Superfruits and veggies feature exceptional nutritional profiles. Many of these fruits and vegetables have been historically valued for both their flavor and health benefits that can include:
What are Superfruits and Veggies?
Nutrient-dense fruits and vegetables have been enjoyed by humans since the dawn of time. In addition to appreciating the wide-ranging tastes of these plant-based foods, various ancient civilizations incorporated certain fruits and vegetables into their cultural, religious and wellness practices. Over time, these foods became synonymous with nutrition, with "eat your fruits and veggies" turning into a household mantra. This wellness concept has been repeatedly validated by modern science.**
In 2010, the USDA updated its "Dietary Guidelines for Americans," replacing its long-standing pyramid chart with a plate graphic. These guidelines suggest that half of each mealtime plate consist of fruits and vegetables. The organization gives three key reasons for this level of intake:**
1. “Most vegetables and fruits are major contributors of a number of nutrients that are underconsumed in the United States, including folate, magnesium, potassium, dietary fiber, and vitamins A, C, and K."**
2. "Consumption of vegetables and fruits is associated with reduced risk of many chronic [health problems]. Specifically, moderate evidence indicates that intake of at least 2 ½ cups of vegetables and fruits per day is associated with a reduced risk of cardiovascular [issues]."**
3. "Most vegetables and fruits, when prepared without added fats or sugars, are relatively low in calories. Eating them instead of higher calorie foods can help adults and children achieve and maintain a healthy weight."**
Since many Americans find it difficult to reach these levels of fruits and vegetables on a daily basis, superfruits and veggies in supplement form can help to round out a diet that may be lacking in these foods. These fruits and vegetables are considered breakthrough foods and deemed "super" because of their unusually high levels of nutrients, which often far exceed amounts in more common varieties.**
In addition to various vitamins and minerals, these fruits and veggies are often rich in fiber and numerous polyphenols that act as antioxidants to fight age-accelerating free radicals. Many of these botanical foods also promote cardiovascular wellness and may assist with optimal weight management. Popular superfruits and veggies include:**
- Black Cherry/Tart Cherry: Cherries of all varieties are abundant in antioxidants, particularly anthocyanins, which are tied to modulating inflammation and optimal joint, circulatory and nerve health.**
- Bilberry: This flavorful relative of the blueberry is rich in antioxidant anthocyanins. Bilberry is valued for optimizing eye health, particularly night vision. The fruit has also been studied for its notable circulatory benefits and other applications.**
- Acai: This dark purple berry, with its hints of chocolate, has been appreciated for ages as a food, drink and traditional health component within the vast Amazon rainforest. Acai's wellness support is linked to its antioxidant activity. The berry’s versatile nutritional profile also includes fatty acids, vitamins, minerals and anthocyanins.**
- Pomegranate: Originating in the Middle East, pomegranate is a fruit filled with tart deep red seeds. Rich in antioxidants and vitamin C, as well as other important nutrients, the fruit has a range of culinary and Ayurvedic health applications. Its main active compound, ellagic acid, promotes cardiovascular health and anti-aging wellness.**
- Red Wine Grape: These grapes supply resveratrol, an antioxidant-rich compound that became highly regarded when it received media attention during the 1990s. Heralded for its anti-aging properties, resveratrol has been studied for its positive effects on cardiovascular wellness, including promoting ideal levels of LDL cholesterol.**
- Broccoli: Broccoli supplies sulforaphane, an antioxidant nutrient that has been extensively investigated in recent decades. Researchers have linked broccoli's sulforaphane content with healthy cardiovascular function and respiratory wellness.**
- Noni: An exotic fruit hailing from the South Pacific region, noni has been historically utilized by Pacific Islanders for food, drink and health traditions. The large pale greenish-white berry is a source of many nutrients, including vitamins, minerals, essential fatty acids and antioxidants. Noni has been the subject of numerous studies in recent years, with investigations noting its ability to fight oxidative stress and encourage circulatory and immune system wellness.**
- Blueberry: Sweet and slightly tart, blueberry is most cited for its anthocyanin antioxidants, which are linked to numerous health benefits for healthy aging, cardiovascular wellness and clear vision.**
- African Mango: Known in Africa as ogbono or dika, this mango-like fruit is most valued for its nut or seed. The seed’s fiber content helps to create a feeling of fullness, which, combined with African mango's overall nutritional profile, makes it a sought-after supplement for optimal weight management.**
- Goji: Also called wolfberry, goji is a tangy fruit native to China and long incorporated to both regional culinary and wellness practices. The berry contains numerous vitamins, minerals and antioxidants and has been studied for ties to cardiovascular, nervous system and immune system support.**
- Mangosteen: Primarily found in Southeast Asia, this tropical fruit is prized for both its tart, juicy white flesh and its purplish rind. Mangosteen supplies antioxidant xanthones, including the compound mangostin, which are associated with cardioprotective, anti-aging and anti-microbial effects.**
Superfruits and Veggies Products
Products containing superfruits and veggies are derived from their respective botanical sources. These nutrients are commonly presented in capsule, softgel and tablet form, though some supplements are available as juices or powders. Some extracts are combined in multi-ingredient formulas for overall wellness.**
Superfruits and Veggies Directions for Use
Before taking these or any other supplements, be sure to seek advice from your health care provider. Doses differ substantially based on included nutrients, with capsules, softgels and tablets ranging from 60 to 1,400 mg.**
