We all know the importance of a balanced diet; it typically includes fruits, vegetables, milk, meat, or any other source of protein, but what we often lack when we are counting the produce are nuts, seeds, and various tiny superfoods. These are actually nutritional powerhouses that might be micro, but are mighty when it comes to providing benefits to our health.
According to various studies, superfoods, even as small as chia seeds and goji, pack a punch when it comes to long-term health benefits. One study proclaimed that these superfoods give the human body a “plethora” of antioxidants and antimicrobial substances. Another extensive review conducted recently concluded that they help in chronic health diseases, making superfoods good for our long-term health.
Presented are top tiny superfoods that have long been termed amazing and deserve a spot in your meal:
Top 8 Tiny Superfoods
1. Chia Seeds
While there are a lot of seeds that can be included in the superfoods list, we are starting with chia seeds as they tick off the requirements for many. For example, if you are looking for superfoods for pregnancy, chia seeds contain omega-3 fatty acids. If you are looking for superfoods for skin, these tiny black seeds contain high antioxidants.
The fact that today we can find an abundance of easy recipes, such as overnight oats, puddings, chia bowls, and more, has made them a Gen Z favorite.
2. Chickpeas
An ingredient that’s as common from Greece to Goa, Chickpeas are one of the best sources of folate and fiber, making them accountable in superfoods for pregnancy and weight loss. These can be eaten right out of the can or after boiling if they are raw.
Recently, roasted chickpeas have become the IT dish, especially in households with an air fryer. Patricia Bridget Lane, registered dietitian nutritionist, comments on the advantage of chickpeas:
“These little tiny peas are just packed with nutrition… Chickpeas are also an excellent source of non-animal protein. They’re great for vegetarians and vegans.
3. Hemp Seeds
This high-protein source is often neglected when we compare it to its counterparts; Flax and chia often steal the limelight. But these have a nutty flavor, are an amazing dairy alternative, and are often recommended to be eaten alongside the two aforementioned seeds for maximum effect, including magnesium and omega-3. Moreover, there’s no need for any soaking before using; just toss them over dishes!
Stephen Dahmer, MD, Director at the Andrew Weil Center for Integrative Medicine,
Comments on the various advantages of this underrated food item:
“Hemp seeds are tasty, nutritional powerhouses packed full of protein, fiber, good ratios of healthy fats, and even key minerals like magnesium.”
4. Berries
While we would love to get specifics, a handful of berries is perfect for different purposes. For example, blueberries are best for weight loss, Goji berries are superfoods for gut health, and strawberries are superfoods for pregnancy.”
5. Walnuts
You might have expected No. 5 on our superfoods list; after all, most dried fruits are tiny but tremendous due to the fact that they are filled with vitamins and minerals. But the one fruit you are bound to hear about when you look out for superfoods for the brain or as superfoods for kids is Walnuts!
What makes them different from others is that this dry fruit contains a high amount of alpha-linolenic acid, which helps in cardiovascular health. Just recently, a study on the effect of walnuts in young adults took place, and the findings were amazing. Professor Claire Williams, who conducted the research at the University of Reading, UK, concluded:
“A handful of walnuts with breakfast could give young adults a mental edge when they need to perform at the top of their game. It’s particularly exciting that such a simple dietary addition could make a measurable difference to cognitive performance.”
6. Baby Spinach
A lot of leafy greens can be included in superfoods for summer and winter, but what makes baby spinach stand out? They contain the highest amount of folate and lutein, apart from essential vitamins and antioxidants.
This can be termed a favorable find when it comes to superfoods for kids because baby spinach, in comparison to normal-sized spinach, has a milder flavor and less fibrous texture, making it less bitter!
7. Flax Seeds
Superfoods for weight loss cannot be completed without naming Flax seeds. Their main source lies in lignans and fiber, which help in blood sugar regulation, heart health, and the reduction of cholesterol levels.
While they may not be as popular as chia seeds, they are gaining more and more popularity every day to be used over breakfast items such as baked goods and smoothies.
8. Almonds
This is a classic superfood that I had to end the list with, good for the eyes, hair, brain, and way more. We all have heard about eating 3-4 almonds daily right from our childhood through our parents, haven’t we?
Professor Helen Griffiths, who conducted research on an almond-enriched diet, quotes on the results:
“Our study confirms that almonds are a superfood. Previous studies have shown that they keep your heart healthy, but our research proves that it isn’t too late to introduce them into your diet – adding even a handful (around 50g) every day for a short period can help.”
Almonds are so handy; you could easily switch them for your daytime snack or introduce them into even kids’ daily meals, such as pancakes, muffins, cereal, or muesli! Like most dry fruits, they fall in both categories as superfoods for summer and superfoods for the brain.
Conclusion
This Tiny superfoods list’s goal is to provide you with different varieties rather than just combining the most common “superfoods” we originally see everywhere, such as leafy greens and fruits on our plates. Incorporation of these ingredients has risen due to the popularity of social media (the fact that there are some of the easiest ways to utilize these tiny treasures is an added bonus).
Disclaimer: Do not substitute the items mentioned in the list for a balanced diet; always take precautions and give preference to your health, allergies, and attention to your doctor’s or other medical professional’s medical advice.