Active Aging Presented by Public Health Seattle-King County
The term “superfood” has become somewhat of a buzzword in the health and wellness industry, but there’s some truth behind the hype.
While no food can check all the boxes for perfect health, certain foods are packed with essential nutrients that offer major health benefits, especially for older adults.
Making a superfood a part of your regular diet may prevent chronic disease and improve overall health and well-being, according to the National Council on Aging (NCOA).
This article explains what a superfood is, lists superfoods that contribute to healthy aging and gives a few examples of how to incorporate each food into your diet.
What Is a Superfood?
Superfoods are nutrient-dense foods. They have a high concentration of vitamins, minerals, antioxidants, and other beneficial compounds relative to their calorie content — meaning they’re low in calories but super good for you compared to processed foods.
Some examples of superfoods include berries, leafy greens, whole grains, fatty fish, nuts and seeds.
Superfoods vs. Regular Foods
The main difference between superfoods and “regular” foods is their nutritional profile. Superfoods are particularly rich in vitamins, minerals, and antioxidants. Certain superfoods may also be high in fiber, flavonoids (formerly Vitamin P), and healthy fats or “good fats.”
What makes antioxidants so special? These little molecules can decrease, and sometimes even reverse, damage caused in the body by free radicals.
Synthetic antioxidants like butylated hydroxyanisole (BHA) and tert-butylhydroquinone (tBHQ) have been associated with potential health risks and are commonly found in processed foods. Only natural sources of antioxidants, most of which are plant-derived, are good for your health.
What Are the Best Anti-aging Superfoods?
There isn’t a food that can definitively reverse the aging process, but incorporating certain superfoods into your diet can support healthy aging. Below, we’ve listed a few examples of superfoods that are known for their anti-aging benefits:
Blueberries
Blueberries are rich in antioxidants and have been linked to improved memory and decreasing the risk of heart disease, premature death, and type 2 diabetes. Furthermore, their high antioxidant content protects the skin from environmental and UV damage, reducing signs of aging such as wrinkles and age spots.
Looking for a way to add blueberries to your diet that is both delicious and nutritious? Here are a few recipes to incorporate blueberries into your diet:
- Avo-berry muffins
- Blueberry turmeric smoothie
- Broiled glazed peaches stuffed with blueberry compote and cream cheese
Fun fact: Cranberries, tart cherries, raspberries, and acai berries are superfoods too.
Salmon
Salmon is known for its high content of omega-3 fatty acids, which offers numerous health benefits, including decreasing the risk of chronic diseases and reducing inflammation.
If you’re not a fan of fish, these salmon recipes might change your mind:
Avocado
Avocados spread to the U.S. by the 1980s. Today, they’re a trendy superfood, and for good reason. Avocados are filled with vitamins C, E, K, and B6. They’re also a great source of healthy fats, which can help promote a youthful appearance by nourishing the skin and.
Avocado toast isn’t the only way to enjoy avocados. Here are some recipes that put a twist on this popular superfood:
Leafy Greens
Leafy greens like spinach, kale, and Swiss chard contain essential vitamins, minerals, and antioxidants, including vitamins A, C, and E. These vitamins protect the heart, manage blood pressure levels, and maintain healthy skin and vision.
Leafy greens also have a ton of vitamin K. While this is great for promoting the healing of wounds, individuals taking blood-thinning medications should be careful about their vitamin K intake and consult a health care professional before incorporating leafy greens into their diet.
Here are a few recipe ideas for incorporating leafy greens into your meals:
Superfoods can be a beneficial addition to your diet but are not a shortcut to good health. Rather than following superfood trends, prioritize whole, unprocessed foods that naturally contain high levels of nutrients.
Active Aging is presented by Public Health- Seattle & King County. Public Health- Seattle & King County recognizes the important and untold stories of innovation, service, and sacrifice by the Black community and supports efforts to improve equity and achieve social justice. We want everyone to get health insurance and access health care. Visit www.kingcounty.gov/health for health insurance, flu and COVID-19 testing locations.
