I’ve always been mindful of the foods I eat. However, as I’ve become more invested in my wellness journey, I’ve also been more intentional about incorporating nutritionally dense foods that will benefit my body, both inside and out, into my diet.
So, what are superfoods?
While there is no official “superfood” definition (or designation criteria), most agree that they’re foods that are rich in nutrients like vitamins, minerals, and antioxidants. Not only do they make you feel good, but consistent consumption can afford you plenty health benefits, including clearer skin, improved digestion, and protection against certain chronic health conditions.
Here are some of the powerhouses that I incorporate into my diet regularly.
1. Chia Seeds
Chia seeds are by far one of my favorite ways to sneak a healthy kick into my foods. And by foods, I mean pretty much… everything. They are so versatile, y’all. I mix them into my oatmeal, add them in my smoothies, whip them into chia pudding, sprinkle them over cereal, salads, and yogurt. Imagine me in the kitchen, scattering chia seeds over everything I make like I’m #saltbae… call me #chiabae.
The health benefits of chia seeds seem endless. They’re packed with minerals such phosphorus, manganese, and magnesium, as well as more calcium per serving than most dairy products. They’re also high in fiber (9 to 11 grams per serving?!) and protein, which can help you feel fuller for longer. In addition to this, they’re a great source of omega-3 fatty acids (there aren’t many sources of omega-3 in food; fish is one of the most popular. That’s why many people take supplements!)
It doesn’t end there. Chia seeds are also a rich source of antioxidants, which help combat the free radicals that damage cells and speed the aging process. And, they can absorb up to 12 times their weight in water — hello, hydration. If you were to stumble upon a fountain of youth, I’d be willing to bet it’s filled with chia pudding… don’t @ me.
2. Flaxseeds
You see fine ass Chia Seed and ask him if he has a brother… he says yes, and turns out, the brother fine af too. The brother is Flaxseed.
Like chia, flaxseeds are abundant in fiber, protein, and omega-3 fatty acids. They’re also high in polyphenols, an antioxidant said to protect against cancer and heart disease. Flaxseeds are a rich source of minerals like phosphorus, manganese, magnesium, thiamin, and copper.
When I first got a hold of some flaxseeds, I didn’t know that in order to reap their benefits, you had to eat them ground, because when eaten whole, it’ll just pass through your system undigested. I currently have a jug of whole flaxseeds in my pantry, which is fine because they can easily be ground before consumption or tossed in a blender to be ground with a smoothie (which is how I usually have them). However, if you’d prefer to skip the legwork, you can just buy ground flaxseed.
3. Blueberries
I won’t lie — I just recently started eating blueberries! I don’t know what kept me from them so long, given how much I love pretty much anything blueberry flavored.
In general, berries tend to be extremely nutritious, but blueberries are among the most nutrient-dense of them. By now, you may have noticed that I love antioxidant-rich foods… and in that arena, blueberries are king. They have one of the highest antioxidant levels of the fruits and veggies we usually eat.
While their antioxidant content is what drew me to blueberries, they also offer other health benefits such as high vitamin C levels, as well as other vitamins and minerals. In addition, they’ve been linked to lower blood pressure, decreased risk for heart disease, and improved memory and brain function.
4. Turmeric, Ginger, and Cinnamon
Ahhh, if chia and flaxseeds are fine brothers, turmeric, ginger, and cinnamon are their jaw-dropping besties. Completely unrelated, but gorgeous nonetheless.
These are my other “sprinkle it on everything” superfoods. When I cook, I almost always add turmeric and sometimes ginger (fun fact: ginger and turmeric are related!) as I season. I drink tea nearly every day, and — you guessed it — often add ginger and a dash of turmeric. Mostly, I mix cinnamon into my oatmeal and smoothies. I also add it to my daily detox drink — either a homemade turmeric tonic or a mix with my favorite detox supplement powder — to make the flavor more agreeable.
Let’s do a super quick rundown on why each of these spices is so great.
Turmeric
Turmeric, originating in India, has been used for thousands of years in Ayurvedic medicine. You may know it as the spice that gives curry its distinct color and flavor.
Curcumin is the main ingredient in turmeric, and the one that gives it most of its health benefits. I love turmeric for its antioxidant and anti-inflammatory properties, which, of course, translate into tons of healthy perks. Some of these include improved skin health, reduced chronic inflammation and joint pain, regulated blood pressure, stabilized metabolism, and better gut health… to name a few.
Ginger
If you’re Black, you probably don’t need much convincing that ginger is a superfood — our grandparents made it clear that ginger ale was a cure-all years ago lmao.
But in all seriousness, they may have been on to something. Ginger, like turmeric, is a potent antioxidant and anti-inflammatory. It’s also very effective against nausea, which explains why we drink ginger ale to calm an upset stomach.
In addition, ginger has been shown to have anti-cancer properties, and help with chronic indigestion and pain related to menstrual periods.
Cinnamon
If cinnamon was a fruit, it’d be a blueberry. Of the superfood spices, cinnamon reigns supreme in terms of antioxidant content.
Long story short, don’t sleep on cinnamon. It has anti-inflammatory properties, as well as a compound that mimics insulin and thus, can help reduce the effects of diabetes. It’s influence on the body’s glucose levels also helps regulate your mood and energy.
The best part? Cinnamon is a much tastier spice to incorporate into your diet. Like I said, I mix it into my less-than-pleasant detox drinks for an instant flavor makeover. It can be added to smoothies, yogurt, ice cream, cereal, oatmeal, tea, fruit… you name it.
5. Eggs
I know… eggs? Lol seems a bit mundane for a superfood list, but their nutritional profile may definitely convince you otherwise.
Eggs are one of the most nutrient-dense foods you can eat. In a single large egg, you’ll get: vitamins A, B2, B5, B6, B12, D, E, and K; phosphorus, selenium, calcium, and zinc; iron, folate and choline; 6 grams of protein and 5 grams of healthy fats. They are a complete source of protein, boasting all 9 essential amino acids (essential amino acids are those we need to supplement through food, while non-essentials are the ones the body can make on its own).
There’s a lot of controversy over the cholesterol content in eggs, and of course, I’ve done my research. Many people forego the egg yolk, instead only consuming the whites of the eggs, due to fears that the yolks increase cholesterol. However, studies have shown that, while egg yolks do contain a considerable amount of dietary cholesterol, this does not significantly affect the LDL cholesterol in the blood. In fact, it actually has a positive affect on HDL cholesterol, which is the body’s “good” cholesterol. On top of that, most of the nutrients that make eggs such a powerhouse are in the yolk.
I’ve always loved eggs, and eat them more days of the week than not. I loved a boiled egg, avocado, and fruit breakfast — it’s such a quick, easy way to get a nutritional head start to my day.
I’ll cut the list here, because my mom has me paranoid that all my posts are too long LOL. But, I’m not done giving y’all the tea on my favorite superfoods! Check in often so you don’t miss Part 2 of this little superfood series.
Do you regularly incorporate any superfoods into your diet? If so, what are they?
