What Are Superfoods? Dr Nandi’s Top 15 Superfoods

Keeping a healthy diet is probably the #1 difficulty for the majority of my patients, and the popular American diet doesn’t make it any easier! The good news is that with superfoods, you can’t go wrong.

You’ve probably heard the term “superfood” used quite a bit in the health food world, but what does it actually mean?

What Are Superfoods?

A “superfood” refers to a food that is rich in nutrients and extremely beneficial to your well being. In most cases “superfoods” include organic, plant-based, whole foods.

In today’s processed and fast-foods diet, superfoods can at times be few and far between. But when it comes right down to it, these superfoods are exactly what your body truly needs and craves.

Are Superfoods Good For You?

Of course! Not only do these foods provide you with the vitamins and minerals that your body needs to function properly, or help you maintain a healthy weight, they have countless other benefits as well! These foods can help prevent diseases, improve your mood and energy, and ultimately take you on the road to better health.

Dr. Nandi’s Favorite Superfoods

1. Broccoli

My kids absolutely love broccoli so we eat it every day. I have to buy four or five bunches at a time just to keep up with the demand! Broccoli has more than the recommended daily value of vitamin C and vitamin K, and is also packed with calcium, magnesium, and potassium. Broccoli has also shown powerful antioxidant and anticancer abilities. (1, 2)

2. Eggs

This common breakfast food has more than meets the eye! Eggs contain vitamins A, B, D, E, and K, as well as zinc and calcium. Studies also show that eggs are helpful in preventing chronic and infectious diseases. (3)

3. Ginger

Ginger is more than just a spice found in Christmas cookies. It’s a superfood! Although it will probably do you more good if you eat it in something that hasn’t been frosted and candied. Ginger has certain enzymes that help reduce inflammation, and has also shown to be helpful in relieving nausea, and easing digestive issues. This spice is also an extremely powerful antioxidant. (4, 5, 6)

4. Celery

Celery is a great superfood because it’s an antibacterial, anti-inflammatory, and it can help lower blood glucose. (7)

5. Organic Greek Yogurt

I eat one of these every day because they are a delicious superfood! Greek yogurt is a wonderful source of protein, vitamin D, and probiotics. It can help you feel fuller for longer, and aid in digestive health. (8)

6. Organic Greens

Here is another superfood I keep on the daily menu. My favorite way to eat organic, leafy greens is in a salad. Greens are packed with chlorophyll, vitamins A, C, and K, magnesium, fiber, and iron. Studies also show that organic greens help lower the risk of cardiovascular disease. (9)

7. Apples

There’s some truth to the old saying “An apple a day keeps the doctor away” because this superfood can actually help prevent chronic disease. As an extra bonus they provide loads of vitamin C and potassium. (10, 11)

8. Oranges

Another food often found in the kitchen that you may not have known was a superfood! Oranges are high in vitamin C, and a strong antioxidant. (12)

9. Avocados

Lots of people have become recently obsessed with avocados, and with good reason. Avocados have tons of dietary fiber, potassium, magnesium, vitamin A, and vitamin C. They are also great for cardiovascular health, weight management, and healthy aging. (13)

10. Onions

It may sound like a strange superfood, but this is actually one of my favorites! Onions are the base of most Indian curries, so we will chop up three large ones for the sauce, and I’ll even add some raw on top of my chicken curry. They are an amazing probiotic, which works miracles for the immune and digestive systems. (14)

11. Sweet Potatoes

Just one sweet potato can give you over 700% of the daily value of vitamin A, as well as vitamin C and B6, calcium, magnesium, and iron. And on top of that they are delicious! (15)

12. Berries

Berries are also an incredible antioxidant and a great benefit to cardiovascular health. The best part is that these guys go great in salads, smoothies, juice, and tons of other delicious recipes for any occasion. (16)

13. Bananas

I don’t let a day go by without this tasty superfood! This popular fruit can give you much needed vitamin C, potassium, dietary fiber, and vitamin B6. (17)

14. Wild Caught Fish

Salmon is the most common superfood in this category, and our oldest son absolutely loves it! Other superfood fish are freshwater coho salmon, sardines, trout, tuna, and Atlantic mackerel. Fish is an amazing source of omega 3 fatty acids, and lots of other nutrients. (18)

15. Nuts

Any and all kinds of nuts are extremely beneficial. Almonds, walnuts, hazelnuts, pistachios, cashews, macadamias, you name it! Nuts are a high quality protein. They also contain fiber, minerals, and other nutrients. Nuts are also beneficial in preventing heart disease, inflammation, and lowering cholesterol. (19)

Conclusion

The best part about these superfoods is that they are all incredibly affordable, and most of them are probably sitting in your fridge this very moment. So you have no excuses! Commit to eating some of these superfoods daily, and watch for the benefits to start showing up!

Resources:

  1. http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2356/2
  2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4391535/
  3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4303863/
  4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3665023/
  5. https://www.ncbi.nlm.nih.gov/pubmed/17957907
  6. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3665023/
  7. https://www.ncbi.nlm.nih.gov/pubmed/28423952
  8. http://nutritiondata.self.com/facts/custom/2427666/1
  9. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4228256/
  10. http://nutritiondata.self.com/facts/fruits-and-fruit-juices/1809/2
  11. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC442131/
  12. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2533031/
  13. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3664913/
  14. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5470704/
  15. http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2667/2
  16. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3068482/
  17. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3068482/
  18. https://nccih.nih.gov/health/tips/omega
  19. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3257681/
What Are Superfoods? Dr Nandi’s Top 15 Superfoods
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