Superfoods are foods that are naturally rich in nutrients and have not undergone any processing or enrichment. Superfoods have health-promoting properties, so it’s worth having them in your kitchen and making sure they find a permanent place in your daily diet. Learn about the 8 superfoods that will help you enjoy good health.

Superfoods are unprocessed foods that are rich in vitamins, minerals and other nutrients that show beneficial effects on human health. Their purpose is to enrich the diet in a natural way. Here is an example of eight products that have earned the title of superfoods.

Blueberries – sweet superfoods

Berries such as strawberries, raspberries, blueberries, blackberries and cranberries are rich in antioxidants. They prevent the excessive production of free radicals. They also have an effect on the breakdown of healthy cells in the body and thus on the deterioration of health.

Antioxidants prevent this and contribute to neutralising free radicals and have an anti-inflammatory effect. Thus, the fruits mentioned are a real sweet superfood.

Green tea – a superfood to drink

Green tea is rich in polyphenols, including catechin, which is a powerful antioxidant and inhibits the formation of free radicals. The most important antioxidant compounds include epicatechin (EC), epigallocatechin (EGC), epicatechin gallate (ECG) and epigallocatechin gallate (EGCG). Thanks to their anti-inflammatory effect, they protect the body against the development of chronic diseases, e.g. cardiovascular diseases or cancer. It is therefore worth taking a moment for yourself to enjoy this liquid superfood. You can make this your little daily ritual.

Garlic – a healthy addition to dishes

Garlic is a great source of magnesium, vitamin C, vitamin B6, selenium and fibre. Research confirms that it has a beneficial effect on the immune system and contributes to lowering cholesterol and blood pressure. It also stands out for its anti-cancer effects. This superfood should be in every kitchen. It will be the perfect complement to many dinner dishes, but will also work well as a salad topping.

Ginger – ideal for tea

Originating from China, ginger root has been used for centuries as a spice, but also as a natural medicine. It is a rich source of antioxidants, so like green tea and other antioxidant-rich foods, it can be used in the prevention of chronic diseases and cancer. It is great for stomach ailments – it makes the digestive system produce more digestive enzymes and the liver detoxifies the body more efficiently. You can add it to dishes, but it works equally well as an addition to your autumn tea.

Turmeric – an indispensable spice

Turmeric is another superfood rich in antioxidants, which shows anti-inflammatory effects and can therefore be effective in the prevention and treatment of chronic diseases and cancer. The active substance in turmeric is curcumin, which is unfortunately not easily absorbed in the human body. However, you can improve its absorption by combining it with black pepper when consumed. You can use it as an ingredient in fortification drinks or fruit or vegetable smoothies.  

Flaxseed – a superfood in the form of a sprinkle

Flaxseed is a very good source of fibre and omega-3 fatty acids, which influence the proper functioning of the circulatory system by, among other things: lowering blood pressure, acting as an anticoagulant or contributing to an increase in the HDL fraction of cholesterol in the blood. Due to its vitamin E content, flaxseed is also antioxidant. This superfood is particularly appreciated by vegans because it is a good substitute for eggs in baked goods. You can add flaxseed to yoghurts, cottage cheese or salads.

Leafy vegetables – ideal for salads and sandwiches

Green leafy vegetables such as kale, spinach, Swiss chard or lamb’s lettuce, for example, are rich sources of zinc, folic acid, calcium, magnesium, vitamin C and fibre. In addition to the above-mentioned compounds, they also contain carotenoids, which have health benefits thanks to the presence of provitamin A and antioxidant effects. You can use them in sandwiches or treat them as a base for salads.

Raw cacao – a superfood ideal for smoothies

Raw cacao (not to be confused with powdered cacao, commonly available in shops) is rich in minerals: iron, magnesium, phosphorus, zinc, manganese or copper. In addition, this superfood is a great source of antioxidants called flavonoids. These include epicatechin, catechin and procyanidins. You can make delicious smoothies with it.

Superfoods, or health on a plate

By including superfoods in your diet, you can naturally and easily provide your body with many valuable nutrients that will have a beneficial effect on your health. Reach for them every day and your health will thank you for it!

Fitatu App

Download the application from the Play Store or Apple Store and start counting your macros with us! Do you prefer the web version? No problem. A basic web version is prepared for our subscribers. And now you can use the SUPERFOODS-D discount code by going to https://www.fitatu.com/app/order-and-payment and get 29% off your monthly Fitatu Premium.

What else can you find in Fitatu Premium?

• over 2000 recipes plus several new ones every month
• additional plans for intermittent fasting
• the ability to create shopping lists
• a choice of six ready-made menus full of meals to choose
• filtering products and recipes
• more synchronization with fit apps
• access to your Meal Plan in the web version
• no ads!

Bibliografia:

1. Ana Augusta Odorissi Xavier, Antonio Pérez-Gálvez, Karotenoidy jako źródło antyoksydantów w diecie, Subcell Biochem. 2016;79:359-75.
2. Hirota Fujiki, Tatsuro Watanabe, Eisaburo Sueoka, Anchalee Rawangkan, Masami Suganuma, Cancer Prevention with Green Tea and Its Principal Constituent, EGCG: from Early Investigations to Current Focus on Human Cancer Stem Cells, Mol Cells. 2018 Feb 28;41(2):73-82.
3. Qian Yi Eng, Punniyakoti Veeraveedu Thanikachalam, Srinivasan Ramamurthy, Molecular understanding of Epigallocatechin gallate (EGCG) in cardiovascular and metabolic diseases,J Ethnopharmacol. 2018 Jan 10;210:296-310.
4. https://www.healthline.com/nutrition/cacao-nibs