Superfoods are great. Its name says it all. Due to the above-average concentration of vitamins, minerals, antioxidants, proteins, fiber, and omega-3 fatty acids, superfoods should not only be particularly healthy but also have a beneficial effect. They are considered a weapon against common diseases such as diabetes, cardiovascular diseases, and cancer. That's why everyone is talking about them right now. Literally.
Typical superfoods are raw cocoa, spirulina algae, aloe vera, and chia seeds. Since "superfood" is not a scientific term, in principle any food that is particularly nutritious and which can be said to have beneficial effects can be described as a superfood.
WHY SUPERFOODS ARE OVERRATED
We cannot judge whether a certain superfood really protects against cancer or is good for the heart. While these claims are usually based on studies, as is so often the case in nutritional science, a study can confirm any thesis. Anyone who wants to prove that spirulina algae strengthen the immune system will find the right evidence. However, it is at least doubtful whether this knowledge gained under laboratory conditions can be transferred to everyday life. In a normal diet, health-promoting effects can never be attributed to individual foods. After all, nobody eats just one single food, and that's a good thing because as omnivores we need variety.
We also question the effect of superfoods because they are usually only consumed in small amounts. How Much Chia Seeds, Algae, and Cocoa Can You Eat? This makes the high proportion of healthy nutrients irrelevant. They can hardly play out their beneficial effects. Therefore, you cannot compensate for an unhealthy diet with superfoods. A few goji berries in the cake is a good alibi, but it doesn't do anything.
That is why we recommend eating fruits and large quantities of vegetables instead of buying expensive superfoods. If you already eat healthily and want a little more variety, you can spice up your diet with a few superfoods. Even if you have been taking artificial food supplements up to now, superfoods would certainly be the healthier alternative.
WHY WE STILL EAT SUPERFOODS
Despite our doubts about the effects of superfoods, we still eat them every now and then. We use them in some snacks and desserts - but especially at breakfast. We don't use them because of their healthy properties, but to spice up our meals a bit. Some superfoods contribute a pleasant taste, an exotic aroma, or a special consistency. If they are also still healthy, we are happy to take this side effect with us.
Just 1 tbs of this helps shed unwanted fat
We ourselves eat the following superfoods more often, mostly for breakfast:
1. AVOCADO
The avocado is said to have a number of positive effects. It is said to be good for the heart, blood vessels, brain, and eyes. It also supposedly makes us age more slowly. But only one thing is certain: the avocado is a good filler. Some people fear their high-fat content, but we think that is unfounded. We are not afraid of vegetable fats from the whole fruit.
I prefer to eat the avocado on a slice of bread. Sometimes I eat them sliced and seasoned with pepper and salt with the scrambled eggs. We also use them in salads, some desserts, and of course for guacamole. It would also be conceivable to use them in green smoothies, but that would seem like a waste to me because avocados are not cheap.
Sometimes it is difficult to get a good avocado. They are often still tough in the supermarket but ripen at home. However, I prefer to buy them matured so well that I can easily press them in. Then they are ready to eat. Since this rarely happens in the supermarket, I prefer to buy from fruit and vegetable vendors who are better at selecting and storing their fruit.
2. COCONUT
The coconut is said to fight harmful intestinal bacteria and viruses, strengthen the immune system, and protect against cardiovascular diseases. It's packed with healthy macronutrients, vitamins, minerals, and fiber. One-third of the flesh of the coconut consists of fat and is, therefore, like the avocado, very high in calories.
I mainly use coconut in the form of coconut milk for cooking and in porridge. Coconut milk is the pulp of the coconut dissolved in water. Not all coconut milk is created equal. The canned milk usually has a coconut content between 50 and 85 percent. Other coconut drinks - like Alpro's - contain only 5 percent coconut. The rest is water and a lot of additives that nobody needs.
If you don't shake the cans, solid coconut cream will settle on top. I sometimes put a spoon of this on porridge or muesli. I think that's pretty tasty. I also add desiccated coconut or coconut chips every now and then. I sometimes use coconut oil for cooking or frying. All of these products are available in most supermarkets, drug stores, or Asian markets. Since coconut oil is not cheap, larger quantities are worth buying online.
3. COCOA
Cocoa has so many positive properties - it seems like a cure for everything. Cocoa is said to lower blood pressure, reduce the risk of heart disease, relieve stress, improve mood, increase concentration, aid digestion, etc. It is cocoa that ensures that chocolate is not only considered unhealthy.
However, apparently only raw cocoa has so many positive properties. If it is heated too much, it will lose a large part of its healthy ingredients.
I mainly use cocoa in the form of cocoa nibs. These are cocoa beans peeled and broken into small pieces. I add a spoon of it to muesli, porridge, overnight oats, or chia pudding. In terms of taste, they add a slightly chocolaty note, but I especially like their consistency. Theoretically, you could nibble cocoa nibs as a snack, but since they taste slightly sour and bitter, I'll leave that.
I also use cocoa powder (but not yet raw) for desserts.
Just 1 tbs of this helps shed unwanted fat
4. CHIA SEEDS
Until a few years ago, hardly anyone knew about chia seeds. You can now find them in every supermarket. They have higher levels of omega-3s than almost any other food. They also contain healthy antioxidants, proteins, and fiber. The latter causes the seeds to swell up in liquids. I think it is this property that makes chia seeds particularly popular.
The classic - if you can speak of such a "new" food - is the chia pudding. Put a few spoons of chia seeds in a liquid (e.g. milk, almond milk, coconut milk, etc.), stir a few times, and put everything in the refrigerator for 30 minutes. The result is a pudding because the seeds are very swollen. The pudding itself tastes like nothing or only like the liquid. That's why we also add fruit, cocoa nibs, dried fruit, or nuts. Chia pudding can be used both as breakfast and as a dessert or snack in between.
I also add chia seeds to porridge, muesli, or overnight oats. The seeds are also suitable for salads, smoothies, and baked goods. E.g. i have once baked chia energy bars.
5. FLAXSEED
Not all superfoods come from exotic countries. Flaxseed is also considered a superfood. They are said to be good for the stomach, intestines, brain, and heart. They also strengthen blood circulation and the immune system. But most of all, they fill you up well. This is ensured by the high proportions of fiber, fats, and proteins. Flaxseed contains almost no carbohydrates.
Flax seeds apparently only develop their full effect once they have been broken open. Therefore, it is worth buying crushed or ground flaxseeds. However, they don't last that long. Therefore only buy small packages. You can find them in every supermarket, drugstore, health food store, etc.
I use flaxseed in muesli and porridge. Flax seeds are also a good choice in home-baked bread.
6. NUTS
Often referred to as calorie bombs, nuts have a bad reputation. Totally unnecessary if you ask me. As with the avocado and coconut, the same applies here: don't be afraid of vegetable fats in real foods!
The many calories are due to the high-fat content of the nuts. But this also makes them well filling. Just don't make the mistake of eating too much of them in a short period of time, because satiety takes a moment to come. The high protein content also speaks for nuts.
I usually have a selection of various nuts and kernels in the pantry: walnuts, almonds, cashews, pine nuts, hazelnuts, and sometimes peanuts. Since these also taste best to me unsalted, I eat them as rarely as possible or only buy them when I need peanuts for cooking. I mainly use nuts in muesli or porridge and sometimes I use them to prepare special snacks, such as energy bars or energy balls.
In addition to whole nuts, I also like to use nut butter. There is always a supply of peanut butter on my shelf, which I prefer to buy without any additives or with just a little added salt. I use peanut butter in muesli, in overnight oats, as a spread, for desserts, and for cooking. Almond butter is an alternative, but much more expensive.
Just 1 tbs of this helps shed unwanted fat
7. GOJI BERRIES
Goji berries are considered to be one of the most nutritious foods in the world. These berries are at the fore among the supposedly most beneficial superfoods. Among other things, they should strengthen the immune system, protect against cardiovascular diseases, and help eyesight.
The red berries are enjoying a similar triumph as the chia seeds. Years ago hardly anyone knew them, today the dried goji are on more and more supermarket shelves. They're on the internet anyway. However, they are the most expensive item on our list of superfoods, so we rarely use them. I add a few of them to muesli or porridge. Jasmin likes to spice up a chia pudding with it.
I also like to use dried fruits for the energy bars and balls already mentioned, but goji berries are too expensive for me.
8. CINNAMON
Some spices are also considered superfoods. One of them is cinnamon. It is said to stimulate the metabolism, lower blood sugar and cholesterol levels, prevent cancer and help with digestive problems. It also has an anti-inflammatory effect. For me, however, cinnamon only serves to flavor food and drinks.
Cinnamon is my favorite spice. I even have a cinnamon plant in the kitchen. When I rub the leaves, they smell like cinnamon. I add a good pinch of cinnamon to muesli, porridge, and overnight oats. I also use cinnamon in applesauce and rice pudding. Last week I mixed it with butter and ate it with baked sweet potatoes. Sometimes I put a pinch of cinnamon over black coffee when I feel like a slightly sweet note.
We almost always have these eight superfoods in stock. We mainly use them for breakfast. Muesli in particular quickly becomes a superfood bomb with these ingredients. For us, it's primarily about taste, aroma, and consistency - we like to take the supposedly beneficial effects with us. However, these superfoods are nothing more than a nice addition to us. We know very well that we do not significantly improve our diet with these foods but only spice it up.
Just 1 tbs of this helps shed unwanted fat
