Superfoods are nutrient-dense foods that offer specific health benefits. From fruits and vegetables to seeds and algae, each superfood has unique properties that make it a great ally for wellness .
Incorporating superfoods into your diet is a powerful habit you should incorporate daily to improve your physical and mental well-being. From antioxidants to healthy fats and complete proteins, each superfood contributes something unique to your diet. Depending on their origin, we can categorize them into two food groups:
List of plant-based superfoods
1. Berries (blueberries, raspberries, blackberries, açai)
- Benefits : Rich in antioxidants, especially anthocyanins, which combat oxidative stress. They improve cardiovascular health and cognitive function.
- How to use them : In smoothies, yogurt, salads or as a snack.
2. Green leafy vegetables (spinach, kale, chard)
- Benefits : Sources of vitamins A, C, K, folic acid, and minerals such as iron and calcium. They benefit bone health and the immune system.
- How to use them : In salads, stir-fries or green smoothies.
3. Avocado
- Virtues : Rich in heart-healthy monounsaturated fats, potassium and vitamin E. Helps reduce cholesterol and improves skin health.
- How to use it : On toast, salads, guacamole or smoothies.
4. Turmeric
- Benefits : Contains curcumin, a powerful anti-inflammatory and antioxidant. It helps relieve joint pain and improves brain health.
- How to use it : As a spice in dishes, in infusions or as a complement to golden lattes.
5. Ginger
- Virtues : Natural anti-inflammatory that improves digestion, relieves nausea and reduces muscle pain.
- How to use it : In teas, smoothies, soups or as a spice in savory dishes.
6. Chia seeds
- Benefits : High in omega-3, fiber, and protein. They promote cardiovascular health and regulate intestinal transit.
- How to use them : In puddings, yogurts, smoothies or as a topping for salads.
7. Flax seeds
- Benefits : Source of lignans and omega-3 fatty acids. They help regulate cholesterol levels and improve digestion.
- How to use them : Ground into smoothies, yogurts or homemade breads.
8. Quinoa
- Benefits : Pseudo-cereal rich in complete proteins, magnesium, and fiber. Ideal for weight control and intestinal health.
- How to use it : In salads, garnishes or as a base for bowls.
9. Algae (spirulina, chlorella, wakame)
- Benefits : Rich in protein, iron, and antioxidants. They detoxify the body and provide energy.
- How to use them : In smoothies, soups or as a powder supplement.
10. Green tea
- Virtues : Contains catechins, antioxidants that promote metabolic health and help burn fat.
- How to use it : As a hot or iced drink, and in recipes such as smoothies or desserts.
List of superfoods of animal origin
1. Fatty fish (salmon, mackerel, sardines)
- Virtues : High in omega-3 fatty acids that benefit cardiovascular and brain health.
- How to use them : Grilled, baked or in salads.
2. Eggs
- Virtues : Source of complete proteins, choline and vitamin D. They promote muscle and brain health.
- How to use them : Boiled, in omelets, scrambled or as an ingredient in other dishes.
3. Natural yogurt and kefir
- Virtues : They contain probiotics that promote intestinal health and strengthen the immune system.
- How to use them : As a base for breakfasts, desserts or smoothies.
4. Honey
- Benefits : Rich in antioxidants and antimicrobial properties. Soothes sore throats and provides natural energy.
- How to use it : As a sweetener in infusions, yogurts or dressings.
Other superfoods you should know about
The complete list of superfoods cannot be completed without mentioning nuts and the healthy fats found in seeds, olive oil, olives, and avocado, among others:
1. Nuts
They’re high in omega-3s, antioxidants, and magnesium. They reduce inflammation and improve brain health. You can include them as snacks, in salads, or mixed into yogurt.
2. Almonds
Rich in vitamin E and healthy fats, they promote healthy skin and reduce the risk of heart disease. You can also find them as butter, plant-based milk, or in desserts.
3. Extra virgin olive oil and seeds like Chia
Contains monounsaturated fats and antioxidants that protect the heart and reduce inflammation. Use it in salads, stir-fries, or as a base for dressings and desserts!
There are also other so-called superfoods, perhaps less conventional, such as pure cacao (rich in flavonoids), maca (which improves your physical and hormonal performance), mushrooms like reishi or shiitake (which strengthen your immune system and combat oxidative stress), and camu, which is rich in vitamin C and collagen production. Did you know about them?
Choose from this list of superfoods the ones that best suit your needs and lifestyle, and enjoy the benefits these extraordinary foods offer. Introduce one or two superfoods at a time to observe their effects on your body, and alternate between different superfoods to take advantage of their full range of benefits.
Take care of your body and it will take care of you!
