Top Plant-Based Superfoods For Good Health

Superfoods aid in boosting the immune system and enhance physical and psychological well-being. Fresh and organic is always the preference, but the need for convenience has made it possible to reap benefits from the superfoods in powder and supplement form.

This article will discuss some of the best superfoods available and their nutrient profile and health benefits. Add them to your salads, vegetables, smoothies, juices, soups or snacks on the go.

Beetroot

Beetroots, commonly termed beets, are the ‘new superfood’’. Beets contain phytonutrients termed betalains, which have powerful detoxification, antioxidant, and anti-inflammatory properties. Whole beetroots are packed with Vitamin C and Folate (vitamin B9).

The nutrients in beetroot improve athletic performance and digestive health, support brain health, and keep blood pressure in check.

Beets are great baked, cooked, roasted, or added to salads and blended into delicious, healthy smoothies.

Blackcurrants

Blackcurrants have been recently highlighted as ‘‘superfoods in the western world. Humble vitamin-packed blackcurrant contains enough nutrients and antioxidants to promote body health. These are rich in polyphenols – chemicals that possess antioxidant and anti-inflammatory effects. Blackcurrants love the liver.

Regular consumption has been shown to reduce alanine aminotransferase (ALAT) levels, an enzyme that signals a damaged liver. The reduction of this enzyme also reduces the risk of cardiovascular disease.

Blackcurrants contain substances called proanthocyanidins that enhance the growth of beneficial bacteria.

Blackcurrants help to see in the dark due to the presence of a bioflavonoid complex called anthocyanosides. In addition, this compound offers the building base of a visual purple ingredient, a colouring matter in the photoreceptor cells (in the retina) that perceive light.

For convenience, use freeze-dried blackcurrant powder if you can not find season blackcurrants in your region.

Watermelon Seeds

Watermelon seeds have long been hailed as a superfood, and there is a reason for it. They are high in calories (600 calories) and contain more nutrients than almonds and peanuts. They are also rich in Zinc, Iron, Folate, Omega-three and Omega-six fatty acids, Magnesium and Niacin.

The seeds contain healthy fats that regulate blood sugar, reduce inflammation and improve blood cholesterol levels. Nutrient-rich seeds also contribute to bone health, improve bone mineral density, boost hair growth, and prevent early signs of ageing.

Roast and sprinkle the watermelon seeds on your salad, or gulp them as a snack for an added crunch.

Maqui Berries

Maqui berries are rich in antioxidants that help protect cells against free radical damage. In addition, they contain a rainbow of vitamins, fibre, and minerals that help these berries aid digestion, regulate blood sugar, promote gut and eye health, and boost metabolism.

Maqui berries are wild-harvested in a conventional way, freeze-dried and then milled into a powder. The powder can be easily added to smoothies, juices, and salad bowls for a superfood hit!

Goji Berries

Goji berries have powerful medicinal properties. They are used in many concoctions to boost immunity, improve blood circulation, support sexual health, safeguard the liver and improve eyesight.

Get creative and look for powdered or dried forms. You can add the powder to your morning juice or smoothie bowls.

Turmeric

Turmeric is known for its anti-inflammatory and antioxidant properties.

It is a bright yellow-orange aromatic powder used as curry powder in many cuisines.

In addition, it is rich in a bioactive compound called curcumin, which improves heart health symptoms, depression and anxiety and is a potent agent in preventing Alzheimer's Disease.

Dark Leafy Greens

Dark green leafy veggies like spinach, kale, collard and turnip greens are rich in Zinc, Calcium, Magnesium, Vitamin C, Folate and Iron. These nutrients reduce the risk of heart disease and Type 2 Diabetes.

The leafy veggies contain anti-inflammatory compounds termed carotenoids, which may protect the body from cancer.

Some greens taste bitter, and you cannot consume them plain.

Include a variety of greens in your smoothies, salads, curries, or favourite soups to reap the benefits.

Final Thoughts

Superfoods are whole foods in their most organic, natural, purest and rawest form. In combination with other aspects needed for good health, superfoods can easily be integrated into your meals.

Please Note:

No food, not even a superfood, ensures all vital nutrients and health benefits. It is essential to seek the medical advice of a professional regarding your diet and overall health.

About The Writer

Dr Amita is an experienced research consultant with a demonstrated history of working in elite research institutes such as the UNDP. She has a PhD in Life Sciences and a Post Graduate Diploma in International Studies from International Pacific University.