Superfoods List, Do They Live Up to the Hype?

With all the crazy cleanses and deprivation diets out there, it’s often hard to separate food fact from fad, especially when there’s a whole trend of calling the latest food to pop on the media radar a “superfood.”

In recent years, we’ve seen foods such as açai, goji berries, and matcha dubbed the latest and greatest things you can put in your mouth. No single food can be the ultimate cure-all, but some foods certainly have more nutrition and healing ability than others. And it’s a good idea to incorporate these foods into your diet. Scientists estimate that about 30 to 40% of all cancers, for example, could be avoided with proper diet, and we know that eating right can reduce your risk of heart disease, type 2 diabetes, and stroke. So, make the following miracle munchies—chosen for their nutrition content, ability to help prevent or treat major ailments, and ease of availability—a regular part of your diet:

FISH
Certain fish, such as salmon and mackerel are loaded with omega-3 fatty acids, which have been shown to lower your risk of heart disease, decrease inflammation in the body, and even improve brain function.

TOMATOES
These juicy red vegetables are packed with lycopene, a carotenoid known to lower your risk for developing heart disease and many kinds of cancer. Studies found that cooking tomatoes actually makes the lycopene much more potent.

BROCCOLI
Remember all those times your mother told you to eat your broccoli? Well, she might have been on to something. Cruciferous vegetables have been shown to protect against bladder cancer.

BLUEBERRIES
These natural sweet treats are loaded with antioxidants and vitamin C, which help fight disease, as well as anthocyanins, shown to boost brainpower.

GARLIC
This antioxidant-rich food is not only flavorful, but can reduce your risk of developing colon tumors.

DARK CHOCOLATE
Not like you need an excuse to indulge in chocolate, but a few ounces a day of the concentrated, 75% cocoa stuff, can actually lower your bad cholesterol, prevent your arteries from clogging, and reduce stress.

GREEN LEAFY VEGETABLES
Dark leafy greens like spinach, Swiss chard, and kale are like the ultimate superfoods. They are packed with iron, beta-carotene, vitamins C and E, folate, and calcium, all essential for a strong, healthy body. They also contain lutein, which can protect against macular degeneration and cataracts.

SOY
Tofu and other soy products aren’t just for vegetarians. Consuming soy can reduce your risk of developing colorectal cancer, lower cholesterol, and boost your bone strength. It can even help with hot flashes in menopausal women.

NUTS
Certain nuts like almonds and walnuts are like snacking powerhouses when it comes to your health. Almonds can keep your heart healthy, reduce stress, and rid your body of free radicals. Walnuts contain omega-3 fatty acids, making them a body-boosting alternative for those who can’t eat fish.

POMEGRANATE
Pomegranate juice can reduce cancer-causing inflammation in the body and stave off the progression of coronary heart disease.

FLAXSEEDS
These small brown seeds are packed with fiber and loaded with lignans, which have been shown to slow down tumor growth in women with breast cancer. They also contain magnesium to help control blood sugar and omega-3 fatty acids to lower triglycerides and reduce inflammation.

BEANS
Whether you’re meat free or not, beans are a healthy protein alternative, full of B vitamins to protect your heart and relieve stress; iron, calcium; and a hearty amount of fiber to help clean out your system.

THE BOTTOM LINE
• Lots of foods are touted as “superfoods,” but no one food is a magic solution to convey of the all of the nutrients your body needs.
• A “superfood” doesn’t do you much good if it’s hard to find. There are plenty of easy-to-find, amazingly nutritious foods available.