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Superfood is a collective term for a number of edible plants and fruits that contain essential nutrients and fibers. Superfood is rich in vitamins, minerals, antioxidants, proteins, enzymes, fatty acids, and amino acids. Many superfoods have a positive effect on your health and can also have a beneficial effect on specific health problems such as diabetes, cardiovascular diseases, or even cancer. Adding superfoods to your diet promotes a healthy lifestyle and provides extra energy. At least, that’s what is claimed.
Functionality of superfoods
Superfoods are said to have
even more positive effects on health, but these effects are often
not supported by scientific research. Assigning special effects to goji berries, cocoa beans,
wheatgrass, hemp seeds, and more are generally
marketing stories rather than actual effects. After all, no single food can provide the nutrients our body needs.
Health effects of superfood
The foods that fall into the superfood category are attributed with
special properties due to the high presence of nutrients such as vitamins and minerals and antioxidants. This category of foods may prevent certain diseases, have a positive effect on libido, and even counteract aging and depression.
Since there are
no legal rules on when a food can be called superfood, you’ll see that there is no official definition, and people label a wide range of products as superfood. In addition to exotic
goji berries, cocoa beans, chia seeds, hemp seeds, bee pollen, wheatgrass,
coconut oil, and algae extracts, there are also superfoods that you can find close to home such as broccoli, tomato, garlic, nuts, dark chocolate, and olive oil.
Effect on health
Most superfoods contain health-promoting
vitamins, minerals, and antioxidants. But these vitamins, minerals, and antioxidants are not limited to just this group of superfoods and are also found in other foods. Additionally, you can never get all the necessary nutrients from just this group of foods, and varied eating is still the advice.
It’s not that you should completely
avoid quinoa or chia seeds. It’s fine to consume these products, but don’t expect any different effects than when you eat broccoli.
Superfood hype
The
Superfood hype seems to be on the decline. The marketing machine has been running at full speed. Now we’re waiting for the next hype.
The 24 healthiest superfoods
Superfoods are said to promote a healthy lifestyle and should therefore be part of our daily diet. Below you can read about the exact functionality and potential benefits of different superfoods:
Super Grains and Seeds
1. Whole grains
Eating whole grains like rice, barley, wheat, and oats
promotes digestion. Additionally, it reduces the risk of colon cancer and is good for high blood pressure.
2. Fennel seeds
These seeds have been used for 4000 years to cleanse and detoxify your body. Fennel seeds help reduce bloating.
3. Chia Seeds
Chia seeds are a true health booster, they give you extra energy. Chia seeds are a
source of vitamins and minerals and contain more omega-3 than all other superfoods combined. Additionally, chia seeds balance your blood sugar levels, reducing your craving for sweets.
4. Lentils
Lentils are low in fat and high in fiber, helping to
stabilize blood sugar levels.
5. Hemp seeds
Hemp seeds are rich in fiber, omega-3 fatty acids, and proteins. Hemp seeds are good for your joints and memory.
Super Fish
6. Fatty fish
Fatty fish like mackerel, sardines, salmon, and trout are rich in omega-3 fatty acids. Omega-3 fatty acids reduce the risk of cardiovascular diseases.
7. Tuna
Tuna is high in omega-3 and proteins, and low in fat. It’s a very healthy fish that helps with cholesterol and fights cardiovascular diseases.
Super Fruit
8. Citrus fruits
Citrus fruits are rich in vitamins and strengthen the immune system. Citrus fruits help prevent flu, infections, and colds.
9. Pomegranate
A pomegranate contains a
high concentration of antioxidants, fiber, and vitamin C. Pomegranate has the most antioxidants of all berries. Pomegranate lowers high blood pressure and helps fight infections.
10. Bananas
Bananas are rich in potassium, promoting heart, organ, and tissue function. Additionally, they contain carbohydrates, making them perfect after a heavy workout when your body needs extra energy.
11. Blueberries
Blueberries are rich in antioxidants and are particularly good for brain development and keeping your mental awareness fit.
12. Goji berries
Goji berries are very nutritious berries, rich in vitamins and minerals. These goji berries help with weight loss, acne, and other skin problems.
Super Vegetables
13. Sea vegetables
Such as seaweed and algae, these sea vegetables are rich in fiber, protein, omega-acids, and are good for your circulation.
14. Spinach
Spinach is high in protein, fiber, and iron, making you feel full faster and giving you higher resistance.
15. Tomatoes
Tomatoes are low in calories and rich in vitamins and antioxidants. Tomatoes help build a good defense system against diseases such as cancer or diabetes.
16. Avocado
Avocados contain a lot of omega-9, which lowers blood pressure and prevents arteriosclerosis.
17. Red cabbage
Red cabbage has a high nutritional value and contains a healthy dose of vitamins, minerals. Red cabbage has a large amount of vitamin C, containing thiocyanate, a substance that has an antibiotic effect.
Nuts
18. Almonds
Almonds help lower high cholesterol. However, you should eat almonds in moderation as these nuts contain quite a few calories.
19. Beans
All beans and legumes are full of fiber. The high fiber content ensures a healthy bowel movement and has a positive effect on your cholesterol.
Other Superfoods
20. Sweet potatoes
Sweet potatoes are very healthy due to their high fiber content and contain a lot of vitamin A and vitamin C.
21. Dark chocolate
Dark chocolate contains a lot of cocoa and
cocoa is rich in flavonoids. Flavonoids are essential for the metabolism of Vitamin C, which ensures a healthy heart.
22. Olive oil
Olive oil contains healthy saturated fats, which are good for the heart and blood vessels and also contribute to the health of your brain.
23. Garlic
Garlic contains a sulfur-containing substance: allicin. Allicin strengthens the immune system and has been used since time immemorial as a medicine for various infections and for lowering your cholesterol levels.
24. Basil
Basil is full of vitamin A, C, and K, which contributes to a good resistance and prevents infections.
