While the term ‘superfoods’ has recently gained popularity, their value as nutrient-rich foods was recognized at the beginning of the 20th century. Many of these foods have been derived from traditional dietary and medicinal practices from around the world, including Ayurveda and traditional Chinese medicine. In recent years, more and more studies have documented the considerable benefits of superfoods when incorporated into the daily diet.

What are superfoods?
Superfoods are highly food items that are full of essential vitamins and minerals, and can greatly enhance overall health and well-being, as well as help fight various diseases. When combined with a balanced diet and a daily exercise regime, superfoods can result in an overall improvement in your health, as well as anti-aging benefits.

Some of the best superfoods
Superfoods include a variety of fruits, vegetables, grains and meats that are full of vital nutrients. Some of the most effective superfoods include the following:

• Blueberries:  These berries are packed with phytochemicals and antioxidants, and also contain rich amounts of manganese, vitamin K and vitamin C.
• Cinnamon:  This spice is also rich in antioxidants and is effective in treating nausea, inflammation, and PMS, and also helps in lowering cholesterol and blood sugar levels.
• Salmon:  This fish is packed with omega-3 fatty acids that help keep the brain and heart healthy, and it also has anti-inflammatory properties.
• Avocado:  This fruit contains more potassium than a banana and is rich in vitamin C, vitamin K, folate and monounsaturated fats that are good for the heart.
• Sweet potatoes:  These vegetables are densely packed with potassium, manganese and vitamin C. Moreover, just one cup of cooked sweet potatoes provides more than 70% of the daily requirements for vitamin A.
• Acai berries:  Apart from being rich in antioxidants, these berries are packed with nutrients such as vitamin B, magnesium, fiber, and potassium. Research indicates that the nutritional properties of acai berries can lower blood sugar levels, improve lipid profiles, and enhance cognitive abilities.
• Flaxseeds:  These seeds are full of protein and fiber and are also rich in magnesium, thiamine, phosphorus, and omega-3 fatty acids, making them an excellent diet food. These seeds are also good for the heart.
• Coconut oil:  This is rich in medium-chain triglycerides that have antioxidant properties, and also improves health by fighting bacteria.

Ways to incorporate superfoods
Incorporating superfoods into a balanced daily diet can significantly enhance health, energy levels, and well-being. Most nutrient-rich fruits and vegetables, like blueberries and sweet potatoes, can be easily obtained from the grocery and incorporated into regular meals. Products like acai berries and flaxseeds can be found at specialty stores or pharmacies and can be added to smoothies, shakes or as a topping on granola for a healthy breakfast. Spices such as cinnamon can be added to regular cooking for extra nutrition, while coconut oil can be used in place of refined oils. The American Heart Association recommends two servings of fatty fish such as salmon every week to boost heart health and reduce cholesterol. As many of these superfoods also contain allergens, one should ensure that they are not allergic to these foods.