Introduction:
What are the top 10 Superfoods according to dietitian recommendations and what is a superfood?
Below are the top 10 Superfoods that dietitians recommend, but what are superfoods? Superfoods are nutrient-dense foods that are essential for promoting longevity by providing a wealth of vitamins, minerals, antioxidants, and other beneficial compounds. These foods not only support overall health, but also contribute to vitality, energy, and a longer, healthier life.
According to an article in Today’s Dietitian over 500 dietitians were surveyed on the Top 10 Superfoods: Dietitian-Recommended Picks and these are their and my recommendations.
1. Fermented Foods
Fermented foods like yogurt, kimchi, and kombucha are rich in probiotics that support gut health, immune function, and overall well-being. A healthy gut is linked to longevity and improved resilience against age-related diseases. Watch for an upcoming blog on how to make your own kombucha!
2. Blueberries
Blueberries contain antioxidants that help combat oxidative stress and inflammation, contributing to brain health, heart health, and longevity.
3. Seeds (Chia, Flax, Hemp)
Seeds like chia, flax, and hemp are excellent sources of omega-3 fatty acids, fiber, and protein. They support heart health, and brain function, and provide sustained energy, essential for maintaining a vibrant life.
4. Avocado
Avocados are rich in monounsaturated fats, vitamins (including B vitamins, C, E, and K), minerals (such as potassium and magnesium), and fiber. They support heart health, skin health, and overall longevity.
5. Nuts (Almonds, Walnuts)
Nuts are packed with healthy fats, fiber, vitamins, and minerals. They support heart health, and cognitive function, and provide sustained energy, promoting longevity.
6. Green Tea
Green tea is rich in antioxidants, which help protect cells from damage and support heart health and brain function.
7. Pulses (Beans, Lentils, Chickpeas)
Pulses are edible seeds of legumes including beans, lentils, chickpeas, and peas. These seeds are rich in protein, fiber, vitamins, and minerals. Pulses are excellent sources of plant-based protein, fiber, vitamins, and minerals. They support digestive health and weight management and provide sustained energy.
8. Mushrooms
Mushrooms are rich in antioxidants, vitamins (such as D), and minerals (including selenium), which support immune function and brain health.
9. Ancient Grains
Ancient grains like quinoa, farro, and barley are rich in fiber, vitamins, and minerals. They provide sustained energy and support digestive health.
10. Salmon
Salmon is rich in omega-3 fatty acids, supporting heart health, brain function, and joint health. It also provides high-quality protein, vitamins (including D), and minerals (such as selenium), important for overall longevity. For more on omega-3 fatty acids refer to my blog.
Conclusion
Incorporating these Top 10 Superfoods: Dietitian-Recommended Picks into your diet can significantly enhance your health and longevity. These nutrient-dense foods provide essential nutrients that support cellular health, combat oxidative stress, and promote overall well-being. Start integrating these superfoods into your daily meals to support a longer, healthier life.
My Recommendation
- I like to incorporate superfoods into my diet throughout the day. I enjoy having yogurt with blueberries (and other fruits), walnuts, and chia or flax seeds for a snack.
- My morning Complete protein shake is delicious and I sometimes add chia seeds. You can even add avocado to make it extra creamy. The Complete Shake alone contains superfoods like quinoa and amaranth. Green tea can act as a liquid for smoothies to replace high-calorie juices or even water.
- Dinner can include grilled salmon, quinoa with mushrooms, and black beans. To ensure I get more superfoods in my diet I consume the Juice Plus trio of fruits, vegetables, and berries along with their amazing omega supplement daily.
