fats, vital nutrients such as vitamins A, D, E, and K, and choline, which is crucial for brain health and cognitive function. The lutein and zeaxanthin in egg yolks promote eye health by protecting against macular degeneration and cataracts. Despite past concerns about cholesterol, recent studies show that the dietary cholesterol in egg yolks does not significantly impact blood cholesterol levels for most people, making them a heart-healthy choice when consumed in moderation. Additionally, the vitamin D in egg yolks supports bone health and immune function.