Obesity and Weight Gain: The Story Behind the Superfoods

Superfoods is a coined word that has recently been added to our language. This refers to certain foods that provide numerous benefits to our health such as the promotion of healthy cholesterol levels and antioxidant support for the body. These foods are packed with vitamins, minerals, nutrients, essential fatty acids, fiber and other healthful substances. With all these great things superfoods have to offer, why is it that they have only been noticed this past decade?

It can be attributed indirectly to the ever increasing cases of obesity related diseases. Statistics from the American Obesity Association (AOA) show that approximately 127 million adult Americans are overweight, 60 million are obese, and 9 million are severely obese. Furthermore, according to the AOA an obese person has an increased risk of illness for about 30 serious medical conditions. This alarming news has made many Americans aware of the need to make lifestyle changes such as how they live, eat and take care of their bodies. The search for the best foods to include in the diet was borne out of this downward trend in the health condition of America as a whole.

The following is a list of some of the most nutritious of the superfoods and the benefits they offer:

Berries: Blueberries, blackberries, strawberries, raspberries, and cranberries have a high fiber content plus nutrients, vitamins, and hundreds of other healthful compounds. They have powerful antioxidant properties that boost the immune system thereby helping the body be well protected from disease making them an essential part of a healthy diet.

Citrus fruits: Citrus fruits are known for being excellent sources of vitamin C, however they have so much more to offer. They contain flavonoids which provide antioxidant support as well as fiber, folic acid and potassium. The more popular citrus fruits include oranges, lemons and limes.

Green leafy vegetables: All of us know this one. We have always been taught as kids that green leafy vegetables are highly nutritious but we were never told that aside from vitamins green leafy also contain calcium, fiber, potassium and carotenoids which are the pigments found in plants that are rich in antioxidants. Some examples include spinach, kale, endive, romaine, and broccoli.

Legumes: These vegetables are a great source of fiber and protein and examples of which include lentils, beans and peas. Legumes promote healthy cholesterol and blood sugar levels. These vegetables may be used in salads, soups, salads, spreads or as a side dish.

Omega 3 fish: Omega 3 fatty acids are used to manufacture the cell wall of cells in the body. They can be found in cold water fish such as tuna, salmon, sardines, and mackerel. These beneficial fatty acids are known to reduce the risk of heart disease and at the same time aid in the maintenance of the body’s reproductive, nervous and immune systems.

Soy: Soy is an excellent source of protein and is rich in isoflavones which are potent antioxidants that may help in lowering the risk of heart disease by encouraging healthy cholesterol levels in the body. Soy comes in many forms such as soy milk, miso (soybean paste), tempeh (soybean cake), tofu or plain edamame (soy beans).

Tea: Valued for thousands of years as a medicinal beverage, tea contains flavonoids which support the body’s immune system and promote overall good health.

Tomato: This fruit, which many think of as a vegetable, is packed with nutrients. It is rich in lycopene, a plant pigment that neutralizes free radicals which can cause serious damage to healthy cells in the body. Free radicals have been linked to age related illnesses, cancer and heart disease.

Walnut: Nuts and seeds such as hazelnuts, cashews, almonds, brazil nuts, pumpkin and sunflower seeds contain heart healthy fatty acids which have been shown to promote healthy cholesterol levels. However, walnuts are especially loaded with plant based Omega 3 fatty acids. These Essential Fatty Acids (EFAs) aid in healthy digestion and support cardiovascular and immune health.