During Christmas, many of us have indulged in hearty meals, sweets, and pastries. After a few days of feasting, it’s a good time to reflect on healthier dietary choices. In this article, we dive into the world of so-called superfoods—ingredients with exceptionally high nutritional value.

What Exactly Is Superfood?

In reality, there’s no such thing as a “superfood” from a nutritional standpoint. It’s a marketing term for nutrient-rich foods believed to have positive health effects. It’s important to understand that no single food is a key to good health or disease prevention. However, the term “superfood” is commonly used for certain types of food, so let’s explore some easily accessible healthy options.

In this article, Maastohiihto.com highlights eight commonly available and regularly used foods that fit the “superfood” category.

Also Read: Improving sleep with these nutrition tips

8 Superfoods – Essential Nutrition

1. Dark Green Leafy Vegetables

These are excellent sources of nutrients such as folate, zinc, calcium, iron, magnesium, vitamin C, and fiber. They may help reduce the risk of diseases like heart disease and type 2 diabetes. Additionally, they are rich in anti-inflammatory compounds called carotenoids, which may protect against certain cancers. Common leafy greens include kale, chard, spinach, collard greens, and turnip greens.

2. Berries

Berries are nutrient powerhouses packed with vitamins, minerals, fiber, and antioxidants. Their high antioxidant capacity has been linked to reduced risks of heart disease, cancer, and other inflammatory conditions. Berries may also aid digestive and immune disorders when used alongside traditional treatments. Popular varieties include raspberries, strawberries, blueberries, blackberries, cranberries, currants, cloudberries and more.

3. Eggs

Eggs have historically been controversial due to their high cholesterol content but remain among the healthiest foods available. Whole eggs are rich in nutrients like B vitamins, choline, selenium, vitamin A, iron, and phosphorus. They are also loaded with high-quality protein and contain two potent antioxidants, zeaxanthin and lutein, which are beneficial for eye health.

4. Nuts and Seeds

Nuts and seeds are rich in fiber, plant-based protein, and heart-healthy fats. They also contain various plant compounds with anti-inflammatory and antioxidant properties that may protect against oxidative stress. Studies suggest that consuming nuts and seeds may lower the risk of heart disease. Common varieties include:

• Nuts: almonds, pecans, pistachios, walnuts, cashews, Brazil nuts, macadamias, peanuts (technically a legume but often treated as a nut).
• Seeds: sunflower seeds, pumpkin seeds, chia seeds, flaxseeds, hemp seeds.

5. Garlic

Garlic, related to onions, leeks, and shallots, is a great source of manganese, vitamin C, vitamin B6, selenium, and fiber. Known for its distinct flavor, garlic has also been used medicinally for centuries. Research suggests it may help lower cholesterol and blood pressure, support the immune system, and reduce the risk of certain cancers.

6. Olive Oil

Extracted from olives, this oil is high in monounsaturated fatty acids (MUFAs) and polyphenolic compounds. Including olive oil in your diet may reduce inflammation and the risk of diseases like heart disease and diabetes. It also contains antioxidants, such as vitamins E and K, which can protect cells from oxidative damage.

7. Salmon

Salmon is a highly nutritious fish packed with healthy fats, protein, B vitamins, potassium, and selenium. It is one of the best sources of omega-3 fatty acids, which offer numerous health benefits, including reducing inflammation. Including salmon in your diet may lower your risk of heart disease and diabetes. However, one downside of salmon and other seafood is the potential presence of heavy metals and environmental toxins.

8. Avocado

Often categorized as a vegetable in culinary contexts, avocado is a nutrient-rich fruit. It is loaded with fiber, vitamins, minerals, and healthy fats. Like olive oil, avocado is rich in monounsaturated fats (MUFAs). Eating avocado may reduce the risk of heart disease, diabetes, metabolic syndrome, and certain cancers, as well as lower inflammation in the body.

Conclusion

Finding these superfoods in your local grocery store is not difficult, and incorporating them into your diet can boost your performance and health. As you prepare for the upcoming skiing season or other challenges ahead, make sure these eight superfoods are on your plate and embrace the new “Super You”!

For more skiing-related articles, visit ProXCskiing.com. This article was initially published last Christmas and updated today.