Posted on 11 September, 2023
Reviewed by Julie Kulp, MSN, APRN, FNP-C
Imagine walking onto the pickleball court (or into the arena of life), paddle in hand, ready to dominate. Your movements are sharp, your energy is high, and your focus is unwavering. How can you have this type of performance every time you play or in your daily activities? The secret just might be on your plate, not just in your pickleball technique.
Today, let’s explore the health benefits of "superfoods," a term you've probably heard before but might not fully understand. These nutrient-rich foods are considered particularly beneficial for health and wellness. When included in your diet, they just might enhance your performance and may take your pickleball game to the next level. Ready to discover this powerhouse of wellness? Serve's in your court!
Understanding Superfoods
Superfoods are nutritionally dense, meaning they pack a high volume of vitamins, minerals, antioxidants, and other health-promoting compounds. Each superfood brings a unique blend of benefits, but they all share a common characteristic – promoting health and wellness.
Superfoods come in many forms: fruits, vegetables, grains, seeds, and even some fish. Some commonly known superfoods include kale, blueberries, quinoa, chia seeds, and salmon. These foods have higher nutritional profiles than their ordinary counterparts, hence their ‘super’ status. There are more than those listed above. Let’s look at a few more superfoods:
Berries: Besides blueberries, other berries such as strawberries, raspberries, and blackberries are also considered superfoods. They are packed with vitamins, soluble fiber, and phytochemicals.
Nuts and Seeds: Almonds, walnuts, flaxseeds, and hemp seeds are more great examples. They offer healthy fats, fiber, protein, and many important nutrients.
Green Tea: It is rich in antioxidants and nutrients that may positive effects on the body. These include improved brain function, fat loss, and a lower risk of cancer.
Avocados: They are an excellent source of healthy fats, fiber, and various important nutrients, including vitamin K, vitamin E, and vitamin C.
Dark Leafy Greens: Kale has been mentioned, but spinach, Swiss chard, and collard greens are also nutrient powerhouses high in vitamins A, C, K, and many B vitamins.
Beans and Legumes: Foods like lentils, chickpeas, and kidney beans are high in fiber and protein and can help reduce blood sugar, decrease blood cholesterol, and improve gut health.
Garlic: It is highly nutritious but has very few calories. Garlic can boost the immune system and may help the body fight common illnesses.
Turmeric: This spice contains curcumin, a powerful anti-inflammatory compound that can increase the antioxidant capacity of your body.
The Energy Advantage
Boosting Immunity and Wellness
A strong immune system is vital for anyone, but especially for pickleball players who engage in regular physical activity. Superfoods, packed with antioxidants, vitamins, and minerals, can help strengthen the immune system. For example, citrus fruits, rich in vitamin C, can help fight infections, while spinach, packed with iron and vitamin A, may enhance immune functions. Vitamin C is not stored or produced in the body so daily recommended intake of vitamin C by the Institute of Health is 90 mg for adult men and 75 mg for adult women.
By keeping your immune system in top shape, you will help ensure that you're always ready to get on the court and enjoy a game of pickleball. [4] [5] [6]
Promoting Cardiovascular Health
Heart health is critical, especially as we age. Superfoods can help maintain a healthy heart and cardiovascular system. Omega-3 rich foods like salmon and chia seeds can possibly help reduce inflammation and lower blood pressure. Nuts and seeds, abundant in monounsaturated fats (aka ‘the good fat’), might help lower bad cholesterol levels.
Incorporating these heart-healthy superfoods into your diet might help you maintain the cardiovascular endurance needed for those intense pickleball matches or tournaments. [3] [7] [8]
Enhancing Cognitive Function
Strategic planning and quick decision-making are keys to pickleball success. Many superfoods can aid in improving these cognitive functions. Blueberries, for example, have high antioxidant levels known to delay brain aging and improve memory. Similarly, walnuts are not only a rich source of antioxidants, but they also contain high amounts of DHA, a type of Omega-3 fatty acid that has been linked to improved cognitive performance in adults. Also, foods like avocados and dark chocolate are rich in healthy fats and antioxidants that promote brain health.
Including these cognitive-enhancing superfoods in your diet could give you a mental edge on (and off) the pickleball court, helping you make those split-second decisions that can mean the difference between a win or a loss. [9] [12]
To start, you can try incorporating one or two superfoods into your meals each day. As you become comfortable, add more variety to your diet. You'll probably notice that not only does your body feel better equipped to handle the physical challenges of pickleball, but your mental sharpness during games may also improve.
Keep in mind that while superfoods are, indeed, 'super,' they can't compensate for an overall poor diet. They should be part of a balanced, varied diet, combined with regular physical activity. [2] [10]
Just like the perfect pickleball serve, it's all about finding balance and maintaining a rhythm. So, lace up those court shoes, grab your paddle, and power your game with the health benefits of superfoods!
Disclaimer
The content of this blog post is for informational purposes only. It is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of a qualified health provider with any questions you may have regarding a medical condition and/or nutritional changes.
Also remember, individual needs may vary, and what works best for one person may not work for everyone. It's always a good idea to consult with a healthcare professional or a registered dietitian before making significant changes to your diet or lifestyle or trying new supplements.
References
References
- Katherine D. McManus, M. (2022, October 3). 10 Superfoods to Boost a Healthy Diet. Harvard Health.
- Proestos, C. (2018). Superfoods: Recent Data on their Role in the Prevention of Diseases.
- Mayo Clinic. (2022, April 28). Heart-healthy diet.
- (2023, June 19). Immune Boosting Foods.
- National Institute of Health. (2023, March 22). Vitamin C: Fact Sheet for Consumers. https://ods.od.nih.gov/factsheets/VitaminC-Consumer/
- Carr, A. C., & Maggini, S. (2017, November). Vitamin C and Immune Function. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5707683/
- Swanson, D., Block, R., & Mousa, S. A. (2012, January). Omega-3 Fatty Acids EPA and DHA: Health Benefits Throughout Life. Advances in Nutrition. https://www.sciencedirect.com/science/article/pii/S2161831322009620?via%3Dihub
- Lee, L. K., Shahar, S., Chin, A. V. (2013, February). Docosahexaenoic acid-concentrated fish oil supplementation in subjects with mild cognitive impairment (MCI): a 12-month randomised, double-blind, placebo-controlled trial. Psychopharmacology, 225. https://link.springer.com/article/10.1007/s00213-012-2848-0
- Krikorian, R., Shidler, M. D., Nash, T. A., Kalt, W., Vinqvist-Tymchuk, M. R., Shukitt-Hale, B., & Joseph, J. A. (2010, January 4). Blueberry Supplementation Improves Memory in Older Adults. https://pubs.acs.org/doi/abs/10.1021/jf9029332
- Kanter, M. (2018, January). High-Quality Carbohydrates and Physical Performance. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5794245/
- Hawley, J. A., & Leckey, J. J. (2015). Carbohydrate Dependence During Prolonged, Intense Endurance Exercise. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4672006/
- Tabasum, F., Showkat, U., & Hussain, Z. (2018). Nutritional and Health Benefits of Walnuts. https://www.phytojournal.com/archives?year=2018&vol=7&issue=2&ArticleId=3528
Additional Points
While superfoods offer numerous benefits, remember to consume them as part of a balanced diet.
Also, while superfoods may enhance physical and mental performance, they work best in combination with a good exercise routine, ample hydration, and sufficient rest.
Here's to enhancing your performance on and off the court and achieving holistic wellness with the power of superfoods!