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Exploring the Top Superfoods Backed by Science

The term "superfood" has become a popular buzzword in health and nutrition circles. Though there's no medical definition, superfoods generally refer to foods that are nutritionally dense and provide significant health benefits.

Many everyday foods make the superfood list. By incorporating more of these nutritional powerhouse foods into your diet, you can potentially boost your overall health and wellbeing.

Keep reading for a thorough review of 15 top superfoods, the scientific research behind their benefits and simple ways to eat more of them.

Blueberries

Sweet and tangy blueberries are brimming with important nutrients and plant compounds that provide a range of impressive health benefits. Here's what the research says about adding more blueberries to your diet:

• Packed with vitamin C, manganese and fiber.
• High in antioxidants called anthocyanins that protect cells from damage.
• May boost heart health by lowering "bad" LDL cholesterol and blood pressure.
• Can regulate blood sugar levels and improve insulin sensitivity.
• Studies show potential cancer-fighting and brain health benefits.

Try adding fresh or frozen blueberries to oatmeal, yogurt, smoothies and salads for a flavor and nutrition boost.

Salmon

Salmon is one of the most nutritious fish you can eat:

• Rich in omega-3 fatty acids EPA and DHA, important for heart, brain and eye health.
• High in protein, B vitamins and potassium.
• Contains astaxanthin, an antioxidant that lowers inflammation.
• May benefit skin health and reduce arthritis symptoms.
• Farmed or wild salmon are great choices.

Aim for at least two 3.5 ounce (100 gram) servings of salmon per week. Bake, grill, poach or pan fry for healthy preparations.

Sweet Potatoes

Orange-fleshed sweet potatoes provide an array of vitamins, minerals and antioxidants, including:

• Packed with vitamin A in the form of beta-carotene.
• High in vitamin C, manganese and fiber.
• Rich in antioxidants like anthocyanins to fight free radicals.
• May regulate blood sugar, boost immunity and reduce oxidative stress.

Roast, bake or microwave sweet potatoes whole or dice them up to add to soups, stews and stir

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.