The term “superfood” is a buzz word that might bring to mind expensive juices or supplement bars, but all it really means is a food with high phytonutrient content. In other words, it’s chock full of nutrients that will promote health in your body! Best of all, they’re easy to find at any local grocery store. We at SuperFood Drive believe that everyone should have access to foods that better nourish their bodies, so in line with our mission, I give you the top 10 non-perishable superfoods:
1. Canned wild salmon and tuna
Wild-caught salmon and tuna are low in calories and saturated fat and are a great source of protein. They also provide high levels of omega-3 fatty acids, which have been shown to help lower cholesterol, protect against heart arrhythmias, reduce cardiovascular disease risk, and prevent type 2 diabetes. Eating a diet rich in omega-3’s may also promote better moods. Be sure to buy salmon or tuna canned in water, not oil, to avoid unnecessary fat.
2. Dried blueberries
Researchers at Tufts University have found that blueberries may boost brain functions which tend to weaken as we age. Blueberries are a great source of vitamin K, which may play a role in preventing osteoporosis and hardening of the arteries. Blueberries also make blood platelets less sticky, lowering the risk of blood clots. Try looking for wild blueberries – they can contain 40% more antioxidant potential than other varieties! Sprinkle them over oatmeal, toss them into salads, or throw them into a dried fruit and nut mix for a snack on the go. Just remember that dried fruit contains more sugar and calories than fresh, so go easy on them.
3. Walnuts
All nuts are high in monunsaturated and polyunsaturated fats, but walnuts are the superstars. They have the highest amount of omega-3 fatty acids, which may help to reduce LDL cholesterol. Walnuts may also reduce the risk of heart disease as evidence has shown that it improves elasticity of blood vessels and reduces plaque accumulation. Remember that nuts are high in fat and calories so eat them in moderation. The best way to receive the health benefits of walnuts is to toss them into salads or pasta dishes, or sprinkle them on top of cereal.
4. Whole grains
Most of us are familiar with brown rice and oats, but have you tried amaranth, millet, or bulgur? Try an unfamiliar whole grain to provide more variety in your diet. Whole grains reduce the risk of heart disease, certain cancers, and type 2 diabetes. It may come as a surprise to some that whole grains deliver as many phytochemicals, though different ones, as fruits and vegetables! Beware when shopping though: brown color does not mean that the food is whole grain. Check the ingredients and look for “whole grain” as the first ingredient.
5. Canned pumpkin
Pumpkin is full of alpha- and beta-carotene, fiber, vitamins C and E, potassium, magnesium, and pantothenic acid. It promotes healthy vision and boosts immune function. The beta-carotene may also reverse skin damage caused by the sun and act as an anti-inflammatory. Try mixing canned pumpkin with some cinnamon, plain yogurt, and a little honey for a healthy treat!
6. Green and white tea
White tea is the best source of catechins, followed by green tea. Catechins are compounds that have been shown to enhance the immune system and help reduce the risk of heart disease as well as certain cancers. Tea also contains antibacterial properties that can decrease cavity-causing bacteria in the mouth. If you’re not a fan of tea, try mixing a few ounces of blueberry, pomegranate, or grape juice with brewed green or white tea, and pour it over ice to get a good dose of antioxidants.
7. Canned beans/legumes (black beans, garbanzo, lentils, nut butters)
Beans and legumes are a great source of protein, fiber, B vitamins, iron, folate, potassium, magnesium, and phytonutrients. Beans are a good source of soluble fiber, which delays the emptying of the stomach, slows glucose absorption, and can lower cholesterol. Lentils are a quick and easy choice since they cook in about 15-20 minutes!
8. Extra Virgin Olive Oil
Rich in beneficial monounsaturated fat and polyphenols, olive oil is a fat you shouldn’t shy away from. It reduces your risk of heart disease, lowers blood pressure, reduces LDL cholesterol, and has anti-inflammatory properties. Replace butter at the dinner table with olive oil to dip bread or rolls into or to use on potatoes and other vegetables. Add spices or balsamic vinegar for extra flavor.
9. Turmeric
A member of the garlic family, turmeric is responsible for making curry and mustard yellow-orange in color. Turmeric has antimicrobial and anti-inflammatory properties, and may help neutralize carcinogens. It also boosts the immune system, and may play a role in preventing colon tumors and Alzheimer’s disease. Turmeric isn’t just for use in curry though – it tastes great in recipes with lentils or stirred into brown rice with raisins and cashews.
10. Cinnamon
This versatile spice has both anti-inflammatory and anti-clotting effects on the body. It helps with asthma as well as preventing heart disease and arthritis. It may also be beneficial for combating diabetes, most likely due to its chromium content, which is an essential trace mineral required by the body for normal carbohydrate metabolism. With all of these health benefits you may want to put cinnamon on everything, but remember: more is not always better! Consuming no more than 1/2 tsp per day is generally recognized as safe. Sprinkle it on top of oatmeal; in coffee, tea or hot chocolate; mix into brown rice or quinoa with raisins and toasted almonds; or sprinkle on top of apple slices.
This list is just a starting point for healthy eating, but keeping these foods on hand in your pantry guarantees you always have access to a quick, healthy snack or meal with huge nutritional benefits. Even better, if you have these foods at home, you are more likely to “Give the Gift of Health” to others by donating them to your local food drive!
For more information on superfoods and healthy eating, visit www.healthcastle.com.
To see how far $5 or $10 will go right now to purchase healthy meals for those in need, visit our online SuperFood Drive.