While there is no universal standard definition for a super seed or super fruit, they are often described as providing a number of nutrients and health benefits all in one package. We've listed nine super seeds and fruits here for those who want to eat natural, minimally processed foods.
1. Chia seed :Chia seeds are commonly used in yogurt, homemade mixes, baked goods, bars, beverages and snacks. They are high in omega-3 fatty acids, calcium, phytonutrients, vitamins, minerals and antioxidants.
2. Flaxseed: Flaxseed is a good source of protein, fiber, antioxidants and phytoestrogens in the form of lignans and omega-3 fatty acids. A study has also linked eating flaxseed alone to lowering blood cholesterol.
3. Sunflower seeds: Often considered a traditional snack, sunflower seeds provide monounsaturated and polyunsaturated fats, protein, fiber, vitamin E and phytochemicals such as choline, lignan, phenolic acids and betaine.
4. Pumpkin seeds: pumpkin seeds are full of protein, fiber, manganese, magnesium and phosphorus.
5. Blueberries: Daily blueberry consumption can reduce blood pressure and arterial stiffness, and they are packed with fiber, vitamins, minerals, fructose and antioxidants. Antioxidants in blueberries have been linked to the prevention/delay of diseases such as cancer, heart disease and the aging process.
6. Acai berries: acai berries are a rich source of anthocyanin and have a fatty acid ratio similar to olive oil. They have been shown to have anti-inflammatory properties.
7. Sour cherries: tart cherries are high in anthocyanin and have high antioxidant activity. Reported benefits include improved sleep, anti-inflammatory activity in arthritis and gout, and recovery from sports.
8. Avocados: More than just the main ingredient in guacamole, avocados have beneficial effects on cardio-metabolic risk factors beyond their heart-healthy fatty acid profile. In a study of 45 overweight or obese subjects who ate moderate fat, including an avocado per day, cholesterol levels were lower than those on a comparable diet without the avocado or those on a low-fat diet.
9 . Cranberries: Cranberries have long been associated with promoting urinary tract health, but have also been shown to benefit heart health, cancer prevention, oral health and glycemic response.
