Superfoods, a category of nutrient-dense foods celebrated for their exceptional health benefits, have gained popularity for their potential to aid in weight loss, reduce inflammation, and lower the risk of cancer. Packed with essential vitamins, minerals, antioxidants, and other bioactive compounds, these superfoods contribute to overall well-being. Incorporating certain superfoods into a balanced diet can be a potent strategy for promoting weight loss, reducing inflammation, and enhancing overall health, potentially lowering the risk of cancer and other chronic conditions.
We spoke with Dr. Zeeshan Afzal, MD, to learn about three superfoods which can reduce inflammation, aid in weight loss, and lower risk of cancer. Afzal revealed that berries, fatty fish, and cruciferous vegetables are some of the best choices.
Berries
Afzal starts out by noting that berries boast a low-calorie profile and are abundant in fiber, fostering a sense of satiety and diminishing overall calorie consumption. Their antioxidant richness further supports weight management efforts.
"The antioxidants, particularly anthocyanins, in berries have anti-inflammatory properties that can help reduce oxidative stress and inflammation in the body," he says. "Some studies have suggested that the phytochemicals in berries may have anticancer effects by inhibiting the growth of cancer cells. While more research is needed, there is evidence of their potential benefits in reducing cancer risk."
Fatty Fish
Rich in protein, fatty fish such as salmon, mackerel, and sardines, can enhance satiety and contribute to effective weight management. Furthermore, their inclusion of beneficial omega-3 fatty acids supports fat loss and mitigates inflammation.
"Omega-3 fatty acids, particularly eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), have strong anti-inflammatory properties, which can help lower inflammation in the body. Studies have shown that omega-3 fatty acids may have a protective effect against certain types of cancer, such as breast and colorectal cancer. However, more research is needed to confirm these findings," Afzal states.
Cruciferous Vegetables
Afzal highlights that cruciferous vegetables boast a low-calorie content and high fiber, providing a filling quality that aids weight loss endeavors. Additionally, these vegetables feature compounds that have the potential to regulate fat metabolism.
"These vegetables contain phytochemicals like sulforaphane, which have anti-inflammatory properties and may help reduce inflammation and oxidative stress," he says. Furthermore, he notes that "there is substantial scientific evidence suggesting that cruciferous vegetables may help lower the risk of certain cancers, including colorectal, breast, and prostate cancer. These effects are attributed to their high content of bioactive compounds with potential anticancer properties."
