Everything You Need to Know About Superfoods

It might sound like a bit of a fad or even a gimmick, but believe it or not, superfoods are a great way to potentially bolster your health and well-being. But these aren't just expensive and rare products from niche stores; in fact, they're foods that can be sourced locally or even grown from home. So, if you think your diet could do with a bit of tweaking, you're in the right place. Below, we break down everything you need to know about superfoods and what they could mean for you.

What are superfoods?

What do we mean when we use the term “superfoods”? Superfoods are defined as a nutrient-rich food source that is beneficial for a person's overall health and well-being. From berries to eggs, salmon to legumes, there are plenty of superfoods available to try. Of course, their preparation and application play a massive role, as slathering them with sugary sauces or pairing them with a mountain of fries or other ultra-processed foods might just have the opposite effect you're looking for.

What makes something a superfood?

As mentioned, superfoods are rich in nutrients and have links to possible well-being benefits. Now, you may be thinking that every healthy food is a superfood, but that's not necessarily the case. You can eat foods that are low in calories and saturated fats and think they are a superfood. But superfoods are typically teeming with vitamins, minerals, antioxidants, and other nutrients. While each superfood offers its own benefits, in combination, these food sources could sustain a positive, comprehensive influence on an individual’s diet and lifestyle.

Why are superfoods important?

It's no secret that a balanced diet plays a massive role in good health. While a good percentage of people would love to gorge on fast food and easy snacks, it's just not the most viable option for living a healthy life. Sure, you can still have those days where you treat yourself, but it's massively important to get your fill of nutrient-rich foods too. By swapping out certain foods for superfoods, you have the potential to provide your body with a much-needed boost in a variety of areas.

What are the benefits of superfoods?

With plenty of nutrients, antioxidants, and vitamins on offer, here are some potential benefits that users open themselves up to when consuming superfoods.

1. May boost immune system

The immune system works to defend the body from all kinds of germs, infections, and bacteria, so keeping it in the best possible condition is paramount to a healthy life. Fortunately, superfoods can aid with this task. Plenty of superfoods are packed full of vitamins A, C, and E, which are essential to proper immune system function. Some potential immune system-boosting superfoods include:

• Ginger
• Sweet potatoes
• Citrus fruits (such as oranges, lemons, and limes)
• Nuts
• Green and black tea

2. May help with weight management

Those looking to shift a little weight or put on a little muscle might consider superfoods as part of their regime. Many superfoods are rich in nutrients such as protein, potassium, and omega-3—nutrients that play a role in reducing hunger and even building muscle mass. Superfoods that can play a role in this include:

• Tomatoes
• Spinach
• Apples
• Dark chocolate
• Oats
• Quinoa

3. May promote healthy blood pressure

Alongside weight management and boosting the immune system, superfoods can potentially lower blood pressure. With around 1.13 billion people worldwide suffering from hypertension, a balanced diet is massively important, and superfoods can be helpful in this regard. However, this isn't just down to luck; many superfoods contain high levels of potassium, fibre, and magnesium, all of which can possibly help to lower blood pressure. Some superfoods of note in this area are:

• Bananas
• Garlic
• Berries
• Watermelon
• Beets

4. May help to maintain blood sugar level

With the risk of type 2 diabetes being a very real cause for concern for many people, keeping your blood sugar levels in check is paramount for better well-being. Picking foods with a lower glycaemic index can play a role in maintaining stable blood sugar levels. Of course, many superfoods can help in this area, too. Switching out some sugar-laden foods with any of the following could help:

• Mixed nuts
• Seeds
• Guava
• Greek yoghurt
• Whole grains

5. May help to lower cholesterol

Last on our list of possible superfood benefits is the potential to lower cholesterol. Eating foods such as butter, cream, and red meat can result in an increase in cholesterol in the body. Too much cholesterol in your diet can lead to more severe issues, such as heart disease and even stroke, so managing cholesterol levels is hugely important. Fortunately, there are some superfoods that can help with this issue:

• Apples
• Cashews
• Goji berries
• Fish
• Avocados

Risks

In terms of risks, superfoods aren't likely to pose any serious harm to a user. Of course, allergies still apply to superfoods, so if you have a severe reaction to nuts, for example, that won't change just because you're eating a superfood. After all, these are superfoods, not “miracle foods”.

Otherwise, some superfoods come with moderate side effects when eaten in excess, such as bloating, stomach pains, nausea, and even diarrhoea in some cases. So just be sure that you’re eating a healthy balance of different varieties to avoid any unpleasant outcomes. If in any doubt, consult a medical professional before making any significant changes to your diet.

How to take superfoods

Slotting superfoods into your daily life really is an effortless endeavour. Many of the foods we've mentioned can replace a portion of otherwise “unhealthy” food on your plate. However, you can always combine many different varieties and create superfood salads, smoothies, and juices. You can even purchase supplements, capsules, and powdered versions of many of the foods mentioned above, allowing you to enjoy all of the possible benefits of superfoods without changing too much on your plate. It really is a case of seeing what works for you and your palate.

Time to seek out superfoods?

With just a few changes to your diet, you can enjoy all of the potential positive benefits superfoods bring. Regardless of your preference in terms of consumption method or flavour, the real beauty of superfoods is that there's a suitable (and tasty) food for all. What could be better than that? Well, growing your very own superfoods from home! Head over to the Zamnesia store, where you'll not only get your hands on some great superfood supplements, but also vegetable and fruit seeds that will help to give your well-being a tune-up.

Adam Parsons

Professional cannabis journalist, copywriter, and author Adam Parsons is a long-time staff member of Zamnesia. Tasked with covering a wide range of topics from CBD to psychedelics and everything in between, Adam creates blog posts, guides, and explores an ever-growing range of products.

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