What makes something a superfood?

What makes something a superfood?

It seems like we hear about a new superfood every week, but what does it really mean? There is no strict definition of what exactly constitutes a superfood, but it is generally considered a food with particularly high nutritional content and health benefits.

Because of the non-specific definition, the title “superfood” is sometimes applied to foods that aren’t necessarily worthy of it. Here are some examples of nutrient-dense foods that are worthy of the name.

Foods that live up to the title of “superfood”.

Salmon

Wild salmon contains omega-3 fatty acids, as well as calcium, iron and a range of vitamins, including vitamins A, B12 and D. Research has shown that this fish is full of nutrients for improving cardiovascular health and brain function and may reduce the risk of glaucoma.

When purchasing salmon, remember to always choose wild caught. Farmed salmon is not as high in omega-3 fatty acids, contains pesticide residues, and can be injected with dyes to improve color.

Kale

Kale is often associated with comfort foods and not so much with organic foods, but they should be - especially when prepared in a healthy way. Kale contains vitamins A, B, C, E and K as well as iron, protein, magnesium and manganese. 4 Collard greens, like other members of the cabbage family, also contain glucosinolates, compounds that boost immunity and reduce inflammation.

linseed

Flaxseed contains antioxidants, thiamine, manganese, magnesium, omega-3 fatty acids and is a good source of protein and fiber. 6 studies show that flaxseed can reduce the risk of diabetes, heart disease and cancer. 7 Flaxseeds can be ground or added whole to salads, soups, wraps or baking. Once ground, the oils can go rancid - refrigeration can improve shelf life.

Recipes

Collard Green Salmon Wraps

This recipe contains both wild salmon and collard greens. For an extra superfood boost, add flaxseeds to the wrap filling or serve with a salad sprinkled with flaxseeds.

Recipe courtesy of Bastyr University

Ingredients

1 pound wild caught salmon fillet
1⁄2 cup cherry tomatoes, sliced
2 carrots, shredded
1 orange, peeled and then peeled and diced
1 avocado, chopped
4 large cabbage leaves
1⁄3 cup almond butter
1 tbsp. Tamari
1 teaspoon. Honey
1 tbsp. fresh lemon juice
3 cloves of garlic, minced
Hot water, too thin
Salt to taste

preparation

Prepare the salmon

Preheat the oven to 190°C. Rub salmon fillet with salt and place in the refrigerator for 15-20 minutes. Remove from the refrigerator and place on a baking sheet. Top with cherry tomatoes and bake for 12-15 minutes. Set aside to cool. Once the salmon has cooled, carefully break it apart into flakes.

Prepare the kale

Rinse the collard greens and remove the thick stem at the bottom. Bring a pot of water to the boil. Reduce the heat and place the greens in a colander and place over the pot of simmering water. Cover the colander with a lid and steam for 2-3 minutes or until the color turns vibrant green. Remove from the steamer basket and pat dry with a towel.

Make the wrap filling

Combine carrots, orange peel, orange cubes and avocado. Set aside.

Make the dipping sauce

Combine almond butter, tamari, honey, lemon juice and garlic. Adjust to taste, adding more tamari for saltiness, honey for sweetness, and lemon juice for zing. Thin sauce by slowly stirring in hot water as needed until desired consistency is reached.

Make the wraps

Stuff a steamed cabbage leaf with salmon and cherry tomato flakes and the carrot-orange-avocado mixture. Fold the ends of the sheet and roll the wrap tightly around the filling. Drizzle with almond sauce or serve with dipping sauce on the side.

If you are interested in superfoods and promoting health through nutrition, a career in naturopathy may be right for you.