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Today I am writing about 8 amazing superfoods that will heal and increase your energy. However, I wouldn’t say I like this term superfoods.
Because any food grown in healthy soil and harvest before eating is a superfood, as long you gather and eat it directly, you will reap all benefits of its nutrients.
However, this is nearly impossible nowadays. Most people are going to the supermarkets to get their groceries done.
But the vegetables you are buying in the supermarkets are lying there already for some days. Even within one day, the reduction of nutrients is enormous.
Most vegetables and fruits are picked unripe and stored a long time before arriving in the supermarket and sprayed with chemicals.
If you visit farmer markets and are an early bird, you will still get vegetables with a higher nutritional amount by buying organically grown vegetables and fruits, a healthy habit I recommend to all people.
What is the meaning of a Superfood? I found a description in Wikipedia, and it says that superfood is a marketing term for food assumed to confer health benefits resulting from an exceptional nutrient density. Experts, dietitians do not commonly use the term, and nutrition scientists, many of whom dispute that particular food have the health benefits claimed by their advocates.
Even without scientific evidence of exceptional nutrient content, many new, exotic, and foreign fruits or ancient grains are marketed under the term superfood– or superfruit or super grain, respectively – after being introduced or re-introduced to Western markets.
In 2007, the marketing of products as “superfoods” was prohibited in the European Union unless accompanied by a specifically authorized health claim supported by credible scientific research.
I have listed 8 amazing superfoods and will give a short introduction of them.
Green vegetables and colored fruits
I said already in my last blogs that chlorophyll makes green vegetable green, but the fact is the Chlorophyll is what makes green vegetables a superfood. Also, the stronger the colors of vegetables and fruits, the higher the number of antioxidants.
Dark, leafy greens like arugula, kale, collard greens, spinach, lettuce, and Swiss chard are very healthy because their chlorophyll and the dietary fiber found in dark greens can decrease the risk of colon cancer. Carotenoids, another type of plant pigment, also act as antioxidants that fight off potentially cancer-causing free radicals in the body. You find these phytonutrients, for example, in carrots.
Different colors found in edible plants can correlate to the nutrients found within. Therefore, eating lots of other vegetables and fruits helps ensure that your diet includes a wide variety of all the vitamins, minerals, and phytonutrients your body needs. Many antioxidants fight oxidative radicals in the body.
What are Antioxidants?
“Antioxidants are compounds that inhibit oxidation. Oxidation is a chemical reaction that can produce free radicals, leading to chain reactions that may damage organisms’ cells. Antioxidants such as thiols or ascorbic acids (vitamin C) terminate these chain reactions. To balance the oxidative stress, plants and animals maintain complex systems of overlapping antioxidants, such as glutathione and enzymes (e.g., catalase and superoxide dismutase), produced internally, or the dietary antioxidants vitamin C and vitamin E.”
Fruits are also a great source of antioxidants and enzymes, which are also essential for many body processes. The enzyme reacts as a catalyst that regulates the rate at which chemical reactions proceed in living organisms without itself being altered in the process. Most critically, enzymes catalyze all aspects of cell metabolism. Mango and Pineapple are used very often to provide enzymes for supplements. But I am for the whole fruit. You will reap all benefits from eating the whole fruit, including vitamins and minerals.
One of the best fruits to provide antioxidants is all sorts of berries. They come in strong colors, mostly blue, black, red, and yellow or orange, indicating that they have a high amount of antioxidants. Berries tend to have an excellent nutritional profile. They are typically high in fiber, vitamin C, and antioxidant polyphenols. Incorporating berries into your diet may help prevent and reduce symptoms of many chronic diseases. I use them in my smoothies.
Green tea contains a powerhouse of antioxidants that are higher than those measured in fruits and vegetables. Having high doses of catechin, an antioxidant shown to help prevent cell damage in the body, makes green tea a natural “Superfood.” Catechin is indicated to reduce inflammation in the body. This powerful antioxidant is shown to reduce high blood pressure and decrease the risk of heart disease.
Green tea has also been proven to help block the formation of plaques linked to Alzheimer’s disease. Other health benefits include increased metabolism for weight loss. We receive the best benefits from organically grown green tea because conventionally grown tea is treated with pesticides and herbicides, which are toxic for our bodies and the environment.
Avocado is the fruit of the avocado tree, known as Persea Americana. This fruit is high in healthy fats. 77% of its calories are from fat, making it one of the fattiest plant foods in existence, highly favored for weight loss.
Oleic acid is a monounsaturated fatty acid that is also the primary component of olive oil and has been linked with reduced inflammation. I use it also in my smoothies.
Olive oil is considered a healthy fat that was shown to reduce the risk of heart disease. The primary fat found in olive oil is monounsaturated fatty acids. They have been proven to lower total cholesterol and help stabilize blood clotting.
These acids are also linked to lower insulin levels. People who are suffering from diabetes Type 2 have a great benefit from digesting olive oil. When you buy olive oil, make sure it is extra- virgin or cold-pressed because they are full of nutrients that make them an anti-inflammatory superfood. Olive oil is not a good oil for cooking. It is better to use a stable oil like coconut oil for cooking.
Flaxseed is a potent superfood. It is full of fiber and nutrients when it is cracked. Flaxseed contains all sorts of healthy components, but its primary healthy reputation is omega 3 essential fatty acids, lignans, and fiber.
It is an excellent food for chicken because the eggs have a pretty good amount of omega-3 then, something that is not natural these days regarding the chicken’s food. It is beneficial to include flaxseed daily into your diet to receive a good amount of omega 3 fatty acids, It is not expensive, and it is very healthy. Omega 3 fatty acids are mostly known from consuming fatty fish like salmon.
But the plant variants, flaxseed, and chia seed, also have a high amount of omega 3 fatty acids, which is vital to include in your diet to fight inflammation in the body. Each tablespoon of ground flaxseed contains about 1.8 grams of plant omega-3 fatty acids. Research indicates that flax may reduce the risks of certain cancers as well as cardiovascular diseases. It is highly beneficial, especially with all kinds of rheumatoid illnesses, to decrease the inflammation in the body.
Lignans possess a steroid-like chemical structure and are defined as phytoestrogens. They might lower the risk of heart disease, menopausal symptoms, osteoporosis, and breast cancer. Interestingly, flax seeds contain up to 800 times more lignans than other plant foods.
Flaxseeds have a lot of fiber, which prevents colon cancer. Just one tablespoon of flax seeds contains 3 grams of fiber.
There are two sorts of fiber, soluble and insoluble, which means that soluble fiber increases the consistency of the contents of your intestine and insoluble fiber allows more water to bind to the stools, which makes the excretion softer. It prevents constipation, and the number of stools leaving the colon is more significant, improving your digestive health.
Turmeric and Ginger
These are spices, among others, which have been very well studied because of their health properties. Used for centuries, and in cultures like India, they have many benefits against all kinds of diseases. They are used against inflammation but also as a natural antibiotic, together with garlic. Turmeric and Ginger are known to strengthen the immune system and to be a natural painkillers.
Ginger, or Zingiber officinale, originated in Southeast Asia has long been used as a natural remedy for various health conditions. Its medicinal properties are primarily due to phenolic compounds, including gingerol, a chemical with potent anti-inflammatory and antioxidant properties.
Turmeric, also known as Curcuma longa, belongs to the same family of plants. It contains the chemical compound curcumin, which is the main active ingredient in turmeric. It has powerful anti-inflammatory effects and is a powerful antioxidant.
Both are used in Indian cooking dishes, and I love them.
Chlorella and Spirulina
Chlorella is a single-celled freshwater alga native to Taiwan and Japan. It is naturally rich in proteins, vitamins, minerals, and dietary fiber. Its benefits include boosting antibody count and fighting cancer, especially colon cancer and other diseases.
Chlorella contains many nutrients, including proteins, omega 3 fatty acids, vitamins, minerals, and antioxidants. It is boosting the immunity of the body.
Spirulina is a blue-green alga and is believed to be one of the oldest life forms on Earth, used already by ancient cultures like the Aztecs to treat various diseases.
Spirulina is also a potent source of nutrients and contains a powerful plant-based protein called phycocyanin, which reacts as an antioxidant, a pain-relief, anti-inflammatory brain-protective. Phycocyanin gives spirulina the color.
Both algae are potent superfoods that help to strengthen the immune system. Chlorella is also known to chelate heavy metals from the body.
Kefir(a fermented food)
Kefir is a probiotic drink that contains many bioactive compounds, including up to 30 different strains of “good guy” bacteria.
Probiotics are essential to building up a damaged colon. These probiotics help boost immune function and fight against harmful microbes and carcinogens, and they are improving many digestive issues. So why not try kefir?
Kefir is a fermented milk drink, using a combination of bacteria and yeast as a starter. You can make kefir by buying such a starter in a health shop. It is easy to make it yourself.
You can use all kinds of milk, also soy, or even coconut water. The fermentation process makes it so healthy. It is already used for centuries and primarily known in the Caucasus, but many different cultures use kefir as a beneficial food. Your gut will be happy! 🙂
There are many so-called superfoods, and I have listed 8 amazing superfoods to introduce you to them. What makes them beneficial is the high amount of nutrients and antioxidants. The most important is that they are healthy food grown naturally or fermented like the kefir. The body gets nourished and can do its job of detoxification and rebuilding cells. Your energy will increase.
To heal your body, it is good to include various superfoods in your diet. By doing this, you get a high amount of all nutrients into your body. You will strengthen your immune system, diminish inflammation, and fight infections.
Maybe you will try some of them.
Please leave your comments below! I would love to hear what your opinion is. What is your experience with superfoods?
To your health,
16 thoughts on “8 Amazing Superfoods that will Heal and Increase Your Energy”
All of these are part of my diet with one big exception, spirulina. After trying a lot of powdered formulas I was unable to find one that I liked. I will resort to buying it in capsule form though, I need to add it to my diet as well. I find that part of a healthy diet is planning. This is why I resort to meal planning most of the time. This way I buy only what I need so there’s no food waste, I always have healthy foods as snacks and I don’t feel like I neglect my body.
Anne, you are doing great, really! Spirulina is not a nice taste, same as chlorella. Better is to put it into your juice, with pineapple or apple, carrots, something sweet. But it is great for your health! Thank you very much, Anne, and keep it up!
Here is a link where do you find much about Spirulina.
Hi Sylvia, I LOVE superfoods. I don’t care it’s a marketing term and I am lucky enough to be able to buy almost all of what you have listed fresh and organically. 🙂
As you said, there are more superfoods. And some that come from further away I have as powders. I use those in my almond yogurt or in my green smoothies.
Spirulina as first one of course. I don’t even know if that is available in a different form than powder, do you? The only downside of that one – for me – is the salt. I can’t sleep if I ate salt, so I only add a moderate amount to my food in the mornings.
Oh, BTW (since I know you live in the Netherlands at the moment): in my hometown there is a ‘normal’ market twice a week and once a week an organic market. Maybe they have that in your city as well?
Hi Hannie, Yes, you are so right. I love them too. We have an organic market here in Apeldoorn every Thursday. But we also have some farmers in our surrounding where I love to go and get my vegetables. I love green. It is so healthy. You can get spirulina as tablets too. But I prefer everything as a powder. Thank you so much, Hannie, for your comment! I am happy to know you eat healthy too. Let’s reach many people.
Good Morning Sylvia,
I live on an organic farm in the south of Spain. There is a nice plot dedicated to being a vegetable garden. To harvest the things you grow yourself besides the great taste gives you satisfaction. It is of course a lot of work but nothing can beat a sun-ripened tomato from your own garden.
Nearly all the things you mention in your nice and helpful post form part of my daily diet. I plan to reach 100 years and that is why I am eating these super-foods.
Dear Taetske, Thank you for your beautiful comment! It sounds so great to me, and I would love to own a vegetable garden. I love real vegetables and fruit. Nothing compares to them. The taste is amazing! I plan to reach 100 years as well! 🙂 You are doing really great! Would you mind sending me a lovely tomato? 😉 I would love to eat sun riped vegetables. Delicious! You have the sun, and that is so important. Here in the Netherlands, we have not really nice summers. That makes a huge difference!
Thank you Sylvia for this well put together article. I have always been a big fan of berries, avocados, flaxseed and olive oil. But I was quite surprised to learn that Spirulina can help get rid of heavy metals in your body. I always new Spirulina was good for you. I do have a question for you. Do you know of any data or research where Spirulina was consumed by people in metal industry to reduce the amount of heavy metals in there body for example welders, fitters and so on?
Thank you, John, for your comment! It is Chlorella that detoxes heavy metal. Chlorella is used for detoxification by alternative dentists who are removing amalgam fillings. Chlorella is detoxing the mercury from the body. Very interesting algae. It is a chelator of heavy metals. You might find this interesting.
Studies on the Biosorption of Heavy Metals onto Chlorella Vulgaris (researchgate.net)
On Spirulina, you might find this website interesting.
Thank you for sharing this ! There are so many items on the market today claiming to have magical superfoods, but in reality, if you are eating whole food and fruits and veggies, you are getting the health benefits you need! No need to pay for an overpriced shake. Thank you!
Thank you for commenting. If you love to eat vegetables and fruits, you are on the better side. Unfortunately, many people don’t like to eat vegetables. I think it could help them to juice and use green powder. Most vegetables aren’t that healthy anymore. People who have chronic diseases need to adjust their lifestyle and diet.
I loved your breakdown of all these Superfoods. I knew about several of them prior to reading your article and currently use most of them in powder or capsule form daily and when I can get them fresh I do.
I had no idea that Kefir was that good for you. I have seen it on the grocery shelves, but didn’t pay much attention. It might be worth looking into. I also, may add the Flaxseed to my mix.
I really enjoy my daily smoothie loaded with berries, greens, protein powder, vitamins and minerals and greens. I also throw some collegen in there for good measure, LOL
Thank you for sharing.
Hi Annette, Thank you so much for your comment! Yes, there are so many superfoods out there. If you already use several in your smoothies, you are fine. We don’t need to take them all every day. But Kefir is perfect for your gut bacterias. If you want to keep it healthy, try fermented food like Kefir or Yoghurt and others, for example, sauerkraut. But they must not be pasteurized. Then you don’t get the benefits.
Two things I paid so much attention to, the first is chlorophyll, back in school we learn that it gives plants there color just as you said but I appreciate it more now that I know the ‘greener’ a plant is the better. Second, I e always and heard about the term antioxidant, I really didn’t know the meaning, but now I do and know that radicals are bad. Thanks a lot for the article
You are very welcome! I am glad you liked my blog. And that you have learned something from it.
Hi Sylvia, thank you for writing this article. I have heard about most of these superfoods except for Kefir. I am particularly interested in anti-inflammation so Flaxseed looks like a superfood suitable for me. Green tea is also something that I know is good but I have been drinking coffee so I find it hard to find time to drink Green tea.
Hi Richard, thank you very much for your comments. Flaxseed is really a good choice. You do very well for your gut and your whole body by including it in your diet. If you drink organic coffee and in moderation, you get lots of antioxidants into your body. Coffee is not that bad. Only if you drink too much, as I did on the night shift, to stay awake. 🙂