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Superfoods, Prebiotics, & Adaptogens: What Are They & How Can They Benefit You?

Eating a diet rich in whole foods, minerals, and antioxidants is one of the most important parts of living a healthy lifestyle. Not only do nutrient-dense foods make you feel great, but they also provide your mind and body with a multitude of potential benefits. 

Although you may frequently hear the words “superfoods”, “prebiotics”, and “adaptogens” thrown around, and know that they are good for you, you may not know exactly what they are and how they can benefit you. We’ll break it all down and tell you exactly how they can potentially benefit you and support total wellness! 

Let’s take a look at each of them one at a time to show you why we think you should add more of them into your daily diet, starting with superfoods broken up into “superfruits” and “supergreens.”

1) Superfruits and Antioxidants

Your body works hard to keep things running smoothly and efficiently. Sometimes though, our bodies need help in the fight against certain threats, such as free radicals. Superfruits and antioxidants are superfood fruits and vegetables high in vitamins C and E, selenium, manganese, carotenoids, or other antioxidants. These antioxidants help fight free radicals.

Free radicals are chemicals in your body that form from exercise, turning food into energy, and external sources such as cigarette smoke and air pollution. Free radicals cause oxidative stress or cell damage in the body which can potentially lead to chronic diseases. The body has its processes for defending itself against free radicals. However, a healthy diet of antioxidants and superfruits can help your body defend itself.

Here are some specific superfruits that are particularly beneficial for your wellness...

Organic Apple Powder

The apple is one of the most popular fruits in the United States and for good reason. Apples are high in fiber, flavonoids, vitamin C, and a variety of strong antioxidants. Apples have a high fiber content, which can help you feel more full as well as aid in proper digestion. Given the fruit’s antioxidant properties, high vitamin and mineral content, and fiber intake, the inclusion of apple powder in your meal replacement shakes is a helpful strategy for a healthy diet. 

Organic Red Cocoa Powder

The cocoa bean stretches back thousands of years to the Mayan civilization of Central America and has continued to play an important role ever since. Known for its chocolate production, this bean is also rich in antioxidants and anti-inflammatory nutrients as well as fiber and minerals such as magnesium, copper, potassium, and iron. Antioxidant polyphenols found in cocoa beans may have many health benefits including helping to reduce inflammation and improving blood pressure and cholesterol levels. 

2) Supergreens and Phytonutrients

Supergreens are nutrient-dense vegetables or plants that are high in phytonutrients, or healthy plant chemicals. Supergreens tend to be rich in fiber, digestive enzymes, antioxidants, and vitamins and minerals that work hard to boost your health and prevent certain diseases. They’re an important part of a well-balanced diet.

Organic Beet Root Powder

Beetroot or beets are a vegetable packed with nutrients and associated with many potential health benefits including improved blood flow, lower blood cholesterol, and increased exercise performance. The beetroot is a great source of inorganic nitrates and other nutrients such as fiber, folate, manganese, potassium, iron, and vitamin C. Its high fiber content also helps support better digestion and gut health.

Organic Broccoli Powder

This popular vegetable is rich in several vitamins, minerals, and antioxidants including sulforaphane, indole-3-carbinol, calcium, vitamin K, vitamin C, dietary fiber, and potassium. Antioxidants sulforaphane and indole-3-carbinol may help prevent cell damage which could give the vegetable potential properties to help combat disease. The vegetable also contains 45–54% of your daily value of vitamin C which helps build better immunity among other health benefits.

Organic Chlorella Powder

Chlorella is a nutrient-dense alga native to Taiwan and Japan. Chlorella is rich in proteins, omega-3 fatty acids, antioxidants, vitamins, and minerals, including vitamin A, zinc, iron, phosphorus, magnesium, riboflavin, thiamine, and folate. With all nine essential amino acids and 50-60% complete protein, chlorella is also a great protein source. Some of its many potential health benefits could include a strengthened immune system, increased oxygen uptake, energy performance, and a healthier heart. 

Organic Spinach Powder

There’s a reason why Popeye was so strong! This nutrient-dense superfood vegetable is low in calories but high in calcium, iron, magnesium, potassium, vitamin A, and folate. As a great source of iron and magnesium spinach helps improve how your body uses and metabolizes your energy. Spinach is also known for other potential health benefits including lowered glucose levels, reduced blood pressure, increased bone health, and improved gut and digestion health. 

3. Prebiotics and Probiotics

Prebiotics and probiotics are all about helping to support the thousands of good bacteria that live in your gut. While we often associate bacteria with disease or sickness, not all bacteria are bad. Good bacteria are necessary for breaking down and digesting your food, reducing inflammation, and keeping your immune system running properly. 

Probiotics are live microorganisms ingested through our food that support our gut health. Prebiotics are a food source for the healthy bacteria in your intestinal tract. Prebiotics are not metabolized through digestion, meaning they survive to the digestive tract where the good bacteria break them down into nutrients. 

The average American does not get the right amount of prebiotics and probiotics in their diet, especially if they aren’t eating enough fiber. Here are some high-fiber prebiotic foods that you should try and get into your diet to support a healthy gut:

Organic Soluble Tapioca Fiber

Tapioca fiber is a starch extracted from the cassava root, a plant native to Brazil and other parts of South America. Tapioca starch is a common substitute for wheat flour given that it’s gluten-free and easy on the stomach. Its prebiotic properties help support digestion and may help reduce inflammation by feeding the healthy bacteria in your gut. As a soluble fiber, it can also help keep you feeling full for longer, which may prevent you from eating more calories than you need. 

Organic Alfalfa Powder

Alfalfa is a fiber-rich sprout that dates back to traditional medicine for its many potential health benefits. Just one cup contains 0.6 grams of fiber and 1.3 grams of protein as well as an incredibly high amount of vitamins and nutrients including calcium, iron, potassium, phosphorus, Vitamin C, and Vitamin K. Its high soluble fiber content helps to support healthy digestion and feelings of fullness, along with reduced cholesterol and lower blood sugar levels

Organic Spirulina Powder

Spirulina is a protein-dense algae with a high content of vitamin B12, beta-carotene, iron, calcium, and phosphorus. Believed to be one of the oldest lifeforms on Earth, spirulina was originally classified as a plant due to its ability to photosynthesize. However, today it is part of the bacterial kingdom due to its biochemical makeup. Spirulina has both antioxidant and prebiotic properties. This is due to its high nutritional value containing proteins, essential amino acids, minerals, essential fatty acids, vitamins, phytochemicals, and liposoluble antioxidants (vitamin E and carotenoids). 

4. Adaptogens

Adaptogens are substances such as herbs, mushrooms, and fungi used to help the body adapt and respond to stress. Adaptogens often exhibit neuroprotective, anti-fatigue, antidepressive, anxiolytic, or nootropic and central nervous system (CNS) stimulating activity. Adaptogens help to maintain a state of homeostasis or a steady state of equilibrium in the body. 

Organic Chaga Mushroom Powder

Chaga is a parasitic fungus that grows on birch and other trees in colder climates. Chaga is rich in antioxidants, vitamins, minerals, and nutrients, including B-complex vitamins, vitamin D, potassium, rubidium, cesium, amino acids, fiber, copper, selenium, zinc, iron, manganese, magnesium, and calcium. Its antioxidant properties may help lower blood sugar and cholesterol levels. 

Organic Ginger Root

Ginger is a spicy root that dates back to over 3000 years ago. It’s been used throughout history to help with many health concerns, and supports great digestive health. Ginger root is high in antioxidants as well as certain chemical compounds that could help protect your body from germs and bad bacteria. 

Organic Turmeric Powder

Turmeric is a spice and medicinal herb used in India for thousands of years. The main ingredient in turmeric is curcumin which is an antioxidant with strong anti-inflammatory effects. Turmeric could also help support your immune system by increasing several types of gut bacterial species that are helpful for your body. This makes turmeric ultra-beneficial as a helpful adaptogen, powerful antioxidant, and with prebiotic-like benefits for the gut.

At 310, we aim to help you support total health and increased wellness by including superfoods, prebiotics, and adaptogens in our super-yummy meal replacement shakes

Interested in learning more about helpful ingredients to include in your daily diet? Check out the 310 Blog for the latest articles, news, and updates on all things healthy weight loss and nutrition. 


Sources

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  • Written by:

    Megan Elizabeth Clark

    310 Nutrition Content Writer 

    Megan Elizabeth Clark is a freelance copywriter and content marketing specialist in the health, wellness, and fitness industry. As a NASM certified personal trainer and RYT-200 certified yoga instructor Megan is passionate about using her fitness background and writing skills to provide authentic, actionable, and accurate information to the world [...]

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