What do avocados, kefir, beet and goji berries have in common? They all belong to the so-called superfoods and have a high content of vitamins, minerals and trace elements. The selection ranges from dried berries and fresh fruits to fermented dairy products and complements a balanced dietary style.
What’s behind the term “superfood”?
Superfood is a collective term for foods that are particularly rich in vitamins, minerals and antioxidants. The majority of superfoods are plant-based, although Greek yogurt and salmon, for example, are also beneficial for a healthy lifestyle. However, one thing all superfoods have in common is that they do not contain any added sugars, preservatives, colorings or salt. Some superfoods, such as beet, are even available fresh from regional cultivation or in organic quality. Goji berries are usually preserved by drying before sale and enhance mueslis or desserts. Brazilian acai is sold as juice, as puree or as sorbet and tastes great as a dessert with granola and fresh fruit. Dairy products such as kefir or Greek yogurt contain ferments that provide a longer shelf life and also have a positive effect on digestion. Superfoods are great for athletes and for all people who want to eat light and healthy. They usually contain monounsaturated and polyunsaturated fatty acids, which fight inflammatory reactions of the body and have a beneficial effect on brain development in children. Superfoods also have long-chain carbohydrates that provide lasting satiety without weighing down the body. A delicious example is the sweet potato, which tastes delicious baked, braised, boiled or roasted. Good to know: Although superfoods are very nutrient-dense, consuming just two or three can lead to deficiency symptoms. Crucial for an increase in mental and physical well-being is variety and the combination of different foods. A good guide here, for example, is a seasonal calendar. While smoothies in spring with fresh spinach are particularly healthy, crisp leafy salads in summer provide the necessary nutrients. In the fall, beet strengthens the immune system, and in the winter months kiwis from Italy and avocados from southern Spain and Israel are in season. The perfect complement to superfoods are unsweetened herbal teas, fresh fruit juices and still water. Red wine is also rich in antioxidants, but should be enjoyed in moderation due to the alcohol it contains.
The 10 best superfoods
Little powerhouses: Brazilian acai berries contain natural antioxidants and vitamin C. They also support healthy digestion and help with weight loss. Bright red goji berries are also extremely healthy fruits and have many benefits from a nutritional perspective. Their high protein content also makes them a good source of protein for vegans. Dark green to almost black, avocados are aromatic, have a unique texture and are versatile in the kitchen. They contain large amounts of vitamin K and monounsaturated fatty acids. Plus: just 100 grams of avocado cover one-third of your daily fiber needs. Omega 3 fatty acids make chia seeds a classic among superfoods. The tasteless seeds are excellent gelling agents and are suitable for refining muesli. The calcium they contain also ensures strong bones and healthy teeth. Healthy tuber: Beetroot is a popular food, especially among athletes, because the deep red tuber lowers blood pressure and increases athletic performance. The contained micronutrient choline fights inflammatory reactions in the body and supports fat burning. Hemp seeds have a pleasant nutty taste and are an excellent source of vegetable protein. Eating the seeds also provides a long-lasting feeling of satiety and supports healthy weight loss. Hemp is also successfully used to treat menopausal symptoms. Kale is one of the healthiest foods around and tastes delicious as a stew, fried or as low-fat chips from the oven. Just one cup of the cabbage plant contains 206 percent of the daily vitamin A requirement and almost 700 percent of the daily vitamin K requirement.Refreshing and delicious: Kefir is made from fermented cow’s milk or goat’s milk and is one of the traditional drinks in Eastern Europe and Southwest Asia. It is rich in calcium and proteins and is also suitable for people suffering from lactose intolerance. Among the Incas, cocoa was not considered the drink of the gods for nothing: the anandamide it contains is a natural mood enhancer that promotes the release of endorphins. The delicious fruit also counteracts premature aging of the skin and protects against inflammatory reactions in the body. For a healthy digestion: Greek yogurt contains considerable amounts of the microoganism B 12 and for this reason is particularly suitable for vegetarians and for children. Athletes in particular benefit from this traditional food, as the amino acids it contains support muscle recovery after exercise. The seeds of pomegranates have a high vitamin C content and have an anti-inflammatory effect. In addition, the healthy fruit contains three times as many antioxidants as comparable amounts of red wine or green tea.
How to incorporate superfoods into your diet
The ideal breakfast: green smoothies are the perfect, healthy start to the day. Fresh fruits such as oranges, lemons, bananas, grapefruits or papayas make for a special treat and leafy salads, beet or kale make the delicate juices rich. Muesli with hearty oatmeal and kefir or soy milk is wholesome and satisfying for a long time. Seasonal fruits and seed mixes add variety, and hemp seeds and raw cacao nibs sweeten breakfast. Greek yogurt is considered a traditional breakfast in the eastern Mediterranean. Toppings include almonds, walnuts and liquid honey from the mountainous regions of Crete and central Greece. In winter, cinnamon adds a warm, slightly oriental note to yogurt. Fresh leaf salad is a delicious appetizer or side dish. Raw vegetables become a little more refined with pomegranate seeds and grapes. Nuts or pine nuts are a tasty topping and also make for a successful look. Beet is delicious raw, pickled, roasted or baked. Winter raw vegetable salad with beet gets a special touch by adding sour apples, walnuts and honey and is a light satiator. A fine dessert: pudding made from chia seeds is the perfect dessert for lovers of healthy, nutrient-rich ingredients. Honey, maple syrup, agave syrup or dates provide the necessary sweetness, depending on the recipe. Variations with poppy seeds, vanilla, chocolate or coconut are also very tasty. Hearty snack: Preparing kale chips is quite easy and they taste especially delicious with a homemade dip. Just like other vegetable chips, kale gets its crispy texture in the oven. A little sea salt, pepper, curry and olive oil add a rounded flavor.
A balanced diet is what matters
Variety and diversity are the foundation of a balanced diet. In particular, combinations of different superfoods ensure here the optimal supply of essential vitamins, minerals and trace elements. Of course, physical well-being is also ensured by a sufficient amount of exercise and the extensive avoidance of sugar, alcohol and nicotine.
