Although the term superfood is overused I think it’s important to point out foods with the highest nutrient density and health benefits. High nutrient density foods become even more important as you age because your digestive tract doesn’t absorb micronutrients, like vitamins, and macronutrients, like protein, as well as it did in your youth.
Here is a list of some items to experiment with. Find great recipes online.
Coffee is loaded with antioxidants which can protect against cell damage and reduce your risk of chronic diseases like colon cancer, stroke and diabetes. Green tea has similar antioxidant properties that protect against esophagus and stomach cancer.
Hawaiian sweet potatoes, Japanese Purple yams and Purple Peruvian potatoes are the holy trinity of starches. They contain more vitamins, antioxidants and fiber than regular spuds. Find them at most major markets. Hawaiian sweets (actually the root of a morning glory plant) can be found at most Asian markets.
Who doesn’t love dark chocolate? I recommend one square a day of 70% dark chocolate to keep your brain happy and to reap the health benefits. More is NOT good as the sugar fat and calories negate the health benefits if you go overboard. Find the brands with the least amount of sugar and fat.
Asparagus in green, purple and white varieties is easy to get your hands on and if produced locally it maximizes the nutrient content and diuretic properties. It has high potassium and B12 which you need for energy production.
Sulfur compounds in raw garlic and onions give them a potent smell and have antimicrobial properties. They also contain allicin which wards off heart attack and stroke.
Unsweetened Greek yogurt will help you lose fat faster because of its higher protein content. It’s also great for your gut microbiome and improves digestion and absorption of nutrients.
Blueberries, blackberries and raspberries are all powerhouses of antioxidants and have super high rates of fiber while being extraordinarily low in calories. A cup of berries averages 70 calories and has about 7 grams of good fiber.
Of course this is just a small sampling of the wide variety that is currently available. I will be talking more about this in future posts.