Eating healthy will have a profound impact on both how you feel and how your body functions. Loading up on processed “junk food” will likely make you feel tired and run-down. On the flipside, filling up on healthy, nutrient-dense foods will most likely give you abundant energy and leave you feeling pretty good overall. Eating healthy has many benefits, such as increased vitality/energy, improved immune function, reduced fatigue, enhanced concentration, and it can even help delay the effects of aging. I’m sure you’ve heard the saying “you are what you eat”, and while it may sound silly, it couldn’t be more true. Your very existence is dependent on the food you eat, as your body is built out of the food you consume. Do you want to build your body out of double cheeseburgers and French fries, or lean protein and fruits/veggies?

The term “superfood” was first coined in 2004 by Dr. Steven Pratt, author of Superfoods RX: Fourteen Foods That Will Change Your Life. He stated that the term Superfood should meet the following qualifications: (1) should be readily available; (2) should contain essential nutrients known to enhance longevity; and (3) should have health benefits supported by peer-reviewed scientific studies. Incorporating these “superfoods” into your diet is a great way to maximize your health by providing your system with larger doses of nutrients. The below list contains many of the top superfoods that you should try to incorporate into your diet on a regular basis. Who knows – you probably eat a lot of them already! I’ll go in depth on a couple of my favorites.

• Spices → Cinnamon, Turmeric, Ginger
• Fruits → Blueberries, Raspberries, Avocados, Goji Berries, Acai Berries, Coconuts (and oil), Grapefruit
• Veggies → Kale, Spirulina, Broccoli, Green Tea, Swiss Chard, Mustard Greens
• Protein → Salmon, Raw Milk, Bone Broth, Free Range Eggs, Grass-Fed Beef
• Nuts/Legumes → Sweet Potatoes, Almonds, Flax Seeds
• Sweets → Dark Chocolate

Avocados are one of my favorite superfoods because they’re an excellent source of healthy raw fat, and also contain 2x the amount of Potassium as a banana. They’re abundant in B-vitamins and Folic Acid, and are also loaded with fiber. Another fun fact is that they have the highest protein content and lowest sugar content of any fruit. Their high fiber content helps to stabilize blood sugar levels and the abundant phytonutrients can have a combative role against cancer cells. A great way to incorporate avocados into your diet is by making guacamole.

Blueberries are hands down a top-5 fruit in our household and are considered a superfood because they are abundant in many vitamins & nutrients that help combat various diseases. They’re abundant in phytonutrients, which act to neutralize free radicals – free radicals are the compounds in the body responsible for cell destruction and aging. It’s believed that blueberries have the highest antioxidant levels of any fruit/vegetable.

Raspberries are another popular fruit that also have superfood properties. My daughter absolutely loves these things. They’re a great source of fiber and promote healthy digestion, heart health, and feed the healthy bacteria within your gut. In addition, they’re abundant in Vitamins C & K, Manganese, Folate, & Magnesium. Lastly, they have a high antioxidant content which helps to combat inflammation & other associated conditions. Let’s move away from fruits and talk about a few vegetables that have many superfood properties.

A very popular veggie in our house (even with our 6 year old) is broccoli. Broccoli is a cruciferous vegetable that offers many health benefits. It contains the compound glucoraphanin, which can help repair sun-related skin damage, as well as offer anti-cancer properties. It is abundant in Vitamin K, Calcium, Magnesium, and Potassium, which are important for healthy bones, nails, & teeth. Its high fiber content helps maintain low blood sugar while also curbing overeating. It is a great source of Vitamin A which has a vital role in vision, and contains β-carotene which is active in immune function.

Tomatoes are one of my personal favorite veggies, and they also have many health-promoting properties. They contain the antioxidant lycopene, which is rarely found in other foods. Lycopene serves to protect the skin against harmful UV rays, offers a protective effect against certain cancers, as well as reduce cholesterol. In addition, tomatoes are high in Vitamin C, Potassium, & fiber.

Lastly, let’s get into a few common spices you may have in your spice cabinet that offer incredible health benefits. The ancient spice turmeric could be one of the most effective supplements in existence, thanks to its active ingredient curcumin. Turmeric offers powerful anti-inflammatory effects and acts as a strong antioxidant. Curcumin has the ability to boost the production of brain-derived neurotrophic factor (BDNF), which is essential for memory & learning. Multiple studies are showing that it may have a protective effect against heart disease due to its role in blood vessel function.

Ginger is another popular spice that has been revered for medicinal properties for thousands of years. It is a popular home remedy used to manage morning sickness symptoms and contains the powerful antioxidant “gingerol” which helps to neutralize free radicals in the body. Preliminary research is finding that ginger may help regulate blood sugar and improve heart disease risk factors.

The final super food we’re going to discuss is one I’d be willing to bet you have in your home right now – cinnamon. This popular spice does more than just add flavor – it is loaded with antioxidants and has been shown to lower blood sugar and cholesterol. It is believed to have cardio-protective properties (one study observed that ~3/4 tsp. per day had a beneficial effect on triglyceride, total cholesterol, & LDL cholesterol levels). It is thought to contain antimicrobial, antifungal, & antiviral properties, but more research is necessary to determine this role.

One of my favorite ways to ensure that I’m getting as many of these superfoods into my diet on a regular basis is by making a smoothie. Typically I’ll do a cup of frozen mixed berries, 20-40 g. collagen protein, a scoop of NutriDyn Fruits & Greens (which is available at the office), ice, and 8-12 oz. coconut or regular water. Before blending I’ll generously sprinkle cinnamon, turmeric, & ginger. They’re three spices that we typically don’t cook with a lot in our home, so the smoothie works well for getting them into my diet.

You don’t have to make massive sweeping changes all at once. Start by swapping out unhealthy snacks for some fresh veggies. Substitute regular potatoes for sweet potatoes. Maybe swap coconut/avocado oil for canola oil.

Remember – you are what you eat!

Dr. Wade Bemis, D.C.

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