Grapes with Capes: Earning the Superfood Title

Just think of all the words out there that start with the word “super”. A supervisor works over or takes charge of other people. The supernatural refers to things that are above or beyond normal phenomenon. And let’s not forget the famous superhero. I LOVE Aquaman, but sorry, Jason Momoa, my husband now takes the cape. To put it simply, he is amazing!

The trendy term “superfood” has been increasing in assumed credibility, but more realistically, in simple popularity. You won’t find the term “superfood” in my nutrition textbook. If you have taken on the Healthy Habits Hunt challenge, you will run right into a superfood activity that involves identifying superfoods and including them in your diet. But how does a food earn its cape? What does it take for a food to be honored as “super”?

The food industry bestows the superfood label on nutrient-rich foods with a supposed ability to positively affect health. Keep in mind, there is no single food that holds the key to good health, disease prevention, or the fountain of youth for that matter. But if you do your research, you will find many foods that are worthy of the esteemed title of Superfood.  Let us explore.

Folate. Zinc. Calcium. Iron. Magnesium. Vitamin C. Fiber.  It doesn’t matter if you know why these nutrients and vitamins are necessary, but you recognize that your body needs them. You can pretty much guarantee that anything dark and leafy contains plenty of all of these. Popeye the Sailor was on the right track, downing cans of spinach to physically defeat Brutus, the menace that was twice his size, in his attempts to win the heart of his precious Olive Oil.

OLIVE OIL!! Ironically enough, this natural oil reduces inflammation and your risk for heart disease with its high levels of monounsaturated fatty acids. This lady would like a pink cape, please.

OMGOSH. Berries are a nutritional powerhouse of vitamins, minerals, fiber, and antioxidants. Bring on the Marie Callender’s Razzleberry Pie! Ok. Please don’t follow my bad example. Toss those raspberries and blackberries into a smoothie instead—with a dollop of (good) bacteria, aka yogurt. Probiotics and protein make yogurt a part of the superfood team!

Eggs have really taken a beating (ha!) with fears surrounding high cholesterol consumption. But research indicates no measurable increase in heart disease risk from eating up to 6-12 eggs a week.  I’ll have two servings of high-quality protein, scrambled, with a cape on the side, please!

Whole grains with fiber and minerals, fish with omega-3’s, and those healthy fat avocados—don’t be afraid to go NUTS…and add nuts…when including these in your diet, cuz nuts have itty bitty capes too! They contain good fats and plant proteins that may be a factor in reducing the risk of heart disease.

By the way, grapes are not just used in a clever blog title. Antioxidants, vitamins A, C, B6, and folate are packed inside these bite-sized babies, despite whether their capes are red or green.

My short list barely scratches the surface of all the superfood superheroes out there. But just like Superman hides behind Clark Kent, you won’t always know the identity of these nutrient-dense foods without doing a little snooping! So, do your research. Get your Lois Lane on so you can…

Be well!

 

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