Every year it seems like a radical “new” superfood becomes the hot new thing in nutrition. These fruits, vegetables, and fibers are rarely all that people claim them to be. That doesn’t mean, though, that there are nutritionally dense, highly advantageous foods out there.
While in many ways, the superfood hype is overblown, there are foods out there worth incorporating into your diet. These are just a few foods you should be eating – not because they’re a nutritional cure-all, but because they offer big bodily benefits.
7 Superfoods You Should Be Eating
#1 – Organ Meats
Depending on who you are, adding organ meats in as a regular part of your diet might be a tough sell. The tell-tale iron flavor is profoundly unpleasant to some, while others can’t get enough. The most common organ meat to consume is liver. These quality proteins are not only cheaper than more typical cuts of meat, but they’re rich in Vitamin A, folic acid, iron, and zinc, among others.
You still want to limit your intake to once a week or so but adding chicken or beef liver to your diet can give you a significant nutritional boost. While I naturally tend not to eat meat, I recognize the nutritional potential of meat in moderation.
#2 – Sesame Seeds
Chia seeds may be the superfood seed, but others shouldn’t be discounted. Sesame seeds are a versatile addition to salads, stir fries, or in oil form for cooking. You can expect to get antioxidants, omega-3s, manganese, copper, calcium, magnesium, iron, phosphorus, B vitamins, zinc, and fiber from these unassuming seeds.
#3 – Pu-erh Tea
Teas are generally considered a healthy source of caffeine, but pu-erh is a variety you may not have encountered. This is a fermented black tea from China, typically pressed into block and age like wine. This tea is rich in antioxidants and may help reduce cholesterol levels. Pu-erh is used as a traditional Chinese medicine, so some claims must be taken with a grain of salt – but incorporating more tea into your diet is never a bad thing.
#4 – Bell Peppers
Bell peppers aren’t just a colorful, flavorful addition to tacos, salads, and dips. They’re great low-calorie snacks (and vehicles for hummus), while also providing the benefit of solid nutritional content: vitamins A and C, potassium, folic acid, and fiber. They’re also sources of antioxidants called carotenoids, which can combat inflammation.
#5 – Seaweed
The average American typically encounters seaweed in one place: the sushi bar. Seaweed, also known as nori or wakame, is utilized in many Asian diets. There are different varieties of seaweed to consume, but they have this in common: a variety of antioxidants, vitamins, and iodine – a trace mineral that improves thyroid function.
Just watch out how you consume seaweed. Often paired with fish, rice, and soy sauce, you could wind up over-consuming sodium. Instead, hold back on the Kikkoman and make your own sushi rolls when possible. Dried seaweed is also sold as a snack, sometimes flavored with sesame and chilis.
#6 – Amaranth
Amaranth is quinoa’s versatile cousin. These ancient grains or seeds are cooked just like rice! It was a staple of the Incan diet, and understandably so – it makes a great bed for protein or grilled vegetables, mixed in with sweet or savory salads, and as a flavorful side. These seeds are high in fiber and protein (beating out the content in wheat or brown rice). Additionally, studies have shown that amaranth can help lower blood pressure and LDL (“bad”) cholesterol.
#7 – Cottage Cheese
Cheese is never on the list of health foods. Cottage cheese stands in contrast as a long-popular healthy alternative, lauded for being relatively low in fat and calories while being high-protein. It’s still dairy, so you’ll also benefit from a high level of calcium. It’s been known to help people lose weight and decrease the risk of both osteoporosis and prostate cancer.
Because of its sodium content, eat cottage cheese in moderation or as a substitute for other cheeses. For example, a macaroni and cheese the heavily features cottage cheese is a delicious comfort food and healthier alternative to its more traditional preparation.
Even though these are all good “superfoods” worth adding to your diet, there’s not a singular food that will salvage a poor diet. You’ve got to consume a well-rounded variety of food, focusing on whole, fresh varieties with a heavy emphasis on leafy greens.
Everything in moderation and, if you’re concerned about your nutritional intake, seek out the counsel of a dietitian or nutritionist who can help you design a custom food plan.
What superfood do you think makes a real difference in your diet? Share in the comments!