There are many foods with special qualities in their nutritional composition, which make them true superfoods. They are coated with a high nutritional value , making them important foods for your health.
These superfoods provide therapeutic properties to prevent and treat some diseases , many of them caused by incorrect eating habits.
In the following article, we give you all the information you need to know about these superfoods and how they help us strengthen our health.
What are superfoods?
There is no specific definition in the literature about what a superfood can represent, however, we can say that they are those foods with a significant content of vitamins and minerals capable of effectively preventing many pathologies or that have the ability to provide enough compounds chemicals to strengthen our organs.
These superfoods reduce the risk of chronic diseases with properties that provide health benefits . They can also contain omega 3 and omega 6 fatty acids, a lot of fiber and vegetable proteins.
Note: These superfoods can come from the animal kingdom such as red meat, fish, dairy products, eggs, among others, or of plant origin such as vegetables, fruits, seeds, among others.
What are natural superfoods?
All the foods that we list below, have their origin in the plant kingdom, and below we give you their main characteristics and we also explain why they are considered superfoods:
1.Quinoa
Quinoa is a seed, but it is also considered a cereal, which stands out for its high vegetable protein content with the great advantage that it does not contain gluten , making it a very appropriate food for people with celiac disease. This vegetable protein helps in the construction and repair of muscle fibers.
It also contains a large amount of soluble and insoluble fiber, ideal for preventing constipation and other digestive tract conditions . It also provides a large amount of healthy fats such as linoleic acid (omega 6) and linolenic acid (omega 3), substances that the body cannot produce on its own. Potassium, magnesium and phosphorus stand out among its minerals. (1)
Note: The consumption of quinoa or quinoa prevents diseases of the cardiovascular, digestive and Central Nervous System.
2. Maca
Maca is a food with surprising properties, which can help you with stress and fatigue thanks to its high content of vitamin B1 and vitamin B2, iron and potassium. It has been described as stimulating fertility and even libido. (two)
It is a very revitalizing food , since it can increase physical resistance as well as reduce the effects of stress and fatigue, both physical and mental. It also promotes good mood and improves cognitive processes.
To highlight: Due to its large amount of antioxidants, it benefits the immune and cardiovascular system , it can prevent diabetes as well as degenerative pathologies of the Central Nervous System and the bony structure of the organism.
3.kale
Among the most relevant benefits of kale or kale is its high content of vitamin C, greater than orange and spinach, it is an essential micronutrient for protection against free radicals and it also contains a lot of folic acid, an important vitamin in the gestation stage of the woman . (3)
This vegetable is rich in minerals such as calcium, magnesium, potassium and phosphorus , which are involved in many metabolic processes in the body, and must be included in a healthy diet.
You should know: Kale can inhibit the growth of breast, skin, lung and stomach cancer cells, as well as prevent cardiovascular diseases and degenerative diseases of the bone system .
4. Blueberries
The blueberry belongs to the group of red fruits characterized by dark-colored berries, and stands out for its high content of vitamin K and vitamin C , and minerals such as manganese. This fruit contains compounds with antioxidant power that prevent premature cell aging. (4)
The combination of vitamin C and iron favor the circulatory system and its variety of antioxidants prevent many pathologies associated with obesity.
Note: The consumption of blueberries is beneficial for health as part of a balanced diet, it helps prevent heart disease, circulatory system, prevents neurodegenerative diseases such as Alzheimer’s and due to its low caloric intake it is ideal for weight loss.
5. Chia seeds
Chia seed is another superfood, it contains nutrients for human health as it provides an interesting amount of omega 3 fatty acids, an important nutrient for the health of the human body. (5)
In addition, this seed, due to its antioxidant content, helps to improve LDL cholesterol levels and eliminate the harmful effects of arteriosclerosis.
To highlight: Chia seed helps prevent diseases that affect the cardiovascular system such as high blood pressure and diabetes , as well as favoring the activity of the immune system.
6. Cocoa
Another beneficial food for the health of the human body is undoubtedly cocoa. This food contains a higher concentration of antioxidant compounds such as polyphenols than green tea and red wine. (6)
Also, this is one of the foods with the lowest concentration of saturated fat . The consumption of cocoa is done regularly through dark chocolate , a very fashionable product in any type of population.
Note: This superfood helps prevent cardiovascular disease by regulating blood pressure and LDL cholesterol. It also contributes to the prevention of diabetes and reduces states of tension and mental stress. (7)
7. Matcha tea
One of the characteristics that identify this superfood is that it is a powerful antioxidant. Studies have indicated that matcha tea provides more catechins (an antioxidant compound) than any other variety of tea. (8)
You should know: Matcha tea contributes to the prevention of cardiometabolic diseases, improves cognitive processes, strengthens the immune system and promotes weight loss.
8. Chlorella
Chlorella is a microalgae that makes this list as a superfood, due to its contribution of nutrients including vitamins such as D, folic acid and B12 and minerals such as iron, potassium and calcium. This is one of the foods that is marketed as a supplement. (9)
Important: Studies indicate that chlorella shows various therapeutic activities such as immunomodulators, antioxidants, antidiabetics, antihypertensives and antihyperlipidemics. (10)
9. Moringa
The moringa plant is characterized mainly by its high contribution of antioxidant compounds, highlighting quercetin , a substance to which numerous benefits have been attributed to human health.
To highlight: The extract of its leaves has the ability to reduce oxidative damage, regulate cholesterol and blood glucose, promote gastrointestinal health and promote diuresis.
It also has other nutrients such as vitamins A, C, B1, B2, B3 and E and minerals such as calcium, potassium, iron, magnesium, phosphorus and zinc , essential nutrients in the human diet. (eleven)
Note: The consumption of moringa acts in the prevention of cerebrovascular accidents, prevents the premature aging of healthy cells and prevents the appearance of metabolic diseases, among other benefits. (12)
10. Hemp seeds
Among the properties and benefits of hemp seeds , is its content of essential amino acids from sulfur, such as methionine and cysteine, and its significant content of arginine, an essential amino acid for protein synthesis.
Note: It also has vitamins such as retinol, ascorbic acid and tocopherol, and minerals such as zinc, copper, manganese and iron. (14)
Its oil, for example, is used to relieve menstrual pain or to treat some skin conditions such as dermatitis or acne. Contributes to the well-being of the heart, promotes gastrointestinal health, helps prevent iron deficiency anemia.
11. Nutritional yeast
Nutritional yeast provides interesting health benefits, due to its content of vitamins such as thiamine, riboflavin, niacin, pantothenic acid, folic acid, cobalamin, biotin and pyridoxine, all belonging to complex B.
Its contribution of minerals is based on zinc, selenium, chromium, magnesium and iron; and in amino acids such as lysine, tryptophan, enzymes and lecithin.
Note: It is also necessary to highlight its contribution of dietary fiber and vegetable protein. All the components promote cardiovascular health, the immune and intestinal systems, and its high content of B complex vitamins help increase energy, among other benefits.
Key Findings
- Superfoods provide large amounts of nutrients for food and health.
- These foods contain interesting amounts of antioxidants, protecting the body from free radical damage.
- They prevent diseases in the circulatory, digestive, liver and central nervous system.
- They are easily accessible foods since they are of plant origin and many of them are not considered exotic.
- They provide a large amount of vegetable protein , preventing celiac people from consuming gluten .
University Professional in the area of Human Resources, Postgraduate in Occupational Health and Hygiene of the Work Environment, 14 years of experience in the area of health. Interested in topics of Psychology, Occupational Health, and General Medicine.