Updated: Aug 14
Do you feel like you’re constantly fighting a battle to stay healthy? You’re not alone. Even the most well-informed folks can get overwhelmed by the latest advice, trends and recommendations.
So, what do we need to know about nutrition and healthy eating in order to make it easier to follow? Fortunately, there are a lot of bright spots. Thanks to the health-conscious trends of the past few years, we now have a much clearer sense of what we need to be eating in order to stay healthy and lean.
Superfoods are at the forefront of this shift. Superfoods are being touted as the answer to fighting chronic diseases, and they’re here to stay. Here’s everything you need to know about superfoods, how they can help you lose weight, and how to incorporate them into your diet.
What are Superfoods?
Superfoods are foods high in nutrients and antioxidants, like lycopene, lutein, and resveratrol. They are considered to be foods that are good for your health and can help you maintain a healthy body weight and a healthy lifestyle (i.e., eat a balanced diet and stay active). Superfoods are being touted as the answer to fighting chronic diseases, and they’re here to stay. If you’re looking for the diet trends of the future, you’ve found them!
Here are the 9 superfoods you should be eating in 2022
One of my favorite superfoods is blueberries. I eat them in shakes, smoothies, salads, cereal and just by hand! Blueberries are high in fiber, vitamin K and C; low-calorie with a ton of antioxidants. They may also lower blood pressure; protect against aging or cancer; help the brain function better and improve memory. One study even says that blueberries have one the highest levels of antioxidants among fruit!
Walnuts are great for snacking- I always have to have a handful of walnuts around just in case I need something to munch on. Walnuts contain antioxidants, omega-3 fatty acids (which can promote gut health), may help lower your risk of diabetes and cancer, and assist with weight loss by reducing appetite.
In one study higher α-linolenic acid (ALA) exposure from walnut consumption was associated with a lower risk of cardiovascular disease.
Wild caught salmon should be a staple in your diet since it is so fresh and delicious. It’s rich in omega-3's, potassium, protein (a great source), B vitamins which are good for brain function, antioxidants for immune system protection against chronic disease like heart disease.
The curcumin in turmeric is one of the most powerful medicinal and anti-inflammatory substances. Taking a turmeric capsule every morning for breakfast, can provide you with many benefits like; improved brain function, lower risk of disease and improvements to arthritis amongst others. One study showed through clinical trials that curcumin may have potential as a therapeutic agent in diseases such as inflammatory bowel disease, pancreatitis, arthritis and chronic anterior uveitis - not to mention certain types of cancer.
Beets are full of vitamins, minerals, inorganic nitrates and are low in fats and calories. Beet consumption has been shown to lower blood pressure due to the conversion of the nitrates into NO within the body. The dilation of vessels makes your blood pressure drop as you have more space for circulation with this process happening naturally by eating beets. Beets also provide athletic performance benefits that improve efficiency while utilizing oxygen so they may help reduce inflammation as well as improving digestive health which will allow weight loss because it’s seen that a proper diet helps curb appetite craving.
Extra Virgin Olive Oil
Extra Virgin Olive Oil is coming in at number 6 on my list of superfoods. I use it often when cooking, and feel healthier than when I don't. It can be used for salad dressings, baking things like vegetables or fish in the oven with olive oil as a marinade, dipping veggies or chips into it (refined!), and even making homemade mayonnaise with it! Extra virgin olive oil contains monounsaturated fats which are full of antioxidants as well as antibacterial ingredients that help fight against Alzheimer's disease and certain cancers.
I like to eat broccoli everyday. Broccoli is a vegetable that can be eaten in various ways, such as in salads, baked with extra virgin olive oil or added to veggie trays. Studies show it contains vitamins and minerals which may help the immune system, digestion and healthy bones/joints. It also has compounds that might decrease cell damage caused by certain long-lasting diseases.
*I do recommend people try eating raw broccoli sometimes though because cooking causes some of the benefits mentioned above (like vitamin C) to diminish.
Avocados are incredibly nutritious and contain 20 vitamins, minerals and more potassium than a banana. Avocados are also known for their antioxidants in addition to cancer fighting properties. One study showed that avocados can be linked with better diet quality as well as lower metabolic syndrome risk among adults who consumed them frequently.
There are many superfoods trending in 2022, but one of the most popular is sweet potatoes. Sweet potatoes are quick and easy to cook as well as filled with nutrients and antioxidants. Instead of getting your traditional burger or fries at a restaurant- which can be time consuming-, try some delicious sweet potato fries instead. They're an excellent substitute for other unhealthy snacks like chips! Sweet potatoes have cancer fighting properties, support gut health, healthy brain function, help you maintain clear vision - they really do it all!
How Can You Use Superfoods in Your Diet?
Some of the ways I have been able to include these superfoods into my diet is by starting to make them a part of my breakfast . Adding some blueberries into my oats (which is another superfood by the way:). - Lunch and Dinner are also awesome ways to get them into your diet daily!
Keep in mind that superfoods taste great on their own, too. So if you don’t want to put them in a recipe you can snack on them as is. You can also keep a journal of what you eat for about a week and track the calories. This can help you see where you could be eating more calories than you think you should be. - Superfoods can be taken throughout the day as a supplement. - Superfoods can be taken alongside other supplements, such as fish-oil supplements or multivitamins.
How to Lose Weight with Superfoods
Superfoods can be a great addition to your diet if you’re looking to lose weight. The key here is to pair these foods with a healthy diet and to stay active. You’ll be much more successful when you’re not trying to do two things at once! The easiest way to incorporate superfoods into a healthy diet is to keep your plate on a Superfoods to Lose Weight plate.
Here’s a quick overview of what Superfoods to Lose Weight plate looks like:
Lean proteins like fish, chicken, turkey, or tofu.
Vegetables – green, yellow, orange, red, and purple (carrots, broccoli, lettuce, etc.) – and limit the starchy ones (potatoes, corn, etc.).
Healthy fats – extra olive oil, coconut oil, avocado, nuts, seeds, or nut butters.
Fruits- blueberries, grapefruit, oranges and apples.
Limit calories by choosing healthier options. - Eat a balanced diet and keep active.
Finishing up our superfoods meal
If you’re looking for the diet trends of the future, you’ve found them! Superfoods are at the forefront of this shift and are here to stay. We’ve compiled a list of nine superfoods that you should be eating in 2022. Not only are these foods good for your health, but they taste great and can help you lose weight. You might think that these foods are only for the health-conscious or for people who are trying to lose weight, but these nine foods are staples that everyone should be eating in 2022.
Disclaimer: Body Health Outlet nor the author of this blog own the product reviewed above. Nor should the contents of this blog be construed as medical advice. Always consult your physician before making changes in your diet plan. This blog should be used for informational purposes only.