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  • Apa Itu Superfood dan Makanan Apa Saja yang Termasuk di Dalamnya?

Apa Itu Superfood dan Makanan Apa Saja yang Termasuk di Dalamnya?

Apa Itu Superfood dan Makanan Apa Saja yang Termasuk di Dalamnya?
Ilustrasi superfood. Credit: Freepik

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Bagikan :


Jika mendengar istilah superfood, apa yang terlintas dalam pikiran Anda? Superfood adalah istilah untuk makanan yang kaya akan nutrisi dan memiliki sejumlah manfaat bagi kesehatan. Apa saja yang termasuk dalam superfood? Simak dalam uraian berikut!

 

Apa Itu Superfood?

Superfood adalah sekelompok makanan yang memiliki kandungan nutrisi tinggi sehingga baik bagi kesehatan tubuh. Tidak ada kriteria khusus kandungan nutrisi apa yang dimiliki sebuah makanan agar bisa dikatakan sebagai superfood, namun umumnya makanan yang termasuk dalam kategori superfood adalah makanan rendah kalori yang kaya akan antioksidan, mineral, vitamin, serat, flavonoid dan lemak sehat.

Mengonsumsi superfood dapat membantu menjaga kesehatan dengan meningkatkan fungsi sistem kekebalan tubuh dan menurunkan risiko terkena penyakit kronis. Setiap makanan memiliki kandungan nutrisi yang berbeda, namun mengonsumsi superfood sering dikaitkan dengan manfaat kesehatan seperti:

  • Menjaga kesehatan jantung
  • Meningkatkan sistem kekebalan tubuh
  • Mencegah kanker
  • Mengurangi peradangan
  • Menurunkan kolesterol

 

Baca Juga: Kandungan Nutrisi dan Manfaat Wortel bagi Kesehatan

Pilihan Makanan yang Termasuk Superfood

Beberapa makanan yang termasuk dalam superfood, antara lain:

Alpukat

Alpukat mengandung nutrisi tinggi termasuk serat, vitamin, mineral, dan lemak sehat. Alpukat mengandung lemak tak jenuh tunggal  yang dipercaya dapat menurunkan peradangan dalam tubuh. Mengonsumsi alpukat dapat mengurangi risiko penyakit jantung, diabetes, sindrom metabolik, dan jenis kanker tertentu.

Ubi jalar

Ubi jalar merupakan sayuran umbi-umbian yang kaya akan banyak nutrisi, termasuk potasium, serat, serta vitamin A dan C. Makanan ini juga merupakan sumber karotenoid yang baik, sejenis antioksidan yang dapat mengurangi risiko jenis kanker tertentu. Meskipun rasanya manis, ubi jalar tidak menyebabkan lonjakan gula darah. Sebaliknya, ubi jalar justru baik untuk dikonsumsi bagi pengidap diabetes tipe 2 karena dapat meningkatkan kontrol gula darah. 

 

Baca Juga: Sering Dikira Sama, Ini Perbedaan Nutrisionist dan Dietisian

 

Buah-buahan berry

Buah-buahan berry kaya dengan flavonoid, antioksidan yang dapat membantu menurunkan risiko serangan jantung pada wanita. Buah beri yang termasuk dalam kategori makanan super meliputi acai berry, blueberry, cranberry, goji berry, raspberry, strawberry, blackberry dan tart ceri. Anda bisa mengolah buah berry ke dalam smoothies, puding, sebagai topping oatmeal, atau mengonsumsinya secara langsung. 

Sayuran berdaun hijau gelap

Sayuran berdaun hijau tua merupakan sumber nutrisi yang sangat baik termasuk folat, seng, kalsium, zat besi, magnesium, vitamin C dan serat. Sayuran ini dikenal memiliki potensi mengurangi risiko penyakit kronis termasuk penyakit jantung dan diabetes tipe 2. Sayuran ini juga mengandung senyawa anti-inflamasi tingkat tinggi yang dikenal sebagai karotenoid, yang dapat melindungi terhadap jenis kanker tertentu.

Beberapa jenis sayuran gelap antara lain kubis, sawi, lobak hijau dan bayam. Beberapa jenis sayuran berdaun hijau gelap ini memiliki rasa langu dan pahit. Untuk mengatasinya, Anda bisa mengolahnya ke dalam sup atau tumis. 

Kacang dan biji-bijian

Kacang-kacangan dan biji-bijian termasuk superfood yang kaya akan serat, protein nabati, dan lemak yang menyehatkan jantung. Kelompok makanan ini juga memiliki senyawa anti-inflamasi dan antioksidan yang dapat melindungi dari stres oksidatif. Penelitian menunjukkan bahwa makan kacang-kacangan dan biji-bijian dapat memberikan efek perlindungan terhadap penyakit jantung.

Beberapa kacang-kacangan dan biji-bijian yang baik untuk dikonsumsi antara lain kacang almond, pecan, pistachio, walnut, kacang mete, kacang Brazil, kacang macadamia, dan kacang tanah. Untuk biji-bijian, Anda bisa mengonsumsi biji bunga matahari, biji labu, biji chia, dan biji rami.

 

Makanan superfood bukan hanya kaya akan gizi tinggi, namun juga mudah ditemukan di pasar tradisional hingga supermarket. Anda dapat mengolah bahan-bahan superfood menjadi smoothies atau makanan yang lezat. Jika memiliki pertanyaan seputar nutrisi, Anda bisa berkoonsultasi ke dokter atau manfaatkan fitur konsultasi yang tersedia pada aplikasi Ai Care. 

Mau tahu informasi seputar nutrisi, makanan dan tips diet lainnya? Cek di sini, ya!

 

 

Writer : Ratih AI Care
Editor :
  • dr. Monica Salim
Last Updated : Senin, 5 Februari 2024 | 09:41
Tags : nutrisi Makanan Sehat superfood gizi

Hill, A. (2023). 16 Superfoods That Are Worthy of the Title. Available from:  https://www.healthline.com/nutrition/true-superfoods

Brooks, A. (2023). 15 Superfoods and the Scientific Reasons to Eat Them. Available from: https://www.everydayhealth.com/photogallery/superfoods.aspx

Cleveland Clinic. (2021). What Is a Superfood, Anyway?. Available from: https://health.clevelandclinic.org/what-is-a-superfood/

Ware, M. (2019). What are superfoods and why should you eat them?. Available from: https://www.medicalnewstoday.com/articles/303079

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