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NUTRITION

Top 10 'Superfoods' According to Harvard Health and Why you Should Add them to your Diet

Let's start with the hard truth: 'superfoods' don't actually exist.

There isn't a set of standardized criteria for making one food 'super' and another not. The term is not scientific and was most likely coined by marketers hoping to sell more of their product.

Often, the term can mislead consumers and dieters by encouraging them to eat one' superfood' over other options.

However, what these superfoods do have in common is that they are nutrient-dense and packed with vitamins, making them an excellent addition to any healthy diet!

According to Harvard Health Publishing, the official media, and publishing division of the Harvard Medical School, you should think about adding these ten 'superfoods' to your diet if you're looking for a variety of healthy options that pack a nutrient-dense punch at every bite:

  • Berries
  • Fish
  • Leafy Greens
  • Nuts
  • Olive Oil
  • Whole Grains
  • Yogurt
  • Cruciferous Vegetables
  • Legumes
  • Tomatoes

Want to know why Harvard Health considers these ten foods to be 'super'?

Berries

Berries are low in calories and have high fiber content. Their colors mean that they are filled with high antioxidants and disease-fighting nutrients.1

Fish

Eating fish is a good source of protein and omega-3 fatty acids (which help prevent heart disease). Mackerel, Salmon, Herring, Oyster, and Sardines are some fish with the highest levels of omega-3 fatty acids that you could add to your diet.1

Leafy greens

Kale, spinach, lettuce- Leafy greens are good sources of vitamin A, vitamin C, calcium, and fiber.1

Nuts

Almonds, walnuts, hazelnuts, pecans, and nuts are good plant protein sources. They also contain monounsaturated fats, which may be a factor in reducing the risk of heart disease.1

Olive oil

With vitamin E, polyphenols, and monounsaturated fatty acids, Olive oil has been proven to help reduce the risk of heart disease.1

Whole grains

A good source of both soluble and insoluble fiber, whole grains also contain several B vitamins, minerals, and phytonutrients. They have been shown to lower cholesterol and protect against heart disease and diabetes.1

Yogurt

Yogurt is a good source of calcium and protein and contains live cultures called probiotics.1

Cruciferous vegetables

Broccoli, Brussels sprouts, cabbage, cauliflower, radishes... Cruciferous vegetables have fiber, vitamins, and phytochemicals, including indoles, thiocyanates, and nitriles, which may prevent some types of cancer.1

Legumes

Kidney, black, red, and garbanzo beans, and soybeans and peas- Legumes are a source of fiber, folate, and plant-based protein. Studies show they can help reduce the risk of heart disease.1

Tomatoes

Tomatoes are high in vitamin C and lycopene, which have been shown to reduce the risk of prostate cancer.1

When looking for the next best food to help supplement your diet, remember that no one food will change your life. That's why it's best to add a variety of different healthy options to your eating habits. If you're not sure which foods are the best for your particular lifestyle, try various 'superfoods' to see which ones you like best. Better yet, ask your family doctor or a nutritionist for expert advice!

Sources:

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