Make it Fire: Superfoods will Enhance Holiday Favorites

Superfoods are vital because they are brimming with nutrients that our bodies require for key functions, but are unable to produce on their own. Superfoods can aid with a host of health issues (Yadav & Yadav, 2024) including weight loss—superfoods can help reduce cravings, decrease belly fat, and reduce caloric intake—blood-sugar regulation—berries, particularly, can enhance blood-sugar and insulin levels—energy—superfoods contain antioxidants, which guard against carcinogenic free radicals and strengthen immunity—inflammation—the antioxidants and phytonutrients contained in superfoods can diminish inflammation at the cellular level—cancer prevention—the phytochemicals—including carotenoids (found in carrots, sweet potatoes, and orange squash among other foods), antioxidants (found in foods like blueberries, cranberries, broccoli, black plums) and flavonoids (found in grapefruit, blackberries, chickpeas, and elderberries among other foods)(Kartley, 2022)—in plant foods can help prevent the damage to your tissues and cells that precipitate cancer—immune health—superfoods can bolster immune function, decreasing the chance of disease onset or progression—heart health—some superfoods, especially blueberries, can lower cholesterol and improve heart health—bone strength—some superfoods can fortify bones while preventing osteoporosis—skin health--superfoods can vitalize in, adding moisture, vibrance, and resilience—and blood pressure—some superfoods can lower blood pressure and reduce stroke risk. Superfoods include leafy greens, nuts and seeds, beans, oily fish, berries, and yogurt. Below are details about a few you can add to your holiday meals.

Kefir is a fermented milk, full of probiotics, with a consistency similar to a thin yogurt or ayran—the Central Asian version of kefir comprised of yogurt, water, and salt. Fermented, probiotic-filled foods like kefir have multiple health benefits including reduced cholesterol, decreased blood pressure, improved digestion, and anti-inflammation (Hill, 2023). Though kefir is usually made with cow's milk, it's often well-tolerated by those who are lactose intolerant; but, please check with your healthcare provider before consuming. Alternatively, it can be produced from non-dairy sources like coconut milk, rice milk, and coconut water. Whether you're buying or making the kefir at home, avoid added sugar. You can try a pumpkin-kefir pie this fall.

Ancient grains—typically describing certain grains and seeds like buckwheat, farro, and quinoa (Brooks, 2024). —have nourished civilizations for centuries, and are splendid additions to holiday table. According to the Whole Grains Council, ancient grains have remained largely unchanged for at least several hundred years (Brooks, 2024). Essentially, any whole, unrefined grain qualifies as an ancient grain. Barley, bulgur wheat, brown rice, and oats are versatile, nutrient-rich whole grains that you want to stock in your pantry. For example, brown rice is replete with phenolic acids, complete with antioxidants, that can stave off type-2 diabetes, cancer, and heart disease. You can try a rich tomato soup—with saffron, portobello mushroom, and farro—as an appetizer for Thanksgiving. 

Similarly, dark chocolate is steeped in flavonoids that not only guard against heart disease heart disease but also level up your immune system (Marks, 2023). They have also been proven to decrease the risk of breast, lung, prostate, and other cancers (Mir, Dar, Hamid, Nisar, Mallik, Ali & Bader, 2024). Though all chocolate can be nutritiously delectable, dark chocolate exceeds all other types in flavonoids and milk chocolate frequently contains added sugar. Indulge in a dark-chocolate souffle as a desert throughout the holiday season.

Fish high in omega-3 fatty acids like herring decrease heart-disease risk while reducing inflammation. Herring, and other fish high in omega-3 fatty acids, are often called "fatty fish." Salmon, sardines, mackerel, trout, and albacore tuna all fall into that category. For the healthiest options, eat herring, or other fatty fish, that has been broiled, baked, or grilled. Eating fatty fish at least twice weekly is also safe for individuals with diabetes (American Diabetes Association, n.d.). Try herring topped with mango salsa as a side dish.

Cheeses, in moderation, can also deliver an array of health benefits as they are excellent sources of calcium, protein, vitamin B12, vitamin A, and phosphorous (National Kidney Foundation, 2023b). However, cheeses with a lower amount of phosphorous and sodium are optimal for those with kidney disease (National Kidney Foundation, 2023a), as weakened kidneys cannot remove extra phosphorous efficiently, placing sufferers at greater risk of heart disease, weak bones, joint pain, and even premature death (Mayo Clinic, 2023). Low-fat or non-fat cream cheese, ricotta cheese, soft goat cheese, Monterey jack cheese, Muenster cheese, grated parmesan cheese, mozzarella cheese, brie cheese, and Swiss cheese are safe for individuals with kidney disease (National Kidney Foundation, 2023a). Low-sodium cheddar or Colby cheese are also kidney friendly (National Kidney Foundation, 2023a). You can try a quinoa or whole-grain pasta bake, or risotto, with ricotta.

The superfoods need not be the centerpiece of meals, but they could serve as an essential ingredient. You can add kale to this year's stuffing. Think about a sweet-potato cake with a dollop of (fat-free) sour cream. Adding salmon to that lasagna sounds pretty good. Think about some staples and think about making some key exchanges. And, even if you hit the jackpot with a recipe, don't settle. Try three or four ways of making a dish, with different superfoods, just to keep it interesting—and getting even more nutrients. For more recipe ideas, check out our "Recipes and Fasting" page under Cancer Strategies. Don't stress yourself out about making the "perfect" meal; have fun with exploring new recipes and enjoy exploring new, flavorful dishes with you and yours. Improving your health and strengthening your body should be fun. Continue on that lifelong journey. 

Yes, the holidays are time to celebrate; but, you can resist overindulging. You can enjoy even the most decadent treats—once you don't have diabetes, heart disease, or other chronic health conditions—in small portions. No need to be left out of the phone if you do have some health issues though. Nothing is better than swaps. For instance, you can substitute yacon syrup for sugar; non-fat evaporated milk or cashew cream for cream; or chicken stock for alcohol. If you have to dig into a more indulgent meal, drink water throughout the day and exercise—a longer walk, jog or run—after eating. Consider drinking water, eating fruit or eating vegetables when you get hungry. You also want to keep track of what you have eaten throughout, and through the week, to keep yourself on track. A less-than-optimal diet is not just about weight or heart health; it can have significant ramifications for your energy, mental health and overall well-being. Have fun during the holidays, but just keep it in balance.

As irresistible as holiday treats and meals are, they shouldn't be the focal point of the season. During this festive time, ensure you take the opportunity—and make the time—to nourish you. Take some time to decompress before, and after, the holiday party. Catch up with your friend for lunch whom you hardly get to see. Celebrate finishing that huge project or managing that health battle. Be grateful for those who helped you get through—and thank them. Savor having the skill, perspective, and energy to make next year an even better one, and start strategizing for your goals. Each day, nourish yourself with your favorite healthy meal. Take some time to make it all about you. Superfoods give you the nourishment to capture the present, and the fuel to drive through the future.

Works Cited

American Diabetes Association. (n.d.). Diabetes superstar foods: Taking charge of your health through food. https://diabetes.org/food-nutrition/food-and-blood-sugar/diabetes-superstar-foods

Bhandari, K. (2018). For faster weight loss, include these 5 superfoods in your daily diet. https://https://www.nebraskamed.com/primary-care/how-superfoods-work-plus-a-list-of-best-superfoods

Brooks, A. (2024). 15 superfoods and the scientific reasons to eat them. https://www.everydayhealth.com/photogallery/superfoods.aspx

Hill, A. (2023). 16 superfoods that are worthy of the title. https://www.healthline.com/nutrition/true-superfoods

Kirtley, H. (2022). How superfoods work (plus a lot of the best superfoods). https://www.nebraskamed.com/primary-care/how-superfoods-work-plus-a-list-of-best-superfood     

Marks, J. (2023). 27 superfoods to add to your grocery list. https://www.verywellhealth.com/superfoods-7966903

Mayo Clinic. (2023). Low-phosphorous diet: Helpful for kidney disease? https://www.mayoclinic.org/diseases-conditions/chronic-kidney-disease/expert-answers/food-and-nutrition/faq-20058408

Mir, S.A., Dar, A., Hamid, L., Nisar, N., Malik, J.A., Ali, T., & Bader, G. (2024). Flavonoids as promising molecules in cancer therapy: An insight. Current Research in Pharmacology and Drug Discovery, 6(2024), 100167. https://doi.org/10.1016/j.crphar.2023.100167

National Kidney Foundation. (2023a). Low phosphorous cheese. https://www.kidney.org/kidney-topics/low-phosphorus-cheese

National Kidney Foundation. (2023b). Superfoods. https://www.kidney.org/kidney-topics/superfoods 

Yadav, A., & Yadav, K. (2024). Nourishing discoveries: Harnessing wellness with lesser known superfoods. Food Materials Research, 4(1). Food Materials Research, 4(1), e013. doi: 10.48130/fmr-0024-0002