You’ve probably heard this word more than once, but have you ever wondered what it means or exactly what it refers to? A quick search on google says it’s “a nutrient-rich food considered to be especially beneficial for health and well-being.” Ok then… but what does that really mean?

Superfoods are foods that have a very high nutritional density. This means that they provide a high amount of nutrients. They contain a high volume of minerals, vitamins, antioxidants, enzymes and health fats. All of these nutrients are essential to your body so you can thrive, keep healthy and feel great. Studies have also shown that superfoods high in antioxidants and flavonoids help prevent coronary heart disease and cancer, as well as improving immunity and decreasing inflammation.

So what are some examples of superfoods?

Examples of superfoods

While no single food is a magical do all, many studies have shown that certain foods provide greater health benefits than others. Here are 10 examples of some powerful superfoods you can incorporate into your daily nutrition.

Açaí

Açaí (berries are native to Central and South America, especially Brazil. Also known as the Brazilian beauty berry, their high antioxidant content (more so than blueberries or cranberries) can help prevent signs of anti-aging and keep your skin looking youthful and healthy.

Banana

Bananas are a great source of potassium, which is beneficial for heart health. A banana’s fiber content also aids in digestion and keeps blood sugar levels from spiking.

Kale

Kale is rich in vitamins A, C, E, and K, and many B vitamins. Leafy greens also contain an abundance of carotenoids, iron, magnesium, potassium, and calcium.

One cup of kale provides 550 micrograms (mcg) of vitamin K, equivalent to over 680 percent of a person’s daily needs. Kale and other leafy greens are high in fiber and water content, both promote regularity and a healthy digestive tract.

Mushrooms

Mushrooms contain vitamin A, potassium, fiber, and several antioxidants not present in most other foods (although the nutrient content varies depending on the type). Studies suggest their unique antioxidant content may also play a role in reducing inflammation and preventing certain types of cancers.

Avocado

Avocado is high in many nutrients, including fiber, vitamins, minerals and healthy fats. Similar to olive oil, avocado is high in monounsaturated fats (MUFAs). Oleic acid is the most predominant MUFA in avocado, which is linked to reduced inflammation in the body. Eating avocado may reduce your risk of heart disease, metabolic syndrome and certain types of cancer.

Nuts and Seeds 

Nuts and seeds are high in fiber, vegetarian protein and heart-healthy fats. Research indicates that eating nuts and seeds can have a protective effect against heart disease. Common nuts and seeds include:

• Almonds, pecans, pistachios, walnuts, cashews, Brazil nuts, macadamia nuts.
• Peanuts — technically a legume, but often considered a nut.
• Sunflower seeds, pumpkin seeds, chia seeds, flaxseeds, hemp seeds.

Here’s a nice fact, even though nuts and seeds are calorically dense, some types of nuts are linked to weight loss when included in a balanced diet.

Ginger

Ginger root contains antioxidants, such as gingerol, that may be responsible for many of the reported health benefits associated with this food. Several studies suggest it may also reduce your risk of chronic illnesses such as heart disease, dementia and certain cancers.

Salmon

The high omega-3 fatty acid content in salmon and other fatty fish, such as trout and herring, can decrease the risk of abnormal heartbeats, reduce cholesterol and slow the growth of arterial plaque.

Blueberries

Tiny but mighty, blueberries are packed with nutrients and are full disease-fighting antioxidants and phytochemicals. They also have plenty of vitamin C, vitamin K and manganese.

Cacao

Cacao is cocoa’s healthier cousin. Raw cacao contains 300 different chemical compounds, and in addition the antioxidant content is 4 times the amount of regular processed dark chocolate and 20 times more than blueberries.

As you can see, the foods we eat can play a significant role in overall health and how we feel each day. Including superfoods in your daily diet is a quick and easy way to nourish your body with natural vitamins and minerals by incorporating them into snacks, soups, smoothies, oatmeal, water, yogurt, dressings, the possibilities are endless!

There is no doubt that the pandemic has taken a toll over our lives, but that does not mean that we stop living our lives to the fullest.  Let’s not constrain ourselves to the downfalls of 2020, let’s think big, open our mind to hope & stand stronger for 2021. Now is the perfect time to make a commitment to getting healthy, physically and mentally. Even small changes can lead to a refreshing change over time. You don’t have to overhaul your entire life to start living healthier, you can begin with small steps, here are 10 tips to help you feel your best and healthiest this year!

1. Focus on self-care
Motivating yourself to be productive every day requires you to care for yourself first. It’s not limited to just how you look but also how you feel. Focus on your mental well-being as much as your physical well-being.

2. Drink at least three litres of water every day
Hydration is extremely important at all times! Make it a point to drink at least eight to 10 glasses of water daily—your body will thank you! And remember Your body is composed of about 60% water. The functions of these bodily fluids include digestion, absorption, circulation, creation of saliva, transportation of nutrients, and maintenance of body temperature.

3. Make time for exercise
Invest in yourself and make time for exercise, we all know how important regular exercise is for our physical, mental health and well-being. But if you struggle to make exercise a part of your life, it’s okay, don’t be too hard on yourself! Building new healthy habits can take time, but the benefits are definitely worth it. Remember why you started, and use that as your motivation to keep on going, even when you feel like giving up.

4. Sleep for at least eight hours
Regardless of how busy your schedule is, make sure you catch good sleep at night. Sleep is a vital, often neglected, component of every person’s overall health and well-being. Sleep is important because it enables the body to repair and be fit and ready for another day.Getting adequate rest may also help prevent excess weight gain, heart disease, and increased illness duration.

5. Respect the environment
We owe a lot to our environment for everything it has given us and still does. Let’s do our share of conserving it by saying no to single-use plastic, planting more trees, and every little thing we can.

6. Do things you enjoy
This often gets overlooked as an essential element of healthy living—doing things each day that you enjoy! Whether that’s exercise, baking, crafting, reading a book or watching TV, or catching up with family, reserve time each day to spend doing activities you personally enjoy.

7. Eat more colour
Junk food once in a while is okay, after all it’s all about balance. But, don’t forget to add colour to your plate, the best way get all of the vitamins, minerals and nutrients you need is to eat a variety of colourful fruits and veggies. This will boost not just your heart health but also improve other organ functions.

8. Learn something new
Explore things you never knew about!  How about learning a new language, exploring pottery, freestyle dance, gardening, reading your favourite authors again, time for video games, painting or sketching. Try to learn more and grow as an individual. Don’t stop yourself from what you know already, but put yourself in challenging situations.

9. Cultivate a positive mindset
“The only difference between a good day and a bad day is your attitude.” It’s true—mindset is everything! Cultivate a positive mindset by recognizing negative thought patterns and countering them with positive thoughts or affirmations.

10. Practise mindfulness
Mindfulness is the ability to be fully present at the moment and is seeing positive results in their daily lifestyles, like reduced stress, anxiety and depressive symptoms. Try incorporating this technique into your lifestyle.

Remember you’re more likely to do things you actually enjoy. So take note of which of these healthy living tips sound most enjoyable to you and start from there!