Nine superfruits and super seeds to add to your diet March 24, 2015 Topics Although there is no universal standard definition of a super seed or superfruit, they are often described as providing a number of nutrients and health benefits all in one package. A new article describes nine seeds and superfruits that fit the bill for consumers’ desire for natural, minimally processed foods. 1. Chia Seeds: Chia seeds are often used in yogurt, homemade trail mixes, baked goods, commercial nutrition bars, beverages and snacks. They are high in omega-3 fatty acids, calcium, phytonutrients, vitamins, minerals and antioxidants. 2. Flaxseeds: Flaxseeds are a good source of protein, fiber, antioxidants, and phytoestrogens in the form of lignans and omega-3 fatty acids. A study has also linked eating ground whole flaxseed to lowering blood cholesterol (Health Canada, 2014). 3. Sunflower Seeds: Often considered a traditional ballpark snack, sunflower seeds provide monounsaturated and polyunsaturated fats, protein, fiber, vitamin E, and phytochemicals like choline, lignan, phenolic acids and betaine (Phillips, 2005). 4. Pumpkin Seeds: Pumpkin seeds are packed with protein, fiber, manganese, magnesium, and phosphorus. 5. Blueberries: Daily blueberry consumption may reduce blood pressure and arterial stiffness (Johnson, 2015) and are packed with fiber, vitamins, minerals, fructose, and antioxidants. Antioxidants in blueberries are linked to the prevention/delaying of diseases such as cancer, heart disease, and the aging process. 6. Acai Berries: Acai berries are a rich source of anthocyanin and have a fatty acid ratio similar to olive oil. They have been shown to have anti-inflammatory properties. 7. Tart Cherries: Tart cherries are high in anthocyanin and have high antioxidant activity. Reported benefits include enhanced sleep, anti-inflammation in arthritis and gout, and sports recovery. 8. Avocados: More than just the main ingredient in guacamole, avocados have beneficial effects on cardio-metabolic risk factors that extend beyond their heart-healthy fatty acid profile (Wang, 2015). In a study of 45 overweight or obese subjects who ate a moderate-fat diet including an avocado daily had lower bad cholesterol than those on a similar diet without the avocado or those on a lower-fat diet (American Heart Association, 2015). 9. Cranberries: Cranberries have long been associated with benefiting urinary tract health but have also shown to benefit heart health, cancer prevention, oral health, and glycemic response (Cranberry Institute, 2014). References: Sciencedaily.com Post Views: 1,402 Leave a Reply Cancel ReplyYou must be logged in to post a comment. This site uses Akismet to reduce spam. Learn how your comment data is processed.