The Ultimate Superfood Guide and Their Benefits

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Superfoods are known for their high levels of vitamins, minerals, and antioxidants. Plantie’s superfood guide will help you identify and incorporate these super healthy and tasty foods into your diet.

Superfoods come in a wide variety of forms, from vegetables and fruits to nuts, spices, oils, grains, and teas. There is no exact definition of ‘superfood’, but they are nutritional powerhouses that provide loads of antioxidants, fiber, and minerals — and the vast majority of them are plants. 

This guide offers a list of superfood examples, including a Plantie favorite with its health benefits.   

Superfood Fruits and Berries:

Superfoods in the fruit and berry category include avocados, tomatoes, papayas, kiwis, apples, citrus, mangoes, guavas, berries of all kinds, and melons, like watermelons. All of these fruits provide a wide range of micronutrients and vitamins B and C, both immune boosters.

A Plantie fruit superfood favorite? Red raspberries – the name itself is sassy, and so is the taste. 

Photo by Glen Carrie

Raspberries, and their Rosacea sisters—strawberries and blackberries—provide loads of fiber. While they are all rich in natural sugars, Rosacea are low in calories. 

One cup of raw raspberries provides more than 50% of the daily recommended intake of manganese, which helps keep bones dense and insulin levels in check. More importantly, these plump little berries contain lots of phenolic compounds, antioxidants that help rid the body of free radicals and damaged tissues. Traditionally, raspberries have been used against colic, diarrhea, and renal diseases. Studies also show they may help manage the early stages of type 2 diabetes. 

Superfood Vegetables: 

Superfood vegetables include squashes, carrots, beets, sweet potatoes, and the Cruciferae family. This last group includes broccoli, cabbages, cauliflower, kales and other leafy, bitter greens like kohlrabi and mustard greens, as well as Brussel sprouts, radishes, and turnips. 

Phew! That is a big family, and a hard-working one, rich in fiber, vitamins, and phytochemicals that may prevent some types of cancer.

While Cruciferae gets lots of attention, Plantie is focusing on the beet — a health workhorse. 

Photo by FOODISM360

According to a study published by the National Institute of Health, eating beets quickly and significantly lowers blood pressure by up to 10 points on account of their high levels of nitrates. 

Another study found that drinking 16 ounces of beet juice improved the blood oxygen level of participants by up to 20%. Beets have also been found to reduce arthritis inflammation, and they definitely help speed up digestion. 

Related Article: Five Delicious Ways to Eat an Avocado

Superfood Nuts, Grains, and Oils:

This list is long and delicious. Super grains include bulgur, wheat berries, oats, rye, barley, brown rice, and sorghum, among others. Quinoa, chia and amaranth, technically seeds, are often treated as grains and rank high among superfoods. 

Superfood oils include flaxseed, hemp, olive, avocado, almond, walnut, safflower, sesame, and walnut. 

At Plantie, we are crazy about superfood nuts, which include walnuts, almonds, pistachios, pecans, cashews, macadamias, Brazil nuts, and hazelnuts. Our favorite? The walnut

Photo by Luca Volpe

Walnuts have wonderful curves, crunch, and a distinct bitter flavor. These nuts are proven to lower “bad” cholesterol levels and B proteins, which are linked to heart disease. It gets better. Walnuts might even be healthier than almonds because of their particular combination of fats and polyunsaturated fatty acids. The jury is still out, but what is known is that they are rich in antioxidants, may lower inflammation, and increase the good bacteria in your gut.  

Related Article: How To Cook Your Veggies Without Losing Nutrient

Superfood Legumes:

Veteran vegetarians and many societies worldwide have long relied on legumes as a rich source of dietary nutrition. The best superfood legumes are garbanzo, black, pinto, navy, soy, and kidney beans, and also lentils. All of these guys offer uploads of protein and fiber, as well as magnesium, copper, and vitamin B9.  

Plantie’s favorite? The humble black bean. One cup of cooked beans offers up 15 grams of protein and fiber and 65% of the day’s recommended intake of vitamin B9, which helps cells stay healthy and reproduce. They even provide 20% of the RDI of iron, essential to fight anemia. These beans also help lower the body’s insulin levels and are dense and filling, helping with weight loss.   

Photo by ivabalk 


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