Superfoods: What you need to know!

Superfood is a term that gets thrown around a lot by various people. Whether it's a conversation you're having with a friend or family member, adverstising that you see on a package at the grocery store, or a tv commercial, superfoods seem to be everywhere.

So what's the big deal? Why do people keep talking about them? As it turns out, "superfoods" don't actually have a scientific or legal definition, instead the name was created to showcase certain foods' inheritant nutrional and health qualitites. While there may not be any formal definition for a superfood, foods that have received that moniker are sure to be high in vitamins, nutrients, and antioxidants. Basically, you can't go wrong by including more of them in your diet!

At Local Urban Bites we work on creating a balanced menu. Yes, we definitely love our mac and cheese but we also want to make sure that you have some healthy options as well! This week we have two meals on the menu that are superfood powerhouses: the Superfood Quinoa Bowl with Sriracha Roasted Vegetables and the Salmon Avocado Rice Bowl. Here's a bit more information about the superfoods included in each of them:


You want to eat this vegetable because it contains phytonutrients that may suppress the growth of tumors and reduce your risk of cancer. One cup of this dark green veggie will also supply you with your daily does of Vitamin C and a large percentage of folic acid. 


Everyone knows that salmon is a great addition to your diet. It containes Omega 3 fatty acids, spefically EPA and DHA, which help prevent heart disease and reduce inflammation. Omega 3's also improve ciruculation, increase the ratio of good to bad cholesterol, and may reduce your risk of cancer. Furthermore, salmon is also a rich source of selenium, which helps prevent cell damage, and B vitamins.


This bright orange vegetable is an excellent source of Vitamin C, which assists in tissue repair and wound healing, and Vitamin B6 which your body needs to metabolize protein. Yams also contain manganese, copper, and potatssium- one cup of this veggie will provide you 20% of these essential minerals!


Like salmon, the health benefits of this dark green vegetable are being touted all over the media, and for good reason! Kale is very high in fiber, potassium, Vitamin C and B6 which all support heart health. It's also a good source of Vitamin K and betacarotene, the carotenoid that is converted by the body into Vitamin A which is essential for the growth of all bodily tissues.


This versatile food is naturally gluten-freee, and contains iron, B Vitamins, magnesium, phosphorus, potassium, calcium, Vitamin E, and fiber. It also contains all 9 essential amino acids which makes it a complete protein and perfect for vegetarians or vegans.

This is only a short list of some of the superfoods that are out there. We've included some more links below for those of you who would like to do some more in depth reading! Happy Cooking!







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