Superfoods: What Are They, and How Do They Help?

Your diet can have a huge impact on the progress of your recovery. If you are trying to rebuild the muscles, tendons, ligaments and other surrounding structures, then proteins are essential. Fruits, vegetables, and whole grains will help you to lose weight, while boosting the state of your body. As any Lake Shore physical therapist will tell patients, a healthy diet is essential to recovery. Superfoods are key among them.


What is a Superfood?

While the FTA and dietitians are not quick to unite behind this label, many proponents of superfoods argue that they have several rare health benefits. In addition to being loaded with healthy nutrients, these superfoods also offer other health benefits. Ranging from cancer-preventing antioxidants to inflammatory-reducing polyphenols, superfoods play an important role. There are many superfoods, spanning several food groups, and they have different effects. A Lake Shore physical therapist can help you to select foods that will be most beneficial to your individual needs. These are some of the most common superfoods.


8 Examples of Superfoods


1. Blueberries

As one of the most common superfoods, blueberries are well-known for their diverse effects.

Even without considering the effects that they have on the body, blueberries are a healthy addition to any diet. They are chock full of vitamins and soluble fiber.

The phytonutrient content in blueberries prevent cell damage. These antioxidant-dense berries also protect against cancer, and age-induced conditions such as Alzheimer’s.

blueberry bowl

For creative ways to add blueberries to your diet, try adding them to yogurt, or bake blueberry bread.

While blueberries provide plenty of nutrients, other fruits like cucumbers and apples can prevent dehydration.


2. Kale

Like other dark vegetables (broccoli rabe, spinach and more), kale offers many benefits. With plenty of calcium, vitamin A and vitamin K, kale is central to a balanced diet.

Like blueberries, kale also decreases the chance of cancer, especially breast and ovarian cancer.

Many people eat kale in salads, but juices and cooked kale are common as well. To learn how kale can play a role in expediting your recovery, ask your Lake Shore physical therapist.


3. Salmon

Salmon has a high fat content, which, in this case, is a good thing.

The omega-3 fatty acids present in salmon are indispensable in any diet. Because the human body is incapable of producing omega-3 fatty acids, eating fish (or taking supplements) is a must.

Over time, these fatty acids will work to improve circulation in the body, improve cholesterol, and reducing inflammation. In muscle injuries, this is critical. For example, salmon may be helpful in healing a back injury. Ask a Lake Shore physical therapist if this is will aid in your recovery.


4. Black Beans

black beans

A staple in Mexican cuisine and lifting diets, black beans are an outstanding source of protein.

They are also low in fat, making them perfect for people seeking to lose weight.

Black beans are rich in fiber, antioxidant and iron content. With soluble fiber, black beans also give the impression that they are full for a longer period of time. So, even if you are not seeking to lose weight, a Lake Shore physical therapy office will recommend black beans for a balanced diet.


5. Whole Grains

White breads are notoriously devoid of most helpful nutrients. Whole grains, their healthy counterpart, are quite the opposite.

Eating plenty of whole grains has been connected with weight loss. Whole grains contain ample fiber, meaning that they are also great for the digestive system.

Studies show that consumption of whole grains decreases the risk of diabetes, heart disease and stroke. Regardless of the injury, a Lake Shore physical therapist will recommend whole grains as a healthy source of energy.

Thanks to the energy boost they provide, eating carbs before a workout is almost as important as warming up.

Quinoa, grain-heavy cereal, oatmeal, and brown rice are all easy and healthy ways to consume whole grains.


6. Sweet Potatoes

Unlike red potatoes, sweet potatoes can be a constructive and healthy part of your diet.

Not only are they a tasty, low-calorie food, but sweet potatoes also contain plenty of nutrients. Iron, Vitamin A, Vitamin B, and Vitamin C are all part of sweet potatoes. Additionally, fiber aids the digestive process, and beta-carotene converts to vitamin A following consumption. They are also great for people with diabetes.

Sweet potatoes are easy to prepare, too. For the simplest preparation method, sweet potatoes can be baked, but they can also be easily prepared with other foods. Fried, though, sweet potatoes can be quite unhealthy.


7. Avocados

Now more popular than ever, avocados are often used as a sandwich topping, spread, and as the base for guacamole dips. They’re also a superfood, and for good reason.

With a buttery substance, avocados are high in monounsaturated fats. They are also great in preventing cholesterol from rising, improving eyesight, and keeping sugar levels in control. As a great source of healthy fats, many Lake Shore physical therapists will recommend avocados to recovering patients.

avocado spread


8. Nuts

While external sources of flavor like salt and other additives can decrease the nutritional value, nuts are generally healthy.

The nutritional value, as well as the particular benefit, varies by nut. Almonds carry ample calcium. Cashews are an outstanding source of iron, folate and Vitamin K. Walnuts contain fiber and magnesium, and also omega 3-fatty acid. Macadamia nuts help the nervous system flourish, and pecans lower cholesterol and improve prostate health.

So, adding any raw nut to your diet is sure to provide dense nutritional value.



Lake Shore Physical Therapy

To recover from an injury with lasting results, striking a balance between rest and the proper exercises is important. Eating the correct foods, though, is equally important. At Lake Shore Physical Therapy, we are available to help you through each phase of recovery.

Aside from implementing regular exercise, the easiest way to improve your body and the way that you feel is by eating healthy.