WHAT ARE SUPERFOODS AND ARE THEY REALLY THAT HEALTHY?
Superfoods: it is impossible to imagine hip recipes and shop shelves without them. These superfoods are supposed to make us super-healthy. So we throw cocoa nibs and goji berries en masse over our breakfasts and knock back fierce health shots with a sour face. What exactly are superfoods, which ones are the healthiest and why?
What are superfoods?
It is important to know that there is no sacred superfood institute. So there is no independent, reliable party telling us which products are superfoods. However, the generally accepted definition is that they are foods that can be called healthy for many reasons. They contain relatively many healthy substances, including so-called bioactive substances. These are substances that have certain health effects, such as inhibiting inflammation or clearing up clutter in your cells.
This characterises an average superfood:
- have a high proportion of vitamins and minerals
- are pure nature: raw and unprocessed
- contains a lot of fibre
- contains healthy fatty acids such as omega-3
- is full of antioxidants
- is rich in protein
- are usually low in calories
- is often portrayed as the magic solution to specific health problems.
The best-known superfoods: here's why they are so healthy
Most of the foods labelled superfoods are plant-based. Funny thing is that quite a lot of them only became popular after they were labelled superfoods. Think goji berries, cocoa nibs, wheatgrass and quinoa, for example. These are the best-known and best superfoods that you could include in your healthy diet:
Raw cacao
Pure cacao is not everyone's favourite snack because of its bitter taste. It is, however, a treat for your body. Because raw cacao has not yet been processed, it contains much more of its original healthy nutrients. Lots of fibre to make your intestines happy, minerals and various types of antioxidants. These are mainly polyphenols and flavanols, which improve blood flow and brain function, lower blood pressure and blood sugar and reduce inflammation, among other things. The flavonols in cocoa appear to be able to improve your brain performance and metabolism when you eat this superfood daily. Pretty impressive for such a stimulant! However, you should go for cacao that is at least 85% pure. If you really want to get it right, opt for the pure, raw and crunchy cacao nibs.
Goji berries, acai and other berries
Berries are relatively low in calories and sugar, compared to other fruits. They also contain many healthy substances, such as antioxidants and vitamins. Goji berries have been crowned a superfood because they are extra healthy. In fact, with a small portion you get a lot of vitamins C and A, as well as iron and fibre. Along with the rise of the goji berry, you suddenly found acai bowls on menus everywhere. Acai berries contain triple the amount of antioxidants compared to the already healthy blueberries. Furthermore, acai is good for your brain, skin and heart.
Matcha
Green tea is already considered a superfood that you should drink daily. Matcha tea is the superlative. Due to its different method of preparation from ordinary green tea, matcha has even more health benefits. For instance, it is good for your brain, liver, energy and cell health.
Algae
How does a vegan get those so healthy fish fatty acids like omega-3? Algae! By eating what fish eat, you simply get those essential nutrients. But purely natural and straight from the source. Spirulina is one of the most popular and healthy algae you'll find on the superfood shelf. What is quite unique about spirulina is that it contains all the essential amino acids; the building blocks for proteins your body needs. In addition, it is a supplement that can help with inflammation, diabetes and anaemia.
Besides spirulina, chlorella is an interesting type of algae. As you might expect from a superfood, it is full of healthy substances, with the added benefit of being a real detoxifier. That is, it is able to work harmful heavy metals and toxins out of your body. Something that very few simple foods can do.
Ginger and turmeric
The roots of the ginger and turmeric plants are indispensable in a healthy diet. A lot of research has been done on the effects of these plants, leading to a laundry list of benefits. Pain, nausea, infections, depression: ginger and turmeric fight it all.
Medicinal mushrooms
Medicinal mushrooms are the superfoods among mushrooms. These are fungi that don't make you trip, but do all sorts of wonderful things in your body. Many people use medicinal mushrooms specifically for the brain-enhancing properties they have. And, of course, they are full of vitamins and minerals. Well-known super mushrooms are reishi, cordyceps, Lion's Mane and chaga.
Good tip or marketing ploy?
There is also criticism of the superfood label. After all, 'superfoods' is a term used mainly as a marketing trick. After all, who is not sensitive to the possibility of becoming turbo-healthy so easily? Yet you won't come across a dietician using this term. The Nutrition Centre even says that "superfoods don't exist". Because, of course, you can get all your nutrients with a handful of products. For that, you really need to eat a consistently varied and conscious diet. Indeed, you can even damage your body if you eat too much of them. So don't think you can ignore those daily recommendations for fruits and vegetables purely because you threw in a handful of goji berries. Even for these superfoods, balance, variety and enjoying them in moderation is best for your health.
