What’s So Super About Superfoods?
Although the term “superfood” may sound modern and exotic, many of the foods it refers to have been part of our diets for generations—and are often quite local. But what exactly are superfoods, and why are they given this name? We’ll give you the definition and show you what these superfoods can offer.
Superfood Definition: What’s Behind It?
The term “superfood” has been used in English-speaking countries for over 100 years, and it refers to nutrient-rich foods that contribute to a balanced diet. Modern advertising often uses the term to describe exotic foods and supplements. While the health benefits of some of these trendy foods aren’t always backed by science, there are many everyday foods that meet the original definition of superfoods because of their nutritional content.
What characterises superfoods is their high content of proteins, vitamins, minerals, trace elements, fibre, and essential fatty acids.
Superfoods List
It’s easiest to understand superfoods by looking at a list of foods whose beneficial properties can support a balanced diet. This superfood list includes products that have gained popularity in recent years as well as classic examples:
- Chia seeds
- Goji berries
- Moringa
- Açai berries
- Exotic fruits like maqui berries, camu camu, baobab, or lucuma
- Unprocessed wheatgrass
- Pomegranate
- Quinoa
- Spirulina
- Flax seeds
- Legumes and beans
- Kale, lamb’s lettuce, and spinach
- Avocados
- Seafood and fish
- Nuts, seeds, and kernels
- Citrus fruits
- Fermented and cultured dairy products
- Sweet potatoes and root vegetables
Health Benefits of Superfoods
Superfoods are known for being rich in vitamins, minerals, antioxidants, and other valuable nutrients that are beneficial for your health. They support the immune system, digestion, and overall wellbeing. Antioxidants in superfoods, like berries or leafy greens, can help protect the body from free radicals and reduce inflammation. Additionally, fibre-rich superfoods like chia seeds or oats promote healthy digestion and help regulate blood sugar levels. Superfoods offer a natural way to enrich your daily diet and boost your overall wellness.
For more information, take a look at our articles on the different vitamins, minerals, and other nutrients.
Local Superfoods: Regional Alternatives with Big Impact
The nutrient content of many local foods is comparable to, or even exceeds, that of exotic products. You’ll find many local superfoods in the list above. Other examples include:
- Millet
- Fruits and berries
- Oats
- Spelt
- Green spelt
- Carrots
- Parsnip
- Teas made from dandelion, chamomile, lemon balm, or rosehip
- Walnuts
- Onions
- Garlic
- Eggs
- Cabbage and sauerkraut
- Pumpkin seeds
- Beetroot
- Hemp seeds
With their high levels of vitamins, minerals, and other healthy ingredients, these local superfoods meet the same standards as many exotic options.
Superfoods for Weight Loss: These Foods Can Help You
Some superfoods are particularly suitable for helping with weight loss due to their nutrient composition. Many foods from the superfood list meet these requirements, and you should aim to combine them in an optimal way. Superfoods that support weight loss include:
- Leafy greens
- Cruciferous vegetables
- Berries
- Nuts and seeds
- Legumes
- Fish and seafood
- Yoghurt or kefir
- Whole grains
- Vitamin C-rich fruits like citrus fruits or sea buckthorn berries
- Flax seeds
- Chia seeds
- Quinoa
While you can focus on superfoods for weight loss, it’s best to complement them with other products, such as lean beef or poultry, as well as a variety of fruits, vegetables, and wholegrain rice.
Superfood Recipes: Ideas for Every Day
Here are a few superfood recipes to give you a taste of how delicious a balanced diet can be.
Chia Bread with Salmon and Avocado
Spread a thin layer of horseradish paste on a slice of chia bread, top it with a few slices of smoked salmon, and add half a sliced avocado. Drizzle the avocado with the juice of half a lime, mixed with a crushed garlic clove and a pinch of pepper and salt.
Delicious Spinach Salad
Mix fresh spinach leaves with almond kernels and a chopped onion. For the dressing, combine yoghurt with a little olive oil, half a garlic clove, a splash of lemon juice, and some salt and pepper. Pour the dressing over the salad and sprinkle with pomegranate seeds.
Overnight Oats for a Power Breakfast
Mix about 50 grams of oats with 20 grams of chia seeds and 200 millilitres of milk. Stir in a teaspoon of cocoa powder and a little honey. Leave it in the fridge overnight, and before eating in the morning, top it with half a sliced banana, a handful of cashew nuts, and a sprinkle of grated dark chocolate.
Create new superfood recipes by mixing your favourite ingredients!
At a Glance
- 01.
Superfoods are nutrient-rich foods that contain high levels of vitamins, minerals, antioxidants, and other important nutrients. These foods support a balanced diet and promote overall wellbeing.
- 02.
Superfoods strengthen the immune system, protect the body from free radicals and inflammation, and encourage healthy digestion. Fibre-rich superfoods like chia seeds help stabilise blood sugar levels and provide valuable energy for the day.
- 03.
Many local foods, such as millet, oats, carrots, and walnuts, contain just as many nutrients as exotic superfoods and can support a healthy diet, often with a smaller environmental footprint.
