What do avocados, kefir, beetroot and goji berries have in common? They all belong to the so-called Superfoods and have a high proportion of vitamins, minerals and trace elements. The selection ranges from dried berries and fresh fruits to fermented milk products and complements a balanced diet.
What does the term “superfood” mean?
Superfood is a collective term for foods that are particularly rich in vitamins, minerals and antioxidants. The majority of superfoods are vegetable, with Greek yogurt and salmon, for example, also being beneficial for a healthy lifestyle. However, one thing is common to all superfoods: They do not contain any added sugar, preservatives, colorings or salt.
Some superfoods such as beetroot are even available fresh from regional cultivation or in organic quality. Goji berries are usually preserved by drying them before they are sold and are used to refine mueslis or desserts. Brazilian acai is offered as a juice, puree or sorbet and tastes very good as a dessert with granola and fresh fruits.
Dairy products such as kefir or Greek yoghurt contain enzymes that ensure a longer shelf life and also have a positive effect on digestion. Superfoods are ideal for athletes and for all people who want to eat light and healthy. They usually contain monounsaturated and polyunsaturated fatty acids, which fight inflammatory responses in the body and are beneficial for brain development in children.
Superfoods also have long-chain carbohydrates that make you feel full in the long term without putting a strain on the body. A delicious example is the sweet potato, which is delicious baked, braised, boiled or fried. Good to know: Although superfoods are very nutritious, consuming two or three foods alone can lead to deficiency symptoms.
Variety and the combination of different foods are crucial for increasing mental and physical well-being. A seasonal calendar, for example, provides good assistance here. While smoothies with fresh spinach are particularly healthy in spring, crispy leafy salads provide the necessary nutrients in summer.
In autumn beetroot strengthens the immune system and in the winter months kiwifruit 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 consumed in moderation due to the alcohol it contains.
The 10 best superfoods
Small power packs: Brazilian acai berries contain natural antioxidants and vitamin C. They also support healthy digestion and help you lose weight. The bright red goji berries are also extremely healthy fruits and have many advantages from a nutritional point of view. 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 consistency and can be used in many ways in the kitchen. They contain large amounts of vitamin K and monounsaturated fatty acids. Plus: Just 100 grams of avocado cover a third of your daily fiber requirement. Omega 3 fatty acids make chia seeds a classic among superfoods.
The tasteless seeds are excellent gel formers and are suitable for refining muesli. The calcium it contains also ensures strong bones and healthy teeth. Healthy tuber: Beetroot is a popular food, especially among athletes, as the deep red tuber lowers blood pressure and increases athletic performance.
The contained micronutrient choline combats inflammatory reactions in the body and supports fat burning. Hemp seeds have a pleasant nutty taste and are an excellent source of vegetable protein. The consumption of the seeds also ensures a long-lasting feeling of satiety and supports healthy weight loss. Hemp is also used successfully against menopausal symptoms.
Kale is one of the healthiest foods around and tastes delicious as a stew, fried or as low-fat crisps from the oven. Just one cup of cabbage contains 206 percent of the daily vitamin A requirement and almost 700 percent of the daily vitamin K requirement. Refreshing and tasty: Kefir consists of fermented cow's milk or goat's milk and is a traditional drink in Eastern Europe and Southwest Asia.
It is rich in calcium and protein and is also suitable for people who are lactose intolerant. Cocoa was not considered the drink of the gods for nothing by the Incas: the anandamide it contains is a natural mood enhancer that promotes the release of endorphins. The delicious fruit also counteracts premature skin aging and protects against inflammatory reactions in the body.
For healthy digestion: Greek yogurt contains considerable amounts of the microorganism B 12 and is therefore particularly suitable for vegetarians and children. Athletes in particular benefit from the traditional food, as the amino acids it contains support muscle regeneration after exercise.
The seeds of pomegranates have a high vitamin C content and have anti-inflammatory effects. In addition, the healthy fruit contains three times as many antioxidants as comparable amounts of red wine or green tea.
How to incorporate superfood 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 ensure special enjoyment and leafy salads, beetroot or kale make the delicate juices rich.
Muesli with hearty oat flakes and kefir or soy milk is digestible and longs filling. Seasonal fruits and seed mixes provide variety and hemp seeds and raw cocoa shells sweeten the breakfast. Greek yogurt is considered a traditional breakfast in the Eastern Mediterranean.
Almonds, walnuts and liquid honey from the mountainous regions of Crete and central Greece serve as topping. In winter, cinnamon gives the yogurt a warm, slightly oriental note. Fresh lettuce is a delicious starter or side dish. The raw food is a little more refined with pomegranate seeds and grapes.
Nuts or pine nuts are a tasty topping and also ensure a successful look. Beetroot tastes delicious raw, pickled, fried or baked. Winter raw vegetable salad with beetroot is given a special note by the addition of sour apples, walnuts and honey and is a light filler.
A fine dessert: Chia seed pudding is the perfect dessert for lovers of healthy, nutrient-rich ingredients. Depending on the recipe, honey, maple syrup, agave syrup or dates provide the necessary sweetness. Variations with poppy seeds, vanilla, chocolate or coconut are also very tasty.
Hearty snack: The preparation of kale chips is very easy and they taste particularly good with a homemade dip. Just like other vegetable chips, the kale gets its crispy consistency in the oven. A little sea salt, pepper, curry and olive oil ensure a round taste.
It all depends on a balanced diet
Diversity and variety are the basis for a balanced diet. In particular, combinations of different superfoods ensure an optimal supply of essential vitamins, minerals and trace elements. Of course, physical well-being is also ensured by a sufficient amount of exercise and largely avoiding sugar, alcohol and nicotine.
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