While complementing your menu with superfoods, be aware that some products are sometimes attributed super-qualities, which they do not really have. Marketers use various tricks with the purpose of selling their goods.
Or these “magic” products possess these qualities to the same extent, like other similar foods from the same category, e.g.:
Goji berries, and acai berries do not differ much from black currants and blueberries.
However, it doesn’t mean that we should write off each and every superfood known.
Why Consume Superfoods
It is one of methods to help your body get essential elements (vitamins, minerals, fiber) in larger quantities from natural rather than synthetic sources. In addition, certain superfoods can help solve specific problems:
- Increase the amount of fiber in the diet.
- Normalize the digestive tract function.
- Alkalinize the body.
Superfood is not a pill, so you shouldn’t expect any specific effect after a week of its consumption. Do we expect something special from eating black currant, rich in vitamin C? No. Yet we do get the benefit from its consumption.
We bring to your attention a review of ten superfoods, which you can often hear about these days.
Pink Himalayan salt, black salt, sea salt and other exotic types of salt. As a rule, this is a coarse salt, and its crystal structure is visible.
These types of salt are almost unprocessed (except for the mildest one, used to clean the salt of foreign particles). It differs from the table salt through the fact that:
- in addition to sodium chlorine, it contains up to 100 minerals,
- it is digested much better than table salt is.
Dried berries are red, resembling barberry. The taste is bitterly-acidic. They contain vitamin C and antioxidants, like most berries do. There is no scientific confirmation that they possess any exceptional amount of nutrients or provide any particular effect over the body.
If you still bought them, wash them well before use and add them to various dishes, like:
Dark purple berries. Sweet, with a slight banana flavor. Very pleasant in smoothies. They are available in frozen form, in the form of powder, or capsules. They grow in South America. Like many other berries, they are rich in useful antioxidants.
Several years ago, they were popularized in America, Australia and European countries during a massive advertising campaign.
They are positioned as a superfood, which:
- possesses a unique concentration of antioxidants,
- can prevent diseases of the cardiovascular system and cancer,
- helps maintain a healthy weight.
*However, there is no evidence of their super-qualities, just like with Goji berries.
Small round seeds of white or black color. They have almost no flavor. They can be added to smoothies, cereal, muesli, or use them to make pudding (they swell very quickly in the water).
These seeds are popular among:
- raw foodists (they eat them as porridge after soaking),
- fans of useful desserts (by adding honey and spices to the chia-pudding, you get a sweet pudding).
Chia-pudding can be used as an egg substitute in baking, thanks to the binding properties of the seeds. Chia seeds, like all nuts and seeds, are low in saturated fats, high in calories (486 calories per 100 grams), and do not contain cholesterol.
They are an excellent source of cellulose, antioxidants, vegetable protein and Omega-3 fatty acids and a good source of calcium (however, the calcium content in sesame, is higher – 785 mg vs. 631 mg per 100 grams of product).
It is usually sold in the form of a powder. It has a rather pleasant and slightly spicy nutty flavor. This powdered tuber of the plant Maca. It is sometimes called Peruvian ginseng for its aphrodisiac properties.
It alleviates the symptoms of PMS and menopause. Maca is rich in microelements, calcium, phosphorus, iron, zinc, potassium, copper, vitamins B1, B2, B12, C, E, as well as oleic, linoleic and palmitic acids.
You can consume maca with water (1-2 tablespoons a day), with juice, or with smoothie. You can add it to a ready-to-eat porridge. It is undesirable to consume maca:
- before bedtime,
- on an empty stomach,
- during pregnancy and lactation.
Coconut water is a clear liquid that is found inside the coconut and has a sweetish flavor. It is considered a “natural sports drink”, which quenches thirst thanks to nutrients and prevents dehydration. It is rich in vitamins and minerals, such as calcium, magnesium and potassium. It is good to use after intense exercise.
However, you should not forget that it contains sugar and its calorie content is about 50 kcal per glass. By the way, coconut water and coconut milk are not the same thing.
- Coconut water is the liquid that is contained inside the coconut.
- Coconut milk is produced artificially. It is the coconut pulp, crushed with water.*
* A mixture of coconut pulp and water can be of different concentrations and have the form of pasta, cream or yogurt.
Cereal, which is similar in appearance to millet. Originates from South America. Just like millet, it can be consumed both in a sweet form, as a side dish with salt and spices, in a salad, and in a soup, as well.
- does not contain gluten,
- is rich in protein (like buckwheat),
- contains dietary fiber,
- is a source of useful carbohydrates.
In addition, it is rich in Group B vitamins and microelements (iron, magnesium, etc.) and is more nutritious, than other cereals (rice, wheat, barley).
A liquid of a dark green color, obtained from plants. From the science class, we know that it is the “plant blood”.
This substance does provide several benefits for your body:
- helps alkalize the body,
- helps normalize metabolism,
- to some extent, makes up for the lack of vitamins (in a diet that is poor in fruits and vegetables).
*It is added to smoothies and juices, or is consumed with water.
Freshwater blue-green alga of spiral shape. It is one of the most high-protein plants – it contains up to 65% protein. It is rich in antioxidants – like most superfoods are. It is available in the available in the form of powder, granules, and dried. It has a specific flavor of… algae.
The benefits that this superfood provides include:
- promotion of tissue regeneration,
- assistance in the intestines cleansing and restoring its microbiota,
- beneficial effect over the liver, which, in turn, helps cleanse the body in a more efficient way.
Powder and liquid can be added to smoothies, juice or porridge. Spirulina in capsules is suitable for those who do not like its specific taste or smell. In dried form, it can be consumed separately or added to yogurt or muesli.
Flax Seed And Oil
Flax seeds are a source of fiber, vitamins A, E, B, selenium, potassium, valuable polyunsaturated fatty acids omega-3, omega-6 and omega-9. Among other things, they normalize the work of the intestines. They are also a powerful absorbent, not inferior to activated charcoal in this property.
They must be consumed in ground form, since our body is incapable of processing the shell of whole seeds. You can add them (a teaspoon per day) in your smoothies, porridges, muesli, yogurt, cottage cheese, and salads.
- promotes the treatment of colitis and gastritis,
- eliminates constipation, heartburn,
- exerts an antiparasitic effect.
*It is recommended to consume it separately, washed down with water, or add to smoothies and vegetable juices.