The term “superfood” is thrown around a lot these days. So what does it even mean? Superfoods are basically foods that have an important nutrient, and can add a boost to a meal or snack. No single food can give us all the nutrients we need to sustain life and to thrive. It really takes a balance of several food groups, and a regular meal schedule. Food groups include grains, proteins, fats, fruits, vegetables, and dairy. And the word “healthy” is not about one particular food or nutrient, but rather a combination of many. With that being said, there are some foods that pack a nutritional punch and can help boost our immune system and even our mood.
Foods that boost our immune system
Antioxidant-rich foods boost our immune system by fighting free-radicals in our body. Antioxidants include vitamins A, C, E, and the mineral Selenium. Brightly colored fruits and vegetables contain higher amounts of antioxidants. Examples of these are:
Berries- high in vitamin C
Bell peppers- high in vitamins A and C
Sweet potatoes- high in vitamins A and C
Pomegranate- high in vitamin C
Foods that boost our mood
The combination of the macronutrients protein and carbohydrate help to produce neurotransmitters in our brain, such as dopamine, norepinephrine, and serotonin. These neurotransmitters have important roles in things like motivation, regulation of sleep, and overall mood. Regularly eating meals and snacks containing both protein and carb will help to maintain healthy neurotransmitter levels. This, in turn, helps with mood. Here are some protein/carb combo snack ideas:
Peanut butter and crackers
Cheese stick and fruit
Greek yogurt or milk*
Peanut butter and banana
Hummus and pretzels
*Milk and yogurt are superfoods on their own, as they contain all three macronutrients- protein, carbohydrate, and fat. This makes for an energy and mood boost. Be sure to purchase dairy products that include some fat, as this nutrient is essential. Fat helps with feeling satisfied, and it’s needed for absorption of some major vitamins.
Remember, the key is balance with regular meals and snacks. If some of these “superfoods” can be added to your meals and snacks, that’s great. But no one food will make or break us, and All Foods Fit.
If you’re looking for more guidance on nutrition or need help with meal planning, disordered eating habits, or other health related concerns, reach out to schedule a nutrition consultation with me.
Contributed by Courtney Stoddard, MS, RD, LDN, CEDRD, Registered Dietitian for Focus Treatment Centers, Chattanooga, TN
