Page 11 - EatingWell Special Edition Superfoods 2019

J U S T W H A T I S A S U P E R F O O D ?

fatty fish, including salmon, mackerel and tuna. green tea is brimming with one in particular—
They’re abundant in omega-3 fatty acids that help epigallocatechin gallate (EGCG), a powerful
support brain and eye health. They may also play a anti-inflammatory compound. Green-tea drink-
role in reducing heart attacks and strokes, which ing is associated with lower rates of heart disease,
tend to be fewer in regular fish eaters. In addi- diabetes and some cancers, likely due in part to
tion, they’re a good natural source of vitamin D, its EGCG content.

a heart-healthy nutrient many of us need more of. Lastly, while they’re not exactly eaten as foods
Make sure your “light” tuna comes from skipjack, but added to them, spices and seasonings have long
which is lower in mercury. been consumed in some cultures for their medic-
Lately, the health community has recog- inal benefits as much as their flavoring power—
nized the importance of another food category and some seem well-suited to superfood status.
that shows great superfood potential: fermented For example, ginger and turmeric—both used in
foods, such as yogurt, kefir, kombucha, sauer- Ayurvedic and traditional Chinese medicine—

kraut and kimchi. They contain probiotic bacteria are antioxidant-rich, and they’re currently being
that help promote healthy digestion and overall studied for their potential for treating pain and in-
gut health—and science is starting to show their flammation. In addition, ginger is a proven nausea
promise in the prevention and management of reliever. Garlic has been shown to help lower cho-
inflammation-related diseases. Fermented dairy lesterol and blood pressure, and it contains sulfur
products like yogurt and kefir are excellent compounds that may even play a role in prevent-
sources of calcium, too, and because they contain ing some cancers.
bacteria that break down lactose, they can often
be enjoyed by people who can’t tolerate lactose YOU CAN PROBABLY THINK Spices and

in other dairy foods. of at least a few more foods seasonings
Also qualifying as superfoods—and especially that deserve superfood sta- have long been
important as the foundation of many eating tus. Indeed, superfoods are consumed in
patterns—are whole grains, such as whole wheat, found across many food some cultures for
brown rice, barley, oats, millet, teff and (of course) categories, but what they their medicinal
quinoa. As high-quality carbohydrates, they are a all have in common is their benefits as

key energy source for the body. With both their ability to deliver an abun- much as their
nutrient-rich germ and their fiber-rich outer bran dance of nutrients. flavoring power.
layers intact, they’re good sources of fiber, vita- You don’t have to spend a
min E and key minerals like magnesium, selenium fortune on the latest, buzzi-
and zinc. est ingredients to give your
Nuts and seeds are also nutrition multi- eating style a superfood upgrade. Give a trendy
taskers worthy of the superfood moniker. They’re superfood an occasional try if you’re curious, but a
rich sources of heart-healthy polyunsatu- better strategy is to make it a habit to dig into ordi-
rated fats, magnesium and vitamin E, as well as nary “everyday superfoods.” Learn how to select,

inflammation-fighting antioxidant compounds prepare and enjoy them, and appreciate them in
like ellagic acid and resveratrol. Plus, they’re good the company of other delicious foods that nourish
sources of fiber, including prebiotic compounds you. Most important, avoid eating just superfoods.
that nourish “good” probiotic bacteria and sup- No matter how nutritious they are, they weren’t
port gut health. And despite nuts’ high-calorie meant to be exclusive foodstuffs.
content and reputation for being fattening, stud- The very best way to enjoy superfoods, then,
ies show that regular nut eaters aren’t more over- is to stop thinking about superstars. Instead,

weight than non–nut eaters. incorporate nutritious foods into a “super pat-
Teas, especially green tea, are worth con- tern,” a varied way of eating that you can sus-
sidering as superfoods. While any tea is a good tain for life. We think you’ll find the experience
source of heart-healthy antioxidant polyphenols, super-delicious. •

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