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Superfoods have high nutrient content and are associated with a lower risk of diabetes, cancer, and cardiovascular diseases. Research shows that superfoods have a variety of benefits for the human body, from aiding in weight loss to slowing down aging.
Continue reading this article to discover the best superfoods that can be easily found on Oahu and which you should include in your weekly meal prep:
1. Ahi Tuna
Ahi tuna is one of the most widely available fishes in Hawaii, and for a good reason. It's known for being lean with relatively high-fat content, making it perfect for you if you are watching your weight or trying to lose some pounds. Since fish is linked with improving brain function, this is one fish you should eat when in Oahu.
2. Ginger
Ginger is the dynamite of this list. The delicious root is PACKED with flavor and for 1,000s of years has been celebrated for it medicinal and nutritional value. Simply add a fresh piece to your teas, soups, stir fry, or sauces and enjoy the numerous health benefits. It's not just a delicious ro is another popular fruit in Oahu, and it's known for having a slightly starchy consistency. The best part about taro is that it's teeming with fiber; the more thread your diet contains, the lower your risk will be of developing heart disease or high blood pressure. Taro is also rich in vitamins like A and C and calcium, potassium, and magnesium. Ginger may be effective in treating and preventing chronic diseases such as cancer, heart disease and diabetes
3. Hawaii Avocado
Kahalu'u is my personal #1! Slice it fresh with Hawaiian Sea Salt, chunk it into limu poke, or scoop it into a smoothie. These larger than life, buttery-flavored Avocados are packed with over 20 healthy vitamins and minerals, healthy oils, and antioxidants. The swiss army knife of superfoods... it's great on everything!
4. Taro
Taro is another popular fruit in Oahu, and it's known for having a slightly starchy consistency. The best part about taro is that it's teeming with fiber; the more thread your diet contains, the lower your risk will be of developing heart disease or high blood pressure. Taro is also rich in vitamins like A and C and calcium, potassium, and magnesium.
“Dark green leafy vegetables are full of fiber and nutrients which may be instrumental in preventing certain chronic diseases.” - Healthline.com
5. Coffee
A day without coffee is like... JK I would have no idea. The nectar of the Gods is a daily staple in most of our lives. Not only can it jump start your day but those small roasted beans pack some serious benefits. Drinking a moderate amount of Java has been shown to decrease type 2 diabetes, depression, cancer, and various neurological diseases. Yes, yes, and more yes. Rich in antioxidants, coffee is shown to protect cells against damage. “Surprisingly, coffee is the single best source of antioxidants in the American diet,” Dunn says.
6. Cacao Nibs
If you're wondering what chocolate has to do with being a superfood, remember that the cacao plant is a raw material for chocolate. Cacao nibs are small pieces of raw, ground-up cocoa beans that are full of antioxidants. The darker the chocolate, the better it will be for you. Can't find a cocoa farm in your local area? That's because Hawaii is the only State in the United States growing chocolate for commercial use (Florida dabbles).
7. Guava
Guava is another delicious fruit that you can find on Oahu. Though it might not be as well-known as some of the other superfoods on this list, guava does have a lot to offer: It's loaded with vitamins and minerals like thiamine, niacin, and potassium and is also rich in fiber, folate, and calcium.
8. Hawaiian Eggs
Local eggs are one of my favorite local finds! They're loaded with high-quality protein and rich in vitamin B, vitamin A, iron, choline, and selenium. In fact, eating eggs can increase “good” HDL cholesterol. Find your favorite local farm and see if they have fresh eggs for sale. I promise you won't regret it!
9. Kalo
Kalo, or taro root, is one of the most popular superfoods in-Hawaii because it's so versatile. Not only can you eat kalo itself as a snack or part of a meal, but you can also use its leaves, both cooked and raw, for meal prep. It's also full of fiber and iron and is known to help with digestion and prevent heartburn.
10. Mango
Mango is one fruit that you should eat regularly. Not only does this tropical treat taste amazing, but it also contains over 20 different vitamins and minerals. It also helps with weight loss, heart health, and blood sugar levels, making it a must-try superfood!
11. Octopus
Tako Tuesday anyone... If you want to give your brain a boost, you should consider eating octopus (Tako) regularly. Not only does an octopus contain plenty of vitamin B12, but it also has omega-3 fatty acids that are important for keeping your mind sharp! All in all, the octopus is a beautiful source of protein and vitamins. Looking for a great workout? Find a friend to hunt and fish for them with.
12. Spinach
Spinach is synonymous with health and wellness; this leafy green vegetable is one of the most popular superfoods around the island. It's rich in iron, which helps regulate your body's blood flow and transports vital oxygen throughout your body. Spinach is also an excellent source of fiber, vitamins, and minerals like vitamins A and C, potassium, and magnesium.
13. Coconut Water
Though the name might be a bit of a misnomer, coconut water is incredibly beneficial for your body. Since it's packed with hydrating electrolytes like sodium and potassium, coconut water makes an excellent post-workout treat to help your body rehydrate much faster.
14. Kale
You can buy kale at most markets and grocery stores on Oahu because it is locally grown on small and large farms alike. It is very high in fiber, calcium, vitamin A, vitamin C, and iron. Making it a super food with a wide variety of uses. Known for being a heartier green, it keeps well in the fridge and you can use it for almost any dish. Must have staple for your meal prep shopping list.
15. Loco Moco
Okay okay... we get it. This isn't a superfood but we love them! SO we included it in the list. Loco moco is a Hawaiian dish typically made with rice and topped with a hamburger patty and gravy if you are not familiar with it. The most surprising aspect about this favorite meal is that it contains several superfoods:
• The hamburger patty can be Grass Fed (Hawaii has the best).
• The rice supports energy and restores glycogen after workouts (Fried rice please).
• The gravy is Yummy! (treat yourself).
16. Okinawan Sweet Potatoes
They aren't just the prettiest potato in the patch, but these purple beauties are part of several healthy dishes. Not only are potatoes high in potassium, but they can also help boost your immune system and can give you up to 400% of your daily Vitamin A needs. Great for your heart, kidneys, and can improve your eyesight.
17. Limu
Limu, or seaweed, can take on a number of different colors, textures, and flavor. Not always the most appetizing in the store, but it's one of the healthiest: It's full of iron and calcium, and iodine, which can promote better thyroid function. Make sure you try some limu in your next poke bowl!
What Are Your Favorite Superfoods?
What are your superfoods that didn't make the list? Where is your favorite place to shop & pick up fresh and delicious ingredients for your meal prep? Let us know by commenting below!
For more information on health, lifestyle, and meal prep in Hawaii, check out the Good Clean Food Hawaii blog.