Superfoods - list

Last update: June 11th, 2024

min. reading

Superfoods are products that have unique properties and beneficial effects within our diet. They are rich in many organic compounds that affect the functioning of our body. This is why they are worth consuming. In this article you will learn about the products on the list of superfoods and what they really are.

Definition of superfoods

Superfoods is the term used to name foods that are natural and unprocessed. Such foods are rich in nutrients that benefit our bodies. The name “superfood” was first used by Aaron Moss in 1998, in the pages of the journal Nature Nutrition. That is, as you can see, this word is quite young and appeared recently, just over 20 years ago!

A superfood is a food that has a high ratio of nutrient density to energy density. This means so much that there must be a really high amount of micronutrients per 100 kcal of the product. It is also important to note that superfoods are attributed with many positive qualities, including that many superfood ingredients have antioxidant effects, affect well-being or support and strengthen the defense forces.

Examples of superfoods

Superfoods really include many products. It is impossible to list them all, as the list is evolving all the time. This is because such products are highly conditioned by superfood advocates. So there are also many inaccuracies about which products are really superfoods. Certainly, there are a few basic products that can easily be considered superfoods, and most experts on the subject will agree. Pecans, cranberries, artichokes, red beans, pistachios, black currant, prunes, lentils, hemp seeds, baobab, maqui berries, lucuma or algae – spirulina and chlorella.

Superfoods can also be… spices! Although the consumption of large amounts of spices is heavy, there are proponents of consuming them, for example, in capsule form. What spices have a high antioxidant ratio (ORAC)?

• cloves,
• cinnamon,
• oregano,
• turmeric,
• cacao,
• cumin,
• basil,
• curry,
• pepper,
• marjoram,
• ginger.

Dried spices are even more concentrated than fresh ones. As a result, they are more aromatic and taste even more distinct.

Superfoods and blood sugar levels

Diabetics need to follow a diet to keep blood sugar levels normal and feel good. There are some superfoods that help with this task! Any changes in the diet of diabetics should be consulted with the attending physician. What superfoods in diabetes are worth asking your doctor about?

One of the products in the range of superfoods is Lucuma, a sugar substitute. It has a low glycemic index and can successfully replace sugar in our diet. From the one we sweeten our drinks with, to the one added to baked goods or dishes!

Another product from the range of superfoods that is worth consuming are berries. They are low in calories and rich in antioxidants. Anthocyanins, which berries contain, are particularly useful for the body. Berries with one of the highest ORAC ratings are maqui berries, with a much stronger concentration of antioxidants than, for example, the popular goji berries.

Complete list

As we mentioned earlier, it would be extremely difficult to create a complete and closed list of superfoods. However, we were tempted to make a complete list of the most important superfoods.This is still a new term and this group of products is evolving all the time.

What products fall into the group of superfoods? Let’s start with those available in our store.

1. Bio Baobab – which is a natural prebiotic. It strengthens the immune system thanks to its vitamin C content. You can add powdered Bio Baobab to oatmeal, yogurt, smoothies or muesli. Baobab fruit contains thiamine, vitamin C, calcium, potassium and fiber!

2. Bio Chlorella – chlorella is an algae that helps cleanse the body. It contains plenty of chlorophyll, amino acids or folic acid. It provides vitamins A, B, C and E, as well as zinc, selenium, iron, calcium, potassium, manganese, phosphorus or iodine! Chlorella has a positive effect on immunity and blood oxygenation, and helps the liver to function.

These algae contain plenty of amino acids and protein!

3. Bio Spirulina – spirulina is a blue-green algae that is very popular among athletes. It provides amino acids that the body can’t make on its own, and also contains a lot of protein, much more than, for example, meat of the same weight! It also contains a lot of B vitamins, much more than, for example, in animal offal.

4. Bio Lucuma – lucuma is called the national fruit of Peru, also known as the “gold of the Incas”. It has beta-carotene, niacin, potassium and calcium in it. It is particularly useful in low-glycemic index diets, such as those used by diabetics, of course, after consulting with your health care provider about its use.

5. Bio Maqui – maqui is a berry that boasts a high ORAC index. Thanks to antioxidants, they have a positive effect on the skin and eyesight.

What else is a superfood? Examples:

6. Avocado – it can be called such a butter fruit. It is very rich in fats, which are essential for our bodies and allow us not only to be well nourished, but also to have a good mood or help the absorption of nutrients.

7. Almonds – this superfood, is a seed that can be used in a myriad of ways. The simplest is to munch them raw! They are great for satisfying hunger for a long time, and thanks to their many nutrients, they are seen as a chance to avoid Alzheimer’s or cancer.

8. Berries – goji, blueberries, blueberries… All these fruits are rich in antioxidants that protect our cells from oxidative stress. And thus they take care of us from the inside, but also from the outside, supporting the skin!

9. Chia seeds – that is, one of the more famous superfoods.These are the seeds, so good looking in healthy desserts. They are valued for having plenty of omega-3 fatty acids, fiber and calcium. However, it takes some time to prepare them for consumption.

10. Kale – has its flavorful supporters and opponents, but there is no denying the fact that it is a very good plant product with high magnesium content. It is thanks to it that our eyelids do not twitch and we have a little more energy.

11. Lentils – protein, fiber, folic acid or potassium are just some of the valuable ingredients you’ll find in lentils. It’s a great addition to any plant-based diet or one low in other sources of protein.

12. Flaxseed – when flaxseed seeds are soaked and crushed, among other things, unsaturated omega-3 fatty acids are released, which are extremely important in our diet! On top of that, this product is great for our digestive system.

13. Aloe vera – it can be used in cosmetics, on the skin or internally by drinking its juice. It contains plenty of water, but also amino acids, various minerals and enzymes. It is great for applying to skin with imperfections, but also for stomach problems.

14. Echinacea – sounds exotic? These are pink flowers somewhat similar to daisies or chamomile. You can brew teas from them to support the body’s natural immunity.

15. Tomatoes – in Poland this is a fairly common vegetable, who among us does not eat tomato soup or tomato puree? They contain lycopene, vitamins from A to K. As a result, they support us from the outside and inside.

16. Pears – these fruits, which are typically autumn fruits, are a treasure trove! They contain iodine and boron. The former has a positive effect on the thyroid gland, the latter on our gray cells!

17. Cranberries – have plenty of antioxidants. It is also cranberries or cranberry juice that we reach for when we experience some urinary tract discomfort. Thanks to its anthocyanin content, it accelerates the expulsion of bacteria from them.

18. Artichokes – another product with a lot of antioxidants! It owes its membership in the group of superfoods to, for example, cynarin and chlorogenic acid.

19. Pecan nuts – these nuts are a real treat that can affect the cholesterol level in our blood. Thanks to its vitamin E content, it also helps our cells protect themselves from free radicals.

20. Honey and bee pollen – they support immunity, speed up metabolism, and are a natural sugar substitute. Honey not only tastes great, but was once considered a natural antibiotic!