By Jessie Moore|
January 7, 2022|
4 min read
Increasingly, we’re learning more and more about the importance of what we eat. We’re discovering that it’s not just about what we don’t eat – yes, avoiding highly processed foods is good – but we’re also learning that we can power-up when we balance our diet with a variety of superfoods. Here we share with you our very own superfood list, that’s suitable for everyone – including vegans.
However, when it comes to the superfood market, there’s a lot of confusion. In our superfoods list we’ve delved into superfoods myth vs fact, to bring you the truth.
What are superfoods?
Before we dive into our 10 best superfoods, let’s start by ironing out the definition. It varies from one source to another, so it’s important you understand what makes something a superfood for you.
We believe that a superfood is one which is nutrient-dense. It should pack a punch in terms of the health benefits it delivers. However, one of the superfood facts which are often overlooked is that there is no one single superfood that can deliver everything. You need a range of superfoods to get all the benefits you need.
So whilst chia seeds are great for heart health thanks to their omega-3 content, you might also want to pop some berries in your basket to support your immune health.
Spirulina is a fabulous superfood which, in its powder form, is easy to use. Derived from algae, it is vegan. It is an incredible source of antioxidants and, as such, great for keeping your immune system in shape. Indeed, when you look at the spirulina superfood nutrition facts, you discover that it is one of the most nutrient dense foods on the planet. It’s also a great source of protein for vegans.
In addition, spirulina has been shown to be good for your heart because it lowers LDL (bad cholesterol) and raises HDL (good cholesterol). At the same time, it’s known to reduce blood pressure. There are even some studies which show it can reduce cancer occurrence, particularly in oral cancer.
2. Matcha Tea
We are hearing more and more about matcha tea with fantastic recipes coming out to tantalise us. It doesn’t just add a taste sensation; it delivers highly in terms of nutrients too. We sell plastic-free matcha tea in its powdered form – no plastic packaging or tea bags here!
Matcha is powerful in the antioxidant stakes. When the tea is being grown, it is covered for the last few weeks and this causes the plant to crank up its efforts in nutrient production. Antioxidants mop up free radicals in your body which damage cells. Matcha is being studied more and more and core benefits are being revealed in terms of liver health and brain function.
Lots of nuts rightly have their own spot in any superfoods list. Indeed, it wouldn’t be a good superfood nutrition guide if it didn’t share with you that nuts should form a regular feature in your diet.
For example, almonds are rich in calcium, known to be good for your heart and can help prevent Type II diabetes, hazelnuts can help you regulate blood pressure and reduce inflammation, and walnuts are rich in alpha-linolenic acid, which is good news for your heart.
4. Chia Seeds
Look at any superfoods list and you’ll nearly always spot chia seeds. Excellent as a source of fibre and rich in omega-3 fats, whilst also delivering good amounts of magnesium and manganese, chia seeds can be added to so many dishes with ease. If you’re looking to regulate your blood sugar, chia seeds could be a good solution, and they may even help you lose weight by lowering your appetite.
5. Sunflower Seeds
Seeds, like nuts, often feature highly in superfood lists. Along with chia seeds, sunflower seeds are a wonderful superfood. Always make sure you choose organic so that you’re getting the best possible option. Again, sunflower seeds are rich in protein. They are also rich in vitamin E which is good for your skin and eyes, but also good for immunity. Studies have also shown that sunflower seeds lower inflammation which helps lower your risk of heart disease.
When it comes to superfoods fact or fiction you may have heard about eating the rainbow. The concept here is that you eat a range of coloured fresh fruits and vegetables and this ensures you get a mix of all the superfood minerals.
Berries are a great way of ticking off the red, blue and purple end of the rainbow! They are of course delicious, but berries are often very rich in antioxidants. Despite often being sweet, they are also often low in carbs compared to other fruits.
Chickpeas are a type of legume and are a good source of fibre and protein, making them an excellent vegan staple. They slow digestion and help to regulate your appetite. On top of this they are rich in folate, manganese, copper and phosphorus. Again, always choose organic when making your selection!
Oats can be made into a glorious hearty porridge, or used in a range of healthier baking, and they score highly on the superfood scale. A wholegrain food, the fibre in oats is excellent for gut health. You’ll also benefit from oats in terms of manganese, protein and phosphorus.
9. Fermented Foods
Fermented foods, like kimchi and sauerkraut, are excellent for your gut microbiome which leads the way in much of your bodily and mental health. Fermented foods are probiotic foods, replacing and feeding the good bacteria in your system.
Another excellent source of probiotics which is easy to use in your diet (perhaps in a salad dressing) is apple cider vinegar.
10. Kale & Other Leafy Greens
A list of superfoods wouldn’t be complete without mentioning dark green veg. Whether it is kale or broccoli, chard or spinach, you want to make sure that leafy greens feature highly in your diet. This is because they are a great source of antioxidants, especially vitamins C and K as well as manganese. Leafy greens are a natural pre-biotic, being rich in fibre. They work to help with eating the rainbow too!