What Are Superfoods?

Thanks to the internet, you can find a way to validate or dispute pretty much any claim made regarding the right way to feed your body. Kale, acai, blueberry, gogi berry, wheatgrass … at one time or another, all of these “superfoods” came highly recommended and could be found in everything from bowls to juices to smoothies. Kale smoothies, kale chips, kale salads, acai bowls, acai smoothies … you get the picture.

The reality is, the only thing that makes a superfood trendy is great marketing. Does that mean they aren’t worth enjoying? No. Does it mean they’re not actually healthy? No. In fact, the one consistent bit of advice you will find since the beginning of time is to eat your fruits and vegetables. And despite the proliferation of superfood marketing, when you get down to the real foundation, superfoods are almost always fruits, vegetables, berries or lean proteins. So, say what you will about the “trendiness” of a particular fruit or vegetable, there is nutritional value in superfoods.

And you don’t have to spend a lot of money to get that nutritional value. Here are my top 5 picks for affordable, nutrient-dense foods that are easy to add to any healthy, balanced diet.

Blueberries

Blueberries contain antioxidants that help protect your body. According to the Mayo Clinic, “the deep-blue hue comes from anthocyanin, an antioxidant whose abilities may help protect the body from heart disease and cancer, as well as reduce inflammation and increase immune function.”

Blueberries add some great flavor to smoothies, yogurt or salads and can even be enjoyed as a snack on their own. Just keep an eye on the overall sugar content of the accompanying foods. Yes, blueberry muffins are delicious, but the healthy effects of those berries may be undone because of all the sugar it takes to make a good muffin.

Kale

Yes, Kale. To many people, it may be “so last year,” but the versatility of kale keeps it on the top of my list. This leafy green is higher in protein than other greens — 3 grams of protein per cup, which is great if you’re trying to build muscle. Live Science outlined the health benefits of kale in an article titled Kale: Health Benefits & Nutrition Facts. It’s fat free and high in vitamins A, C and K. In fact, kale has more vitamin C than an orange.

Like blueberries, it’s great in salads and smoothies. Kale is also durable enough to be sauteed without becoming too slimy and wilted.

Eggs

The poor egg has gotten a lot of flack in the past for being high in cholesterol. But recent research has cleared it of it’s bad reputation and placed it among the healthy foods. A single egg contains about 6 grams of protein and a bunch of vitamins. The versatility of eggs makes it a perfect alternative to meat and provides a filling snack on the go. Just be sure to steer clear of fried eggs, which are usually cooked in oil, which adds calories and potentially unhealthy fat fast.

Salmon

If you’re looking for a healthy protein, try salmon. Although high in fat, it’s high in Omega 3, which is an essential fatty acid the body can’t make on its own. Omega 3 helps you get glowing skin and well-lubricated joints, which is important if you’re active. A 4-ounce serving of salmon provides more than 50 percent of the daily recommended protein intake — and that’s good news if you’re looking to build muscle and reduce fat.

Because it’s a fatty fish, salmon doesn’t need to be cooked in additional oils and pairs well with other healthy foods like garlic, rosemary, turmeric and yogurt. This is the most expensive recommendation on the list, however, as responsibly raised salmon can reach $16 per pound in some areas. But a pound is 16 ounces and a serving size is 4. So go ahead and splurge every now and then. You probably spend $4 on more useless things without even batting an eye, anyway.

So there you have it. Whether a food is considered “super” might change from year to year, but the nutritional value of fruits, veggies, berries and lean proteins doesn’t.

— By Lesley Nickus, healthy eater and researcher of cool stuff

Lesley is not a nutritionist, doctor or dietician. Before making big changes to your diet, be sure to talk to your doctor about specific needs you might have.