What exactly is a super food? Any food that delivers a hefty source of nutrients and/or health benefits without excessive calories. Some ‘Superfoods Diet’ foods stay on the list for years, i.e. salmon and blueberries, while others might get shifted around as we discover new flavors and health benefits.
As a country we have a love/hate relationship with some super foods. Take kale for instance, we over-kaled ourselves so much with kale salads, kale chips, kale smoothies, that some of us are taking a long hiatus from this nutritious green, which is why its always good to revamp the super food list.
When additions are made, it helps increase our palate, the diversity of our food, and keeps us enticed to eat healthy year-round. Here are our top 13 superfoods to add to your already rich superfood list:
Bone broth: If you live in a major U.S. city, chances are you’ve seen the influx of bone broth. (Sorry vegetarians.) Bone broth is rich in calcium, potassium, magnesium, and phosphorus and helps heal your gut. In addition, its rich in collagen which helps your skin, hair and nails.
Matcha: From the Chinese “mo cha,” meaning to grind tea, matcha drinkers ingest the entire tea leaf, significantly increasing the amount of antioxidants absorbed. At HL&S, we really love matcha smoothies.
Maple water: New on the superfood scene, maple water is said to be the purest form of sap that runs through the maple tree. Proponents claim that because it is rich in minerals and antioxidants, it can help control sugar levels and may even help balance your metabolism.
Banana Flour: You’ve already made almond flour and coconut flour staples in your kitchen, but its time to make room for banana flour.Gluten-free and made from green bananas, banana flour helps protect against colon cancer, diabetes, and helps maintain balanced sugar levels.
Avocado oil: Not that we needed another reason to love avocado, but avocado oil deserves a place on your superstar plate. Rich in monounsaturated oleic acid, avocado oil helps protect your heart, strengthens the immune system, and may even offer beauty benefits for your skin.
Seaweed: Rich in vitamin C and calcium, this water vegetable is said to be both anti-inflammatory as well as anti-viral. Proponents also say that it helps with digestion. Enjoy seaweed dry as a snack, or in your favorite sushi recipes.
Maca: A favorite amongst the LA-crowd, maca is also known as Peruvian ginseng, and offers a natural energy boost as well as a host of powerful minerals and antioxidants including, calcium, magnesium, sulfur and iron and vitamins B, C and E. We enjoy maca powder in a smoothie. Moon Juice’s maca powder is a favorite. (And they claim that maca also may enhance your libido and your mood!)
Kohlrabi: This funny looking vegetable is making it into our daily repertoire. With a similar nutritional profile as other cabbages, kohlrabi is good for your gut, your immunity and your overall health. Plus, its rich in potassium which helps alleviate puffiness, making it also a beauty food.
Hemp milk: If you’re dairy-free and looking for a good alternative option, hemp milk is easy to digest and loaded with omega-3 fatty acids, supporting brain health. A recent study also showed that hemp milk may increase the ability for your body to burn fat as fuel, making it a good choice for losing weight.
Black rice: Also known as “forbidden rice”, black rice is rich in antioxidants, helping prevent oxidation and muscular damage. It contains nearly 6 times the amount of antioxidants found in other varieties, making it more similar to a blueberry than brown rice. Turning a beautiful purple-black when cooked, black rice retains its shape much better than other rice varieties.
Pickled vegetables: The fermentation process that occurs to pickle vegetables, creates an environment rich in both pre and pro-biotics. Rich in flavor, pickled vegetables enhance the taste of your food while helping your gut stay healthy.
Amaranth: Another ancient grain, amaranth is rich in minerals including potassium and magnesium—both of which help with stress levels and sleep.
Teff: Teff, an ancient grain from Ethiopia, is a tiny grain that packs a huge punch. Rich in fiber, calcium, magnesium, iron, zinc and B vitamins, this nutty grain can easily stand in for oats, quinoa and other hearty grains.
With her love of health and writing, Melissa has written for such publications as Shape, Natural Solutions, Yoga Journal, Self and Pilates Style, and has created recipes and food-oriented stories for such publications as Delicious Living and Cooking Light.
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