9 healthy superfoods every troop should try at least once

Nov 9, 2021
3 minute read
(Source: Unsplash)

(Source: Unsplash)


From a scientific view, there is no such thing as superfoods. The term superfoods were coined for marketing purposes to…

From a scientific view, there is no such thing as superfoods. The term superfoods were coined for marketing purposes to influence food trends and sell products. Superfoods are bestowed as those that are nutrient-rich with a capacity to affect health positively. Although most foods fall under the category of superfoods, a single food can't contain all the nutrients needed for good health or fight diseases. That being said, warriors take nutrition seriously and these are 9 superfoods every troop should incorporate into their diets - at least once.

1. Blueberries

Greg Wagner, a store associate for the Hurlburt Field Commissary, restocks blueberries in the commissary on Hurlburt Field, Florida. The commissary is one of the many facilities on the installation annually evaluated by the Health and Wellness Center for healthy food options to sustain combat-ready Air Commandos and their families. (U.S. Air Force photo by Airman 1st Class Robyn Hunsinger)

Blueberries are excellent sources of antioxidants, placing them on top of the list for berries that can prevent cancer, inflammation, macular degeneration and heart disease. Thanks to the epicatechins antioxidants, blueberries can also defend against UTIs and provide hydration to skin and body cells.

2. Leafy greens

Leafy greens such as spinach, kale and romaine lettuce are muscle builders rich in omega-3 and folate. Omega-3 prevents the occurrence of inflammation, prevents the risk of stroke, heart disease and osteoporosis. Folate increases blood flow to all body parts, protecting you against age-related sexual problems.

3. Kefir

Fermented foods have hundreds of health benefits because of the probiotic organisms that reinforce bacteria in the gut. Kefir is a type of fermented milk that has more benefits to health than other probiotics like yogurt. It helps to boost the immune response and protects against cancer. Kefir is packed with calcium and protein that also boosts the immune response.

(Source: Unsplash)

4. Carrots

Many vegetables and fruits that are orange, yellow or red contain large quantities of carotenoid fat-soluble compounds related to the reduction of cancer cells and inflammation. However, most of them have a high calorie content, therefore, should be consumed in minimal quantities. It is best to consume these foods in their raw form if you want excellent results.

5. Black Beans

All beans have powerful nutrients to boost heart activities, but none are as beneficial to your brain as black beans. These superfoods contain antioxidant compounds that have been proven to improve brain function. They also have a low caloric content and are free of saturated fats.

6. Green Tea

A cultural tea ceremony was held for members of the U.S. Army, participating in the bilateral training exercise known as Yama Sakura 63 held in Sendai, Japan. US Army photo.

Green tea is an original Chinese product and is proven to contain a wide array of medicinal benefits. It contains antioxidants and polyphenolic compounds that help prevent inflammation. The most prevalent antioxidants in green tea are the catechin epigallocatechin gallate (EGCG), which gives green tea the power to resist chronic illnesses such as heart disease, cancer and diabetes.

7. Nuts and Seeds

Nuts such as ground nuts and almonds are rich in omega-3 fats and have a high fiber content. Seeds, on the other hand, have plenty of plant compounds that have anti-inflammatory and antioxidant properties. When consumed in large quantities, seeds and nuts can prevent oxidative stress and protect against heart disease.

8. Garlic

Garlic is a spice taken for granted because most people do not know its benefits. It is a close relative to onions and is a good source of manganese, Vitamin C, selenium, and fiber. It is popularly used as a spice because of its unique flavor. Research indicates that garlic is an antibiotic that destroys viruses in the body and can treat flu, cough, yeast infection and stomach upset.

9. Turmeric

Turmeric has an active compound known as curcumin that has extensive medicinal properties. It is a bright yellow spice occasionally used in food preparation. The curcumin in turmeric has potent anti-inflammatory and antioxidant effects that help in the treating and prevention of chronic illnesses including cancer, diabetes and heart disease. One downside to using curcumin is that the body does not absorb it easily like other nutrients. However, pairing it with fats and other spices can help increase its absorption rate.