Want to spice up your diet? Then add superfoods to the mix. Commonly defined as a food item that occurs naturally, these foods have been individually researched to show a number of properties that promote good health and prevent diseases. Although there is no legal mandate behind the ‘superfood,’ it’s no secret that Canadians are looking to eat healthier and search for new nutrients to maximize their health.

Why so super?

So what’s so great about superfoods? The short of the long: they’re considered high-nutrient density foods. That means they contain loads of natural antioxidants, vitamins and minerals. “A diet that is high in superfoods helps to reduce cellular inflammation thereby contributing to healthy aging and disease prevention,” urges British Columbia-based registered dietician Victoria Pawlowski. She also notes that North American diets tend to be high in sugar, trans and saturated fats, refined carbs and artificial chemicals. These ingredients actually accelerate the cellular aging and disease process, resulting in high instances of diabetes, heart disease, gastrointestinal problems and food allergies among other conditions. A diet that is high in superfoods helps to reduce oxidative stress thereby contributing to healthy aging and disease prevention. For instance, common superfoods like cranberries, blueberries and strawberries, which contain anthocyanins (gives berries their colour), and antioxidants galore, not only aid your beauty regime, but also help clear your mind and increase cognitive functioning. Recent animal-based studies by the National Institute on Aging found that increased blueberry intake can help protect cells from brain injury and aging, and offset lapses in memory, learning and coordination.

Eat up

Rosie Schartwz, Toronto-based registered dietician and author of the Enlightened Eater’s Whole Foods Guide gives us the heads up on a new foodie trend developing: eating whole foods. That means no cutting or peeling, keeping all of the fruit or veggie components. This is because foods can lose nutrients as they’re further processed, which is why most diets encourage organic and fresh food choices when possible. Opt to introduce new food prep methods like eating whole tomatoes, which are rich in the antioxidant lycopene, an unsaturated carotenoid (pigment) that gives tomatoes its colour. According to pharmacist and author of The Red Bodyguard, Ron Levin, tomatoes contain high levels of beta-carotene, which is known to support the immune system and maintain healthy tissue lining. Get this: Levin reports that one medium-sized tomato actually gives you 50 percent of the recommended daily dose of vitamin C. When cooked intact, lycopene in tomato skin is extremely skin-friendly and better used by the body, and a single lycopene molecule, can neutralize 12 free radicals, says Levin.

Food for thought

Consider rounding out your superfood diet with supergrains and seeds. These wonders like quinoa, fax and pumpkin contain essential fatty acids, minerals like magnesium and great levels of vitamin B. These little treats can also offer a gluten-free, vegetarian alternative to boosting omega-3 fatty acid levels. Seeds like fax are also great for fibre and lignan, a type of antioxidant phytoestrogen tapped as having anti-cancer properties according to a study out of the University of Toronto.

So go ahead and reap the benefits. Check of superfoods on your weekly grocery list to encourage the whole family to be super healthy.

References

National Institute on Aging, “The Health Journey.” Volume 3, Issue 1. Fall 2006. R. Puupponen-Pimiä, et al. “Antimicrobial properties of phenolic compounds from berries.” Journal of Applied Microbiology pp494 (2001). Health Canada, “Clinical Practice Guidelines for Nurses in Primary Care: Chapter 10 - Hematology, Metabolism and Endocrinology.” March 20065.