The term 'Superfood' has become a worldwide craze. Everyone is encouraged to consume the fabulous superfoods daily, with a promise of better health, clearer skin, a smaller waist. The food and beverage industry has made millions from just one, promising term. But what exactly makes a food super? Well, by definition, a superfood is something that packs a punch on the nutrient front. By the way, they are usually quite expensive too.
Here is where I have a problem. Plenty of foods are nutrient rich and won't cost you the world. Just look at fruits and vegetables. We all know they are good for us, and generally quite affordable. Filling up on colourful fruits and vegetables, lean protein, low GI carbohydrates, healthy fats and plenty of fluids should keep you feeling great all day.
Foods like salmon, avocado, dark chocolate, kale, almonds and blueberries have long been advertised as superfoods. Don't get me wrong, these foods, when consumed in moderation, provide you with a power house of nutrients and minerals. They should definitely be incorporated into a healthy diet. However, I have noticed that sometimes, things are taken a little too literally...
Firstly, people start to overeat their superfoods. Like I said, things like avocado and almonds are fabulous for you, but beware of their fat content. I have friends (and I used to do this too) who will quite easily see off a whole avocado daily (good fats!!), and then snack on a couple of handfuls of almonds later that day. Amazing that they aren't snacking on a packet of crisps, but you've probably just consumed your recommended fat intake 3 times over by 2pm.
Secondly, people become obsessed with only consuming foods of the super kind. Like I said earlier, just because something isn't labelled as a superfood, doesn't mean it shouldn't be present in your balanced diet. I know people who literally turn their noses up to things like white rice and white potatoes. God forbid you eat white potatoes after you've been told sweet potatoes are 'better'. Here's the facts: both types contain vitamins A, B6 and C. Sweet potatoes have 1 gram more of fiber, but white have 1 gram more of protein (per potato); white actually contain more magnesium and potassium, however they contain 40 more calories. Sweet potatoes contain over 3x the amount of sugar than their white counterparts, but they also provide 400% of your daily vitamin A intake. Basically what I'm trying to say is don't write something off simply because you've been told their counterpart is superior. White potatoes are delicious, healthy and affordable, for no reason should they be removed from a balanced diet.
BUT
I would be lying if I said I didn't get on the superfood band wagon. I've tried a lot of different superfoods and these are the SIX I turn to for that extra little boost.
1. Spirulina
Spirulina is essentially blue-green algae. Despite its 'acquired' taste, this dark green substance contains all the amino-acids to make a complete protein, as well as multiple nutrients including B complex vitamins, beta-carotene, vitamin E, manganese, zinc, copper, iron, selenium and essential fatty acids. It helps build and strengthen bones, skin and muscle, as well as repair damaged tissues, and can also block histamine release (great for hay fever sufferers). I either throw a teaspoon of the powder into my smoothies, or take it in tablet form. It also helps with detoxification thanks to it's chlorophyl, and also has powerful anti-inflammatory properties due to the omega-3 content.
2. Chia Seeds
These seeds originate from the Aztecs. Due to its ability to absorb 10x it's weight in water, chia seeds can make you feel fuller for longer, increase muscle hydration and help control blood sugar by slowing down carbohydrate metabolism. The little seeds also contain more omega-3s per serving than salmon, which helps to strengthen skin and nails. They are said to improve heart health and energy and are not only fibre rich but antioxidant rich. I also put these in smoothies, oats, baked treats and yoghurt. Sometimes people make 'chia pudding' by soaking it in your choice of milk or juice, but I can't stand the slimy texture (hello frog spawn).
3. Bee Pollen
Bee pollen is a relatively new addition to my pantry, I was initially drawn to it because it looks so pretty! Turns out it contains up to 40% protein and all essential amino acids, trace minerals, enzymes and folic acid. It also contains almost all B vitamins which is a great energy booster. Bee pollen aids in digestion due to its 11 different major digestive enzymes. Research has also shown it improves asthma and allergies. I like to sprinkle it on just about anything I want to look pretty, and it has a lovely sweet honey taste (dur)!
4. Maca
Maca is a root that is grown in the Andes mountains of Peru; it is considered a species of Lepidium meyedii, a distant relative of the radish! I eat a teaspoon of maca powder almost daily (usually stirred into a smoothie or oats) because it is rich in vitamins B, C and E; and contains plenty of calcium, zinc, iron, magnesium, phosphorous and amino acids. As a result, it is known to balance hormones (it is an endocrine adaptogen meaning it doesn't create any hormones but supports normal hormone production), increase fertility and sexual function, increase women's health and mood balance (thank you zinc!) and increases energy.
5. Acai
I have long been obsessed with the perfection of an acai bowl. If you haven't tried one before, either go to Brazil OR if you're in Australia, make your way to James St. in Burleigh for the best acai bowl you've ever tasted. The acai berry is from the Amazonian Rainforest in Brazil and contains large amounts of vitamin A, healthy fats, dietary fibre and is rich in antioxidants. Its benefits include battling free radicals and improving digestive health and cardiovascular health by regulating cholesterol. It is also known to be a fat burning and metabolism booster. It can be used in the form of berries, or powder. Unfortunately in Dubai it is quite hard to get my hands on the berry form, I know it is available through Ultimate Nutrition UAE but I only currently have it in powder form, so like everything else, put it in my smoothies!
6. Matcha
Matcha is an antioxidant superstar, containing the rare antioxidant catechins that is not found in any other food. In particular, catechin EGCg (61mg in every 1 gram of matcha powder) provides cancer fighting properties by counteracting the effects of free radicals that can damage DNA. Matcha, when made into tea, is found to have 10x the antioxidants than regular green tea. It also contains the amino acid L-theanine, that is known to increase concentration and focus by promoting relaxation; buddhist monks used to use it to help them meditate! It also boosts metabolism and it's naturally containing caffeine gives an energy boost, without the shakiness that coffee can cause. Matcha lattes (usually with almond or coconut milk) are one of the latest cafe trends, and I'm looking to do a little treat making with matcha in the near future so keep your eyes peeled for recipes!
As with everything, if consumed in excess, these six superfoods can have negative, detrimental effects. But if consumed sensibly (perhaps a teaspoon of each per day, trust me you won't want to use too much, they aren't cheap!) your body will reap the benefits. There are many other superfoods available with as many if not more benefits that these, I just haven't had the chance to try them yet. Also, remember foods that aren't necessarily labelled as super still provide our bodies with essential nutrients and minerals. A balanced, colourful diet is always key!
Have a Super Sunday!
V x
