What makes a food a “superfood”?
Many scientists are critical of the term, saying it’s applied too often to foods when the research just isn’t there. But others swear by the health benefits of these so-called “superfoods”, saying they provide extra energy and have a host of other health-promoting properties as well.
While the term itself may be controversial, it’s true that there are foods that pack more of a nutritional punch than others. Here are some recipes made with foods that are known to be nutritional superheroes.
1. Green Quinoa Salad With Fresh Basil And Pistachios
Why It’s So Good For You
Quinoa is an excellent example of ‘functional food’ that aims at lowering the risk of various diseases. Thanks to its unusual composition and exceptional balance between oil, protein and fat quinoa has proven itself to be a true superfood.(1)
In addition, the olive oil in this salad serves as a healthy fat that makes the minerals and vitamins in the kale and other leafy greens more readily available to the body. You can find the recipe here.
2. Beet, Carrot and Pomegranate Salad
Why It’s So Good For You
Beets are a real nutritional powerhouse, containing antioxidants, vitamins, and iron. They also have liver-protecting effects(2). When paired with pomegranate seeds, which are high in fiber, it’s hard to go wrong. You can find the recipe here.
3. Cheesy Broccoli And Avocado Quesadillas
Why It’s So Good For You
“Broccoli consumption mediates a variety of functions including providing antioxidants, regulating enzymes and controlling apoptosis and cell cycle,” one review says(3). It’s also loaded with vitamins E, C, and K, as well as iron, zinc, and selenium.
The fat from the cheese and avocado makes these vitamins and minerals more easily absorbed into the body, making this recipe the perfect combination of nutrients and healthy fats. You can find the recipe here.
4. Sardine And Avocado Toast
Why It’s So Good For You
Sardines are a great source of omega-3 fatty acids – and without all the contaminants that are found in other fish, such as farmed salmon(4).
This recipe contains a lot of “good fat” – and the omega-3 polyunsaturated fatty acids found in the fish “play an integral role in cell membrane function and development of the brain and eyes… [as well as] reduced risk of heart disease and possibly a reduced likelihood of behavioral problems, depression and inflammatory conditions such as rheumatoid arthritis”(5). You can find the recipe here.