Portion control is key. Shelled nuts and seeds, in this regard, are ideal because they take time to crack open and slow you down. A quick handful of shelled nuts could contain more than 100 calories, according to Hyde.Beans and whole grains are standard additions to the superfood lists. Beans are a source of low-fat protein. Beans contain insoluble fiber, which lowers cholesterol; soluble fiber, which provides a longer feeling of fullness; and loads of vitamins and trace minerals largely absent in the typical American diet, such as manganese. Whole grains — named such because, unlike refined grains, they are not stripped of their nutrient-containing bran and germ during processing — have similar benefits to beans, though they don’t contain as much protein. Quinoa is not a grain, but it cooks up like one, and this too is a remarkable source of protein, vitamins, minerals, fiber and antioxidants.
Nuts and seeds contain high levels of minerals and healthy fats. Although these are common additions on superfood lists, the downside is that they are high in calories.
Kiwifruit also tops many a list of popular superfoods. Its benefits are similar, for the most part, to berries, melons, citrus fruit, apples and pears, all of which are high in vitamin C and rich in antioxidants. Kiwifruit is labeled a superfood perhaps because it contains a wider range of nutrients compared to some other fruits. A very small study published in 2011 in the Asia Pacific Journal of Clinical Nutrition suggested that consumption of kiwifruit (which also contains serotonin, a hormone that helps induce and maintain sleep) might promote a better night’s rest in people with sleep disorders.