They fight disease, nourish our bodies and give us energy. Superfoods contain a boatload of vitamins, minerals and antioxidants that work hard to keep us healthy by warding off all that ails.
While exotic foods like quinoa, chia seeds and turmeric often get the spotlight for their healing properties, some of the healthiest superfoods are probably already in your crisper or cupboard. For example: that jar of tomato sauce on your shelf is full of lycopene, which may protect against cardiovascular disease and cancer. Not bad for a humble pasta night staple.
Here are five more foods that may surprise you with their superfood powers.
1. Celery
Mistakenly thought of as a low-calorie snack without much substance, celery is a veggie whose nutritional value is often overlooked.
In addition to being an excellent source of dietary fiber, vitamins C and K, folate and potassium, celery contains many disease-fighting flavonoids, including luteolin and apigenin. Luteolin is believed to reduce inflammation that can lead to cognitive decline, while apigenin is showing promise in animal studies for warding off certain cancers.
2. Prunes
An excellent source of dietary fiber, vitamin K and disease-fighting flavonoids, prunes may not be the prettiest fruit, but their nutritional profile is pretty impressive.
Best known for their laxative properties, emerging research suggests that, when consumed regularly, prunes may also be highly effective in preventing and treating osteoporosis. One study found that postmenopausal women who ate 10 to 12 prunes a day for three months experienced a reversal in bone loss. Researchers believe this is a result of prunes’ ability to suppress the rate at which bones break down.
3. Sardines
Like other oily fish (think salmon and mackerel), sardines are a rich source of omega-3 fatty acids and coenzyme Q10 (CoQ10), two nutrients with strong antioxidant properties that may ward off heart disease.
Sardines are also one of the few dietary sources of vitamin D. One cup (89 g) of Pacific sardines contains over 100 percent of the recommended daily value of this sunshine vitamin. Vitamin D is essential for strong bones and a healthy immune system.
4 . Onions
Next time an onion makes you cry, take heart. The same sulfur compounds responsible for onions’ pungent aroma are also thought to help protect against a number of ailments, including cancer, heart disease and type 2 diabetes.
To get the most disease-fighting benefits from an onion, save its brown, papery skin. Emerging research suggests the skin and outermost layer of the onion are brimming with health-promoting flavonoids, including heart-healthy quercetin. Onion skins can be added to stocks, soups and stews.
5. Black pepper
A dash of black pepper not only adds a touch of flavor to food, but can also make it even healthier by increasing the body’s ability to absorb nutrients.
Piperine, which gives black pepper its strong smell and taste, is thought to be behind this effect. Researchers have found that when consumed, piperine stimulates digestive enzymes, increases absorption capacity and slows down the transit time of food through the intestine, making nutrients available in the body for a longer amount of time.
