Those known as superfoods are foods whose nutritional potential or nutritional value makes them very interesting from a health point of view due to their high concentration of antioxidants, healthy fats or vitamins.
The Organization of Consumers and Users (OCU) assures that many times the nutritional properties of foods are usually the result of marketing strategies or mere “urban legends.” Although it recognizes that there are foods or superfoods that can help us stay healthy, if we include them in a varied and balanced diet.
Dietician-nutritionist Júlia Farré explains to La Vanguardia that the high concentration of antioxidants, healthy fats, vitamins and minerals is what makes so-called superfoods attractive, and she recognizes that there are very interesting foods nutritionally speaking. Despite this, this expert warns that no food, by itself, prevents any disease. For Farré, the key to being healthy lies in maintaining a balanced and varied diet, in which vegetables and legumes have a strong presence, but she remembers that it is also important to exercise or rest adequately.
In a recent article, the OCU highlights 8 superfoods to consider incorporating into our diet. These foods provide nutritional properties that could help us return to work or studies with more energy and strength.
Maca is a very energizing Andean root. It is a superfood that is characterized by being rich in amino acids, minerals and vitamins. Maca is said to have antidepressant effects, immune system stimulators, aphrodisiacs, and benefits for fertility and menopause, among others.
We can buy maca in the form of dehydrated powder and in extract capsules. Dehydrated maca powder can be cooked with water or milk to make drinks, it can also be mixed with fruit and vegetable juices, sauces, or smoothies. The recommended amount is 5 to 15 grams per serving (5 grams in children).
Kale is a vegetable from the cabbage family, very rich in nutrients and with important health benefits, which has led it to be considered a superfood.
It is high in water, fiber, minerals such as iron and calcium, and vitamins. According to the OCU, this superfood contains glucosinates (sulfur compounds whose preventive effect on prostate cancer is being investigated), sulfofarans (they seem to have anti-inflammatory effects) and boron (recommended to prevent the loss of estrogen during menopause).
We can eat it in different ways: the most nutritious and the most fashionable is in the form of juice, it can also be included as a green leaf in salads or cooked with other leafy vegetables. With the book ‘Kale: The superfood that can help you improve your diet and health’ we can get many ideas from this extraordinary food.
Bimi is a vegetable to which the same benefits of cabbages are attributed, but with more intensity. According to a study by the Polytechnic University of Cartagena, it has 60% more bioactive compounds than broccoli and, in addition, our body absorbs them better.
Another benefit of this superfood is its high vitamin C content, although this is lower than other foods such as oranges.
Now, these properties can be lost depending on the way it is prepared, so it is better to consume the bimi raw or steam it instead of boiling it. With the book ‘Ways to cook vegetables’ we can learn to treat vegetables with respect and make the most of them.
Cocoa is a great source of fiber, vitamins B2, B3 and minerals. According to the OCU, cocoa polyphenols are attributed to the increase in positive bacteria for the intestinal flora, as well as the decrease in those that favor the development of obesity and cardiovascular diseases.
Although there are studies that have proven these positive effects on cardiovascular health, they are not recognized by the European Food Safety Authority. It is also often said that this superfood improves mood and has an antioxidant effect.
The gel hidden in the aloe vera leaf is not only good for recovering the skin from burns and scars, it is also revealed as a food supplement with extraordinary beneficial effects for the body.
This plant contains minerals, water-soluble vitamins, amino acids and glucomannan (a dietary fiber that provides a feeling of satiety). Numerous beneficial properties are associated with it, such as: losing weight, regulating blood sugar, fighting Alzheimer’s, depression, glaucoma, varicose veins, etc.
Today, there are various clinical studies that talk about its effectiveness as a treatment against constipation, diabetes, ulcers and inflammation of the intestinal tract. While it is true that the results are promising, they have not yet been confirmed.
Açaí is a fruit from Brazil that is full of nutrients and is highly beneficial for health, especially due to its great antioxidant power.
Açaí berries are considered a very energetic fruit thanks to their high fat content, very similar to that of olive or avocado oil. They also provide protein, vitamin A and minerals.
It is said that this superfood helps lose weight, improve muscle tone and even promotes digestion, among other positive effects for our health.
In vitro and animal studies have shown a certain antioxidant capacity due to the phytochemical components of açaí, but there is currently not enough research to confirm this benefit in humans.
For many years ginger has been a very important component of Chinese medicine, which is already mentioned in the writings of Confucius, as well as Indian Ayurvedic medicine.
Ginger not only aromatizes and adds an unmistakable spicy flavor to our dishes, it is also attributed with anti-inflammatory, febrifuge, antiseptic and analgesic properties, among others.
In addition, antibacterial effects are attributed to it, it promotes blood circulation, reduces cholesterol levels and helps prevent colds or sinusitis. More research is necessary to affirm that all these benefits are true.
We can use powdered ginger as a spice or also adding it to fruit and vegetable juices or smoothies.
Spirulina is a very nutritious algae thanks to its protein and vitamin content, as well as its pigments that act as antioxidants.
Nutritionist Carla Zaplana explains that due to its richness in chlorophyll, it is a great blood detoxifier, and its high nutritional value has made it a superfood recognized by the United Nations to combat anemia and malnutrition. NASA even gives it as a supplement to its astronauts.
Despite this interesting nutritional composition, the OCU clarifies that there are no studies that show that it is beneficial to combat obesity, diabetes, anemia, or intestinal ulcers.
Spirulina powder can be added to soups, vegetable soups or other recipes as a spice or seasoning.
*Prices and information updated as of February 14, 2024
