5 (Super) Foods You Should Eat

Superfoods are known for their health benefits due to their phytonutrient content—plant compounds that have health-protecting and enhancing qualities. Superfoods are backed by research for their nutritious value, their ability to fight disease and even reverse the aging process! But remember: It is important to eat a balanced diet with plenty of fruits, vegetables, whole grains, lean meats and dairy products. Adding superfoods to your diet is a great idea for those seeking to boost optimum health.

Reader’s Digest scoured the latest research for these five foods you shouldn’t live without.

Açaí

What is it?  The açaí (pronounced ah-sigh-ee) is a Brazilian berry that, according to studies from the Journal of Agricultural and Food Chemistry, packs a punch of antioxidants. It is heart-healthy, and extracts from the berry trigger a self-destruct response in leukemia cells. Açaí is known to help boost energy levels, improve digestion, promote sleep, promote healthier and younger-looking skin and cleanse the body of toxins.

What’s great about it?  Açaí is packed with antioxidants, amino acids and omega-3's. Omega-3's can benefit people who suffer from a number of ailments, including heart disease, diabetes and depression. It is also high in monounsaturated fats—the kind you find in olive oil—and contains omega-6 and -9, which can help lower LDL ("bad") cholesterol.

Use it... as you would any berry—add some to your smoothies in the morning or throw them into your fruit salad. They might be difficult to find, but don’t distress: you can find many juices with açaí in natural food stores. Because açaí  products are higher in fat, the flavour may seem odd at first, so "look for açaí juices that are mixed with other natural fruits,” advises Toronto registered dietician Madeleine Edwards.

Cocoa

What is it?  Cocoa contains complex molecules that are active in our bodies, including several bioactive amines, such as serotonin and dopamine, which are potent antidepressant compounds. Phenylethylamine (PEA) is also found in chocolate; it produces the same brain chemistry as falling in love. Cocoa also contains potent antioxidant compounds called polyphenols, also found in red wine, which researchers believe are responsible for the cardiovascular and metabolic health benefits of chocolate.

What's so great about it?  The benefits of cocoa are innumerable: Several studies suggest cocoa-derived polyphenols reduce blood pressure, improve insulin sensitivity, increase antioxidant capacity, protect LDL cholesterol from oxidation and raise HDL ("good") cholesterol. An additional study found that dark chocolate helped reduce the risk of blood clotting, which lowered the risk of stroke or heart attacks.

Use them... All the health benefits of chocolate come from dark chocolate, which is closest to the pure source of cacao beans. David Wolfe, author of Eating for Beauty and Naked Chocolate, recommends eating raw cacao beans. “They might taste a little bitter at first, but you’ll quickly get addicted. Mix them with goji berries (next page) and wow—a powerhouse of nutrition!”