10 Superfoods You Need To Have On Hand
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Superfoods have been trending for some years now, catching up real fast in the pandemic. 2020 saw a surge in online searches for ‘super foods’, ‘super fruits’, ‘immune system superfoods’, and the like.
Superfoods are basically foods that are dense in nutrients, namely vitamins, minerals, and antioxidants that are not easily available in other foods. While this doesn’t mean that all whole and real foods aren’t nutritious, power foods to boost the immune system have been known to contain that extra boost of goodness. They fight to reduce the risk of several ailments.
Since 2021 is going to be all about strengthening that immunity, here is a list of trending superfoods for gut health you definitely should have on hand in 2021.
Immune System Superfoods List 2021
#1 Exotic Fruits
Acai bowls are power foods to boost the immune system that are only getting popular this year. You can find your delicious acai bowls at K’s kitchen here in Texas. Exotic tropical fruits like Pitaya or dragon fruit, soursop, jackfruit, and pomegranate are becoming quite the rage on this side of the world for their high concentration of tryptophan and carotenoids. With cancer-fighting properties, these tropical fruits are being touted as the new superfoods. Blend them into a smoothie or have them as a mixed fruit platter, as they are not just nutritious but also yummy. With a renewed outlook towards internal wellness, get ready to see a whole lot of exotic fruits.
#2 Elderberry
More people are looking towards holistic treatments for regular cold and flu. Elderberry, the fruit of the elderberry shrub, is one of the superfoods for gut health which has been in use for the treatment of illnesses for a long time now but has recently come to the forefront as the ‘go to’ winter tonic. Studies show elderberry extract is effective at fighting against constipation, hay fever, and common cold and flu and sinus infections. It also has anti-inflammatory effects and acts as a painkiller by tempering the body's immune response. If you are looking for elderberry syrup, you should definitely out Floating O Farms, the first commercial and organic elderberry farm in Texas.
#3 Sea Vegetables
Sea vegetables are immune system superfoods and they are the latest superstars on the healthy eating scene. In the wake of increased global warming, more farmers are looking for sustainable methods to grow food and sea vegetables are providing the answer. From nori (how long does nori last?) (the green, black covering on our sushi), to the kelp (how long does kelp last?) vegetable and kombu (how long does kombu last?), are all edible algae that have made their own league of superfoods. Look for sea vegetables in the international food aisle of large grocery stores. Wrap gobs of tuna salad with nori squares for an instantly healthy snack or sprinkle Atlantic dulse flakes (how long do dulse flakes last?) on stovetop popcorn. (how long does popcorn last?) Read about the other highly popular seaweed food trend here!
#4 Ashwagandha
If you haven't heard of ashwagandha yet, you definitely need to up your healthy eating game. This Ayurvedic medicinal herb native to India now appears in almost all holistic nutrition and wellness circles in the western world. Working as an adaptogen, Ashwagandha is one of the power foods to boost the immune system that helps to manage stress, reduce anxiety, and depression, lower blood sugar levels, and fight inflammation. You can even add it to your mug of Moon Milk. Get this powerhouse of an herb from Texas Medicinals!
#5 Raw Turmeric
Like Ashwagandha, turmeric is another ancient food used in the Indian subcontinent for millennia, only gaining popularity now for its widely studied anti-inflammatory and anti-biotic properties. Turmeric helps prevent arthritis and fight against allergies and histamines. Raw turmeric can be added to basically any and every meal you cook, from stews to stir frys and from moles to chilis. Get your local raw turmeric from WhiteHurst Heritage Farms.
#6 Beetroot
Foods rich in nitrates, such as red beets are converted to nitric oxide in our bodies. Nitric oxide is an essential substance that boosts exercise performance, improves brain function, and lowers high blood pressure. Low in calories, red beets (how long do beets last?) are anti-inflammatory and full of fiber, something that is very much lacking in today's modern American diet. Foods rich in natural nitrates like beetroots, radishes, and turnips can actually be considered super foods for strong cardiovascular health, and for this reason, beets are on our list of superfoods for gut health to have at hand in 2021. Looking for the best beets in town? Hop on here.
#7 Sauerkraut
This year is going to witness the emergence of fermented foods like never before. Sauerkraut (how long does sauerkraut last?) is lacto-fermented green cabbage and is rich in magnesian, calcium, vitamin D and fiber. Fermented foods are teeming with gut friendly bacteria, another essential dietary element almost absent from our daily diets.
You can make your own sauerkraut at home using this simple method.
Fermented foods like Sauerkraut contain neurotransmitters that are necessary for sound mental health. So, for all the right mental reasons, sauerkraut is on this superfoods list for 2021.
#8 Extra Virgin Olive Oil
Fat finally got its rightful place in our diets this time. Healthy fat like extra virgin olive oil is not just for salad dressings, you can use it for cooking as well. There is a detailed blog I have on olive oil that you can read here but in sweet and simple words, Olive oil is one of the immune system superfoods high in monounsaturated fats, contains antioxidants, possesses anti-bacterial properties, has been studied to reduce the risk of heart disease and strokes, and fights against Alzheimer’s and cancer. To find EVOO in Texas, visit Texas Hill Country Olive Oil Company.
#9 Sweet Potatoes
One superfood on the list that’s trending up in 2021 is the humbler cousin of the potato: Sweet potato. Sweet potatoes are quick and easy to prepare and come with plenty of eyesight-boosting beta carotene. Their relatively low glycemic index means that eating sweet potatoes doesn't spike your blood sugar levels like other starchy vegetables. With more magnesium and insoluble fiber, sweet potatoes are a great food for our digestive system as well. Instead of making your fries with regular potatoes, opt for baked sweet potato fries. They are easy to cook and soft enough for young children. Read more about the super tuber here.
For more information about the difference of sweet potato and yam, click here!
#10 Garlic
This potent super food is my home remedy to combat almost every common ailment. It is one of my favorite power foods to boost the immune system and I can use it in just about every dish. Garlic contains trace minerals like manganese, and selenium and is known to reduce LDL cholesterol levels. It also helps reduce the severity of regular coughs, colds, and earaches. Not to forget how delicious it tastes and the umami flavor it lends to food, making it a definite must-have in every kitchen.
Have you read about these immune system superfoods and the latest Food Trends that are stealing the show in 2021? Here they are!
Eat more superfoods, and snack on these healthy options to keep your midnight binge sessions guilt-free.
