In the quest for vitality and well-being, maintaining a balanced diet is a crucial factor. Health practitioners, fitness coaches, and nutritionists frequently emphasize the importance of incorporating superfoods into one’s dietary routine. As Dr. Lindsey Duncan, a naturopathic doctor, and certified nutritionist, states, “Superfoods are rich sources of antioxidants that fuel our body with essential nutrients and sustain us throughout the day.” The question then is, what superfoods can act as snacks to keep us full and invigorated all day long?
well, Let’s together explore ten superfoods, backed by various studies and research, that serve as excellent snack options. They not only offer a plethora of health benefits but also help curb hunger pangs, keeping you satisfied and energized.
Nuts are a highly nutritious snack that provides a wealth of health benefits, including lower blood sugar and cholesterol levels. They consist of essential nutrients like fiber, protein, vitamins, minerals, healthy fats, and antioxidants. In fact, according to the American Heart Association (AHA), consuming nuts can reduce cholesterol levels due to their high content of unsaturated fats. Some examples include almonds, walnuts, pistachios, and macadamias.
Similar to nuts, seeds are an excellent source of plant-based protein, vitamins, minerals, fiber, and antioxidants. Examples include chia seeds, flaxseeds, pumpkin seeds (aka pepitas), sesame seeds, and sunflower seeds. Harvard Medical School recommends consuming these snacks due to their strong anti-inflammatory properties that can help reduce the risk of certain chronic diseases.
3. Dark Chocolate
Chocolate is not only a delicious snack but also contains antioxidants known as flavonoids which are responsible for its dark color. According to the Mayo Clinic, dark chocolate can help reduce inflammation and the risk of heart disease. Furthermore, they are an excellent source of magnesium which helps in keeping balanced blood sugar levels.
4. Dried Fruits
Dried fruits are a great way to add sweetness to your snacks while still providing essential nutrients like dietary fiber, vitamins A and C, iron, and calcium. According to the USDA, raisins are especially beneficial due to their strong antioxidant properties. Other dried fruits include dates, apricots, figs, cranberries, blueberries, and bananas.
Avocado is a superfood that can be eaten in various forms like mashed or as slices on toast. It is a great source of healthy fats, vitamins A and K, and fiber. Furthermore, according to the University of Michigan Health System, avocado can help reduce inflammation due to its high content of omega-3 fatty acids.
6. Apple Slices
The old adage holds true — an apple a day really does keep the doctor away! Apples are a great source of vitamins, minerals, and dietary fiber. Furthermore, they are an excellent source of antioxidants like quercetin which have been shown to reduce inflammation. A study published in the journal Nutrients found that consuming apples can also help reduce bad cholesterol levels.
7. Hard-boiled eggs
Eggs are a nutritional powerhouse as they are packed with protein, healthy fats, vitamins, and minerals. They make an excellent snack for weight loss due to their high protein content which can help keep you full for longer periods of time. Furthermore, according to the Harvard T.H. Chan School of Public Health, consuming eggs can reduce heart disease risk factors.
Oatmeal is a great snack that can be enjoyed both sweet and savory. It is an excellent source of fiber, protein, vitamins, and minerals. Furthermore, due to its high fiber content, oatmeal can help keep you full for longer periods of time and reduce bad cholesterol levels. According to the Cleveland Clinic, it is an excellent snack for weight loss.
Hummus is a spread made from mashed chickpeas and tahini (sesame seed paste). It contains essential nutrients like protein, fiber, vitamins B6 and C, and iron. Furthermore, due to its high content of monounsaturated fats, hummus can help reduce bad cholesterol levels. A study published in the journal Nutrition Reviews found that consuming hummus can also help reduce inflammation and the risk of heart disease.
Yogurt is a great source of protein, calcium, vitamins A and B12, and probiotics that are beneficial for gut health. According to a study published in the journal Nutrients, consuming yogurt can also reduce inflammation and the risk of certain chronic diseases like heart disease and type 2 diabetes. Greek yogurt in particular is an excellent snack due to its high protein content which can help keep you full for longer periods of time.
These were some amazing superfood snacks that will surely help keep your hunger pangs in check and will fuel your body with essential nutrients. However, it is important to remember that these snacks should only be consumed as part of a healthy lifestyle which includes an adequate amount of exercise and an overall balanced diet.
It’s time to get snacking! Choose one or more of these superfood snacks every day, and you’ll soon start to feel a boost in your energy levels, be more productive, and have an overall improved sense of well-being.