In recent years, the term "superfoods" has become widely used to refer to foods that are nutritionally rich and beneficial for individual health. Although there is debate regarding the classification of "superfoods" and it being considered merely a marketing term, there is a range of nutrient-dense foods that can be especially beneficial during the cold winter months. Nutritionist Kaitlyn Colucci states that while the term superfoods is commonly used among companies to highlight certain foods and sell products, many fruits and vegetables typically found in our kitchens actually have numerous health benefits. Kaitlyn put together a list of ten "superfoods" and explained their health benefits.
**Eggs**
Eggs are packed with a diverse range of vitamins and minerals, making them a significant source of protein. They contain vitamin A, which helps protect against infections and diseases, vitamin E, which is beneficial for nerve health, and vitamin D, which is essential for maintaining bone and muscle health—this vitamin is found in very few other foods. Eggs also provide a variety of B vitamins that support strong cellular functions, as well as ten minerals including calcium (good for bones), zinc (which supports the immune system), and iron (which enhances energy).
**Bananas**
Bananas are particularly rich in potassium—one of the body's most important salts—along with minerals known as electrolytes. They promote heart health and digestion due to their antioxidant and fiber content.
**Oats**
Oats are gluten-free whole grains and a great source of dietary fiber; they also have benefits that can help reduce cholesterol levels. They contribute to heart health and the maintenance of a healthy weight, and they contain protein that helps keep you full for longer. Oats are packed with a range of nutrients including B vitamins, iron, zinc, and magnesium, boosting energy and nerve function.
**Plums**
Plums have long been recognized for their health benefits, as the sorbitol sugars and high fiber content help prevent constipation. This fiber is beneficial for digestive health, and plums also contain antioxidants. For maximum benefits, it is best to eat the whole fruit rather than just plum juice.
**Lentils**
Lentils can serve as a meat alternative within a healthy diet with lower saturated fat content. They are a great source of folic acid, which can help counter various types of anemia, along with B vitamins and dietary fiber. Lentils support intestinal health and help maintain steady blood sugar levels. They are also a good source of protein necessary for cell repair and new cell creation.
**Almonds**
Nuts such as almonds, which are especially healthy, contain a lot of vitamin E, which fights free radicals, and vitamin B2, which helps process nerve inflammation contributing to migraines. They also contain dietary fiber that can help lower cholesterol levels.
**Mushrooms**
Mushrooms are a significant source of selenium, a component of proteins and enzymes that protect against inflammation and cell damage. They also support metabolism and thyroid health. If mushrooms are exposed to sunlight for 24 hours before cooking, they produce much-needed vitamin D, particularly beneficial during the colder months when sunlight is scarce, making them a "true superfood."
**Broccoli**
Dark green leafy vegetables are full of nutrients, and broccoli is rich in iron and folic acid, both of which boost energy. It is also high in vitamin C; in fact, 45 grams of raw broccoli provides 70% of the recommended daily intake of vitamin C. It is preferable to steam broccoli rather than boil it to retain these vitamins.
**Garlic**
Garlic is a favorite food known for cold protection, being rich in the healthful compound allicin, which is also found in onions and leeks. Allicin helps prevent free radicals and stops the spread of bacteria. Chopping garlic ten minutes before using it in cooking allows it to rest and release more allicin.
**Coffee**
Coffee has remarkable antioxidant properties and is rich in polyphenols and flavonoids known for their anti-inflammatory effects. It may also support cardiovascular function and digestive health.
