Avocado is a vital element to a modern-day brunch staple, avocado toast, and contains a horde of nutrients worth celebrating. An avocado provides 29 milligrams (mg) of magnesium, which plays a role in regulating blood pressure and blood sugar, Magnesium deficiency is associated with an increased risk for type 2 diabetes. Avocado also provides fiber (6.75 mg per ½ fruit), along with heart-healthy polyunsaturated and monounsaturated fat. Replacing saturated fat (from sources such as butter) with the fats found in foods such as avocado can help reduce the risk for heart disease.
It’s a tad weird to think of fruit as trendy, but if you’ve noticed the bang of “bowl foods” in cafes and restaurants, you’ll know exotic fruits like acai berries, dragon fruit, mango, and pomegranate are definitely the ‘IT’ thing. Exotic fruits have long been well-regarded as superfoods for their dietary content and medicinal properties. Pomegranates, for example, may boost heart health, and make a decent candidate for nutritional supplements that could prevent cardiovascular illnesses.
Termed after the cross-like guise of their petals, cruciferous vegetables are known for health benefits such as decreasing the risk of cancer, and heart attacks and strokes. Broccoli, Brussels sprouts, bok choy, cauliflower, cabbage, and maca (a Peruvian plant popular in North America as an energy booster) are all types of cruciferous vegetables that are packed with fiber. Not only is fiber beneficial for you, but it makes you feel full for a longer period of time, which could help with weight loss.
Kimchi & Kombucha:
You know fermented foods are a trendy group right now. Kimchi, kombucha, kefir, miso, sauerkraut, and yogurt are all fermented foods, immensely rich in probiotics.
Probiotics are “healthy” bacteria, and the human body produces millions of them, making up the greater community called the microbiome. Probiotics contribute to a healthy gut microbiome and play a role in disease deterrence. Probiotics are found in supplements but also often in fermented foods. The live bacteria in yogurt, for instance, may diminish the risk of chronic inflammatory conditions such as Crohn’s disease, rheumatoid arthritis, and ulcerative colitis.
Beans & Legumes:
As far as superfoods go, the beans and legume family have the power of plant-based protein. Unlike nourishment from countless animal sources, beans and legumes are low in saturated fats — which can increase cholesterol levels and contribute to heart problems — and yield health benefits that most animal products simply don’t.
Chickpeas, edamame, lentils, peas, and the thousands of other bean categories are packed with nourishment, and according to research the high fiber and vitamin levels in them can aid with weight loss and regulating blood sugar levels. Peanuts are also a member the legume family, making this nut look-alike a great, low-carb snack.