Why Superfoods Benefit Us and the Planet
If you read health magazines, you’ve undoubtedly learned about the wonders of superfoods. These nutritional powerhouses pack a lot of punch into each serving, providing a hefty supply of nutrients with fewer calories. But how do superfoods benefit you and the planet? Here’s what you need to know. Let this article inspire you to improve your diet — we have tips for that, too.
What Are Superfoods?
According to Tara M. Schmidt, M.Ed., RDN, LD and Mayo Clinic expert, the term “superfood” refers to any nutrient-dense food that supplies many of the macros and micros necessary for health. She further explains that though the term is a marketing buzzword designed to catch consumers’ eye — for example, adding the words “whole grain” to a bread label — most genuine superfoods may prevent disease.
Countless foods have earned, and sometimes lost, the superfood label over the years. For example, eggs always come to mind. However, most superfoods are plant-based.
- Broccoli, cauliflower and similar cruciferous vegetables have a hefty dose of fiber, low calories and contain compounds called glucosinolates that kill cancer cells, prevent tumor growth and protect healthy cells nearby.
- Dark, leafy greens, like kale, are full of fiber and nutrients. Collard greens, romaine, spinach and Swiss chard are among the best sources of folate, a crucial B vitamin, especially for moms-to-be.
- Avocados are a rich source of fiber and 20 vitamins to nourish your body. They also contain ALA, an omega-3 fatty acid that benefits heart health.
- Berries are rich in antioxidants, particularly anthocyanins, which are excellent for heart and brain health.
- Turmeric and ginger are Eastern root spices with powerful anti-inflammatory properties. Ayurvedic medicine practitioners have used them for centuries.
- Nuts and seeds are excellent plant-based protein sources and also contain fiber and various vitamins and minerals. Some varieties contain substances that may influence human hormone health.
- Whole grains are fiber powerhouses and take longer to digest, keeping your blood sugar levels stable. Additionally, some varieties, like oats, amaranth and quinoa, are gluten-free but high in protein, though you must read labels carefully if you have sensitivities to avoid cross-contamination. Ensure the product is gluten-free before use if you have celiac disease.
- Yogurt and fermented foods are superfoods because they contain probiotics, which are live microorganisms that nurture your gut. Your intestines naturally contain colonies of these healthy bacteria, but they deplete over time. Eating fermented foods may restore a better balance. It’s especially good when consumed with prebiotic fiber, such as that found in whole grain or flaxseed. A flax/yogurt/berry parfait might look like a sweet treat, but triple qualifies as a superfood.
Additionally, the foods above are low in calories. Nuts and whole grains supply the most energy and form a complete protein when eaten together. Therefore, vegans and vegetarians can dig into a nut butter sandwich on 100% whole-wheat bread to complete their amino acid needs without consuming animal products.
The ability to combine various plant-based sources to create a complete protein is one of the many reasons superfoods contribute to the planet and your health. Let’s examine the parallels.
Why Superfoods Benefit the Planet
Superfoods are primarily plant-based. Though new research casts aspersions on how significantly livestock production contributes to climate change, it still accounts for well over 10% of total greenhouse gas emissions, according to the Food and Agriculture Organization of the United Nations. Some scientists put the number even higher, at closer to 20%.
However, switching to a primarily vegetarian or vegan diet can reduce your greenhouse gas footprint by 49%. It also decreases land use by 76%, which frees up agricultural acreage for crops capable of feeding a much larger population than cattle or hogs.
Even with all the world’s wealth and abundance, one in 11 people goes to bed hungry. Repurposing some of the land used for meat production into growing food for people could address this deficiency, though doing so would require a shift in leadership and resource allocation.
Additionally, livestock production contributes to environmental degradation in multiple ways. More severe storms, driven by climate change, can result in agricultural runoff that contaminates waters people rely on for drinking and recreation. Additionally, cattle expel a considerable amount of methane, a greenhouse gas heavier than carbon.
3 Ways to Creatively Add More Superfoods to Your Life
Now that you know how superfoods benefit you and the planet, here are three sneaky ways to incorporate more into your meals without drastically changing your diet.
1. Substitute
Experiment with replacing less nutrient-dense foods with superfoods in your weekly cooking. For example, try superfood avocados mixed with cucumbers, bell peppers, tomato and onion in your favorite sandwich — enjoy it on a meatless Monday. Another switch? Instead of croutons made from bleached flour, sprinkle a whole-grain version with nuts and seeds on your salad for protein and crunch.
2. Sprinkle It On
You can also include more superfoods in your diet by sprinkling them in. For example, start your day with an anti-inflammatory punch by adding a bit of turmeric and ginger to your coffee grounds — it also imparts a lovely hint of chai many enjoy. Berries are a cinch to add to parfaits or salads, such as a blueberry, spinach and feta version with raspberry vinaigrette.
For an extra boost, consider adding antioxidant-rich reishi mushroom powder to your smoothies or tea. Known for its potential to support immune function and promote overall wellness, this adaptogenic superfood blends seamlessly into your daily routine, making it easy to enhance both nutrition and vitality.
3. Sneak Them In
Take this last hint to heart if you have kids or are picky about eating your veggies. Instead of steaming them as a side, sneak them into meals. For example, you can include ground cauliflower in chicken nugget breading, slide slivers of kale into that steaming bowl of soup, mix up your mac and cheese with a bit of broccoli or swap Greek yogurt for mayonnaise on your midday wrap.
How Superfoods Support Health and Environmental Wellness
Superfoods benefit us by providing vital nutrients essential for life. They also help the planet by lowering the carbon footprint of meal production. Stock up on your favorite varieties and find sneaky ways to get more superfoods in your diet to enhance your nutrition and feel your best.
