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Its not hard to get on board with adding more superfoods to your diet.
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Who doesnt want their food to be super?
But heres a followup question: Whataresuperfoods, really?
If youve been pondering these vexing questions lately, youre not alone.
The only issue: Theres actually no formal or universal agreement on what actually counts as a superfood.
More luxe and sexy?
Not so much, as well discuss.
So exactly what are we getting from these so-called superfoods?
Who the heck decides what foods qualify as superior?
How important of a role do these foods actually play in your diet?
And are they worth shelling out on?
We spoke to the experts to help sort this all out.
(Some of them might surprise you!)
What is considered a superfood?
Lets start with the literal dictionary definition of a superfood.
Basically, superfoods are good-for-you and whole or minimally processed foods that are juuust a little extra.
(you’re able to read more about the science ofhow antioxidants are thought to workhere.)
That can definitely lead to some confusion at the supermarket.
(Is this kale-infused cereal a superfood?)
(Theres no official superfoods list, people!)
How does a foodbecomea superfood, anyway?
Foods become superfoods essentially by popularity in the media, Jaramillo explains.
Which is great, because both of those foods are really nutritious and yummy!
Whats the #1 superfood?
Plants are rich in fiber, vitamins, and minerals, Quezada says.
Still, some animal foods may fit the bill.
Do I need to get more superfoods in my diet?
In other words, you dont need to eat quinoa and chia seeds every single day.
The key to a healthy diet is variety and moderation.
you oughta eat a variety of foods from all the food groups.
Also, dont eatsomuch of one superfood that it ends up crowding out other good-for-you options.
Diversifying the nutrients in your diet (not to mention, the tastes and textures!)
really is key to supporting your health and generally feeling your best.
Whats the new superfood?
Blueberries, green tea, seeds, avocado, spinach (mmm, try thesespinach recipes!
If you want to enjoy these superfoods du jour, go for it!
So here are 34 foods you could totally call super…if you wanted to.
Spinach
Popeye was onto something.
Chia seeds
These little seeds pack a major nutritional punch.
A tablespoon contains 4.5 grams of heart-healthy fats, plus 5.5 grams of fiber.
Its no surprisechia seedsmake a welcome addition to everything from smoothies to make-ahead puddings.
Try one of thesefour recipes, including chia-crusted chicken and avocado-chia pudding pops with goji berries.
Flax seeds
Like their chia-seed cousins, flax seeds are nutritionally diverse little kernels.
A 1-ounce serving has three grams of fiber and four grams of good-for-you fats.
Add them tosmoothies, sprinkle them atop your morning bowl of cereal, or incorporate them into yourbaking.
Watermelon
Hello,hydration.
Try it in a salad, a smoothie, a salsa, or one ofthese tasty recipes.
Like other fruits, apples are full of vitamins and naturally occurring sugars.
Plus, theres about 3,000 different varieties of them!
you might never go wrong pairing them with basil and fresh mozzarella.
Chickpeas
Whether youre a hummus lover or not, chickpeas are a nutritional win.
Try one ofthese recipes.
Bell peppers
Oh, bell peppers, how do we love thee?
Let us count the ways.
Try filling them with meat or aplant-basedprotein source and grains.
Dark chocolate
What are superfoods that it’s possible for you to eat for dessert?
Dark chocolate, for one.
Taste aside, the cocoa that chocolate is made from contains antioxidants known asflavonoids.
The higher the percentage of cocoa, the darker the chocolate and the more flavonoids youll get.
Sweet potato
Long live the sweet potato.
She recommends enjoyingfiber-richcomplex carbs, which raise your blood sugar more slowly.
One large baked sweet potato serves up 37 carbs and six grams of fiber.
Try thesesweet potato recipesto get your fix.
There are many varieties of lentils, including red, yellow, green, and black.
Add cooked lentils topastasauce for a heartier dish.
If youre bored with the same old bowl, whip upthese 13 creative oatmeal recipesinstead.
Seaweed is packed with micronutrients like iodine, iron, calcium, and magnesium.
Sinni recommends sprinkling dulse flakes onto baked potatoes or popcorn, or into warm grain and vegetable bowls.
Eggs
Dig into eggs, yolks and all; they wont harm your heart.
Dont stress about dietary cholesterol; focus on saturated and trans fats.
Kale
It seems like kales buzz will never die down, and for good reason.
The popular leafy green provides a hearty helping of iron and calcium.
Usually sold dried, theyre great in trail mix, yogurt parfaits, or even grain bowls.
Wild salmon
Salmon is full of those omega-3 fatty acids that are so good for our bodies.
Look for Japanesesoba noodles, which are often made with a mix of buckwheat and wheat flours.
Blueberries
Are blueberries good for you?
Oh yeah, these tasty little berries most definitely belong on your yummy and healthy food list.
They have a beautiful blue hue thanks to the antioxidantanthocyanin, and deliver four grams offiberper cup.
Enjoy them in smoothies, salads, yogurt, oatmeal, and fruit salads.
Pomegranates
Pomegranate seeds deserve some time in the spotlight.
In addition to being loaded with vitamins and health-promoting antioxidants, one cup provides six grams of fiber.
it’s possible for you to also use them insaladsinstead of nuts.
Instead of choosing the nonfat kind, go for 2% or one with whole milk.
A single cup ofFage Total 2 Percenthas 4.5 grams of fat and a whopping 23 grams of protein.
Try using Greek yogurt instead of mayonnaise inchicken or potato salad.
Quinoa
Quinoa is a pretty iconic superfood, and its as filling as it is versatile.
Use quinoa instead of rice in stir-fries, or try one ofthese inventive recipes.
Sardines
These tiny fish are the unsung stars of the sea.
They’re also low in mercury and high incalcium, making them a smart fish pick for pregnant women.
Use sardines in recipes you like that call for anchovies, includingsalads.
Its also rich in nutrients like iron and manganese.
A single ounce of Parmesan contains 10 grams of proteinhows that for a good fill-you-up option?
Grate away, or snack on a 1-ounce portion with an apple or a pear.
Try one ofthese inventive avocado recipes.
Extra-virgin olive oil
This kitchen staple is among the greatest multitaskers of all time.
Its rich with flavor, mouthfeel, andmonounsaturated fatty acids.
you’ve got the option to find them at grocery stories whole or shelled and plain or seasoned.
And thats great because, well, theyre great for you.
Each serving is packed with vitamin C and fiber.
Sorghum
This ancient grain is one of the few thats gluten-free, says Newgent.
Excellent grain bowl material.
And its easier to find and less expensive than many other types of fish.
