Did you know that there are foods capable of providing countless benefits to your body? In this article, we'll discuss what superfoods are, which ones are the best, and what benefits they offer so you can start incorporating them into your routine.
What is a superfood?
You've probably heard about them before, but what exactly are they?
In short, they are naturally sourced foods that are notable for their high concentration of nutrients and bioactive compounds that benefit our bodies. Superfoods are very complete, versatile, and easy to incorporate into our diet.
Examples of superfoods
The reality is that many of us already consume them without realizing it: a handful of goji berries, a rich cup of matcha tea, or a pinch of turmeric powder in our stews... they are all examples of superfoods!
We can find them in many forms: from exotic berries and algae to common seeds and vegetables. You can also find them fresh, powdered, or in their purest form, ready to add to smoothies, salads, infusions, or homemade recipes.
15 superfoods for your routine and why you should eat them
Today, you'll discover the 15 best superfoods to build a more complete diet and learn how to make the most of their unique qualities. Remember: we are what we eat, and now's the best time to start making wise choices.
1.
Maca
One of the best-kept secrets of the Peruvian Andes, maca is an ancient superfood known for its energizing properties and ability to support hormonal balance .
It's a great ally in combating fatigue thanks to its nutritional profile, and if you're looking for benefits for bone and prostate health, red maca powder may be your best option.
What is the best way to consume maca powder?
Gelatinized maca is the most recommended alternative, as it's easier for those with sensitive stomachs to digest . We can add it to smoothies or baking mixes.
2.
Spirulina
Spirulina 's nutritional profile is one of the best you'll find: it has high-quality protein, vitamins B, C, and E , as well as phycocyanin, a pigment that helps fight oxidative damage, regulate cholesterol, and relieve minor allergies. Some studies link it to benefits that improve physical fitness and concentration.
What is the best way to consume maca powder?
Spirulina powder is perfect for smoothies and green juices. Some people also sprinkle it on salads and soups.
3.
Chlorella
Although not as well-known as spirulina, chlorella has a secure place among the best superfoods. It's a microscopic algae rich in protein, vitamins, iron, and chlorophyll , making it an excellent natural detoxifier.
It helps cleanse the body of heavy metals, strengthen the body's defenses, and provide energy. If you want to dig deeper, you'll be amazed at all the recipes and benefits of chlorella you can discover.
What is the best way to consume chlorella?
Chlorella powder is perfect for mixing into smoothies and green juices, providing an energizing way to start the day. Some people take it in tablet form as a daily supplement.
4.
Turmeric
It's unusual for a spice used primarily for color to appear on a list of superfoods, but you'll be surprised by the reasons why it's recognized as one of the best. Its secret lies in curcumin, a compound with unique properties capable of relieving digestive discomfort , combating stress, and acting as a powerful anti-inflammatory.
The use of turmeric for skin is becoming increasingly popular, as its purifying qualities are ideal for improving the appearance of the complexion.
What is the best way to consume turmeric?
In practical terms, turmeric powder is the most versatile option for all kinds of dishes, although it's also worth enjoying in the famous turmeric latte with plant-based milk.
5.
Chia seeds
Small but with incredible results, these are chia seeds . They are considered one of the most complete seeds, notable for their omega-3, fiber, and protein content .
They contribute to better digestion and give the body a feeling of satiety. Chia seeds also provide essential minerals such as calcium, magnesium, and phosphorus , which are essential for muscle health.
What is the best way to consume chia seeds?
They are traditionally left to stand in water or vegetable drinks to form a gel that can be easily digested.
6.
Hibiscus infusion
Few beverages perfectly combine flavor, freshness, and benefits like hibiscus infusion . Behind the intense red of its flowers lies a treasure trove of vitamin C and polyphenols , natural compounds capable of protecting cells from oxidative damage.
One of its best-known qualities is its ability to improve circulation and help regulate blood pressure. It's also an excellent choice for satiating infusions due to its digestive properties.
What is the best way to consume hibiscus infusion?
It can be enjoyed both cold and hot and its effects are equally benefited, and you can even combine it with other herbs.
7.
Goji berries
Goji berries have been part of traditional Chinese medicine for centuries, and are now recognized for their high content of antioxidants, vitamin C, and beta-carotene , nutrients that support immune and skin health.
Because they contain fiber, they are also very good for promoting digestion and maintaining stable energy levels throughout the day.
What is the best way to consume goji berries?
For a healthy snack, you can enjoy them dry, mix them with yogurt and granola, or even add them to your infusions for a slightly sweet touch.
8.
Açai
Acai are small berries originating from the Amazon that have been used for centuries, but have gained immense popularity in diets and fitness food ventures.
It's a highly energetic fruit , thanks to its content of healthy fats, fiber, and protective compounds that support intestinal flora. It's no coincidence that it's become a trendy exotic ingredient in recent years.
What is the best way to consume açai?
These berries are used to make delicious pulps for smoothies and ice creams. Blending them with fruit, granola, and yogurt is very popular for fitness breakfasts.
9.
Green tea
One of the most consumed teas in the world, green tea has earned its place on every superfood list, and it's no coincidence. It's rich in catechins and antioxidants , contributes to cardiovascular health, and is well-known among digestive infusions for its natural properties.
Some studies link it to a reduced risk of chronic diseases, although its effects are still being investigated. Discover more of the benefits of green tea on our blog.
What is the best way to consume green tea?
There are many varieties, such as gunpowder tea or Matcha tea , both refreshing and versatile options to enjoy on cold nights or between meals to take advantage of its digestive properties.
10.
Matcha tea
The favorite among green tea varieties , it's considered the crown jewel. Matcha tea is a concentrated source of antioxidants, especially catechins, which help strengthen the body's defenses.
It's perfect for providing energy and improving concentration thanks to its unique combination of caffeine and L-theanine. Keep in mind that if you're caffeine-sensitive, it's recommended not to exceed one cup per day.
What is the best way to consume matcha tea?
Traditionally, matcha tea is infused in water, but you can also opt for milk to make a delicious, frothy matcha latte . This particular blend can be used in cookies and desserts.
11.
Psyllium
A little-known superfood, but with powerful digestive properties. Psyllium contains natural fiber that improves intestinal transit and helps regulate cholesterol .
Thanks to its ability to absorb water, it forms a gel in the stomach that prolongs the feeling of satiety , making it an ally for diets.
What is the best way to consume psyllium?
Diluting it in water or juice is the best way to consume it before meals. Other options include adding it to shakes, smoothies, or yogurts to increase its fiber content.
12.
Cinnamon
Not only is it one of the most aromatic and stimulating spices, cinnamon stands out for its bioactive compounds , capable of helping regulate blood sugar levels.
Thanks to its anti-inflammatory properties , it is also a great ally for digestion and for dealing with minor ailments such as gas and heaviness.
What is the best way to consume cinnamon?
A common way to use it is to sprinkle it on yogurt, oatmeal, or smoothies, and it can even be used as a star ingredient in desserts and cookies. If you're just starting out, it's best to opt for ground Ceylon cinnamon , considered to have the best quality and flavor.
13.
Ginger
An ancient root, better known as a spice, but with countless benefits. Ginger has an active compound called "gingerol," which is responsible for its anti-inflammatory and antioxidant properties , capable of relieving digestive discomforts such as indigestion or nausea.
In addition, some studies attribute to it the ability to improve circulation due to its magnesium and zinc content.
What is the best way to consume ginger?
One of the most practical and common forms is powdered ginger , ideal for seasoning soups, stews, and even desserts. Try preparing a delicious ginger infusion with lemon and honey to end the day.
14.
Raw cocoa
Among its many benefits, raw cacao stands out for its extremely high content of bioactive compounds, especially flavonoids and polyphenols, which help prevent oxidative stress. It also provides minerals such as magnesium, iron, and tryptophan , an amino acid that works on the " happiness hormone ," making it an ally for improving mood .
Unlike common chocolate mixed with industrial sugars, cocoa retains all its properties and benefits intact .
What is the best way to consume raw cacao?
You'll be amazed at the wonders you can achieve when you grind cacao beans , from making hot drinks to baking. Cacao nibs make an excellent topping for fruit salads, bowls, and granola.
If you're interested in baking and looking for a healthy combination, coconut flour will be your partner for preparing delicious pancakes and biscuits.
15.
Salmon
Salmon is one of the most nutritious fish in existence, thanks to its high content of omega-3 fatty acids and high-quality protein , which make it an ally for maintaining heart health.
As if that weren't enough, it's rich in vitamin D , essential for bone development and the prevention of osteoporosis. Additionally, some studies indicate that it may even contribute to eye health.
What is the best way to consume salmon?
Smoking, baking, or grilling are delicious and healthy options for enjoying a good salmon. If you want a more concentrated flavor, a pinch of Himalayan pink salt is an excellent way to enhance its taste.
