Superfoods have truly become a trend in recent years. Whether exotic or domestic superfoods, hardly anyone escapes them. With their many nutrients, minerals and vitamins, they are incredibly healthy and can help you with many different health problems. In a balanced, nutrient-rich diet , various superfoods must not be missing!
Especially in combination with sports, the right foods are perfect for building muscle or losing weight. The 15 most surprising superfoods that you should consider when consuming superfoods and why they are so healthy are explained in today's blog post.
What is a superfood?
As the name suggests, superfoods are foods that are supposed to be particularly good for the body. According to the English Oxford Dictionary, the term superfood refers to "nutrient-dense food that is considered to be particularly beneficial to health and well-being".
The European Food Information Centre describes superfoods as "foods, especially fruits and vegetables, that have a higher health benefit than other foods due to their nutrient content".
Of course, it can also be said that the term superfood has been coined by media in recent years. And that's true so far. The term superfood is now often used exponentially. But that does not detract from the actual meaning!
What has often been known for centuries has now been in full swing for years. In every conscious and healthy diet, superfoods have become a fixed component due to their high content of vitamins and nutrients.
What do you have to consider when consuming?
Superfoods can be eaten in many different forms. For example, in fresh, dried or puree. This allows you to ensure a contribution to a healthy and balanced diet. However, since exotic superfoods are often not on the natural menu, any allergic reactions must be taken into account. In addition, interactions with medicinal products may occur.
As good as superfoods are for the body, one should not neglect the ecological footprint that is often caused by superfoods. Long transport routes, sometimes questionable cultivation methods without strict control or even subpar hygiene standards can be part of superfood production.
These are the top 15 superfoods
The list of superfoods can go on indefinitely. But what superfoods all have in common is their variety of different nutrients and vitamins. Our list is headed by the local hero oats! Oats are THE local superfood. Extremely healthy, a great weight loss aid and perfectly suited as a nutritious breakfast, oats are really the winner among superfoods. But also chia seeds, flax seeds, various berries, spinach or almonds, avocado and pumpkin seeds are on our list. We have listed the top 15 for you here:
1. Oats
2. Chia
3. Flaxseed
4. Blueberries
5. Spinach
6. Cabbage
7. Avocado
8. Broccoli
9. Almonds
10. Pumpkin seeds
11. Papaya
12. Pomegranate
13. Ginger
14. Turmeric
15. Green Foods
These are the best local superfoods
Those who do not like to rely on exotic superfoods can also benefit from local foods! The 3 best local superfoods are oats , flaxseeds and berries . The benefits of domestic superfoods do not have long transport routes and are still extremely healthy and nutrient-rich.
Among the berries on many lists of superfoods are mainly exotic offshoots. Although these berries are often found in our supermarkets, it is not difficult to achieve the same goals with local fruits. The blueberry is full of vitamins, minerals and antioxidants and does not lag behind the exotic berries.
Oats are arguably the most popular local superfood. Oatmeal is good for our nervous system, metabolism and heart. With vitamin B7, zinc, B1, B6, iron, magnesium and calcium, oats are probably one of the most nutrient-dense superfoods of all! And you don't have to resort to food from another continent.
Flaxseeds have an anti-inflammatory effect, are important for metabolism and contribute to a healthy immune system. Especially at breakfast, porridge can be combined with berries and flaxseed! This is how you start the day in an incredibly healthy and nutritious way. You can't go wrong with these 3 domestic vitamin bombs.
At Verival, we have many different forms of porridge in our range. Whether you do a lot of sports or just love breakfast – you will definitely find what you are looking for with us. Especially when it comes to breakfast, you shouldn't skimp – as you know, breakfast is one of the most important meals of the day!
How healthy are superfoods really?
Superfoods are foods that have a remarkably high nutrient density. They are particularly rich in phytochemicals, free radicals and polyunsaturated fatty acids.
It goes without saying that all superfoods are high-quality organic foods. Only then do they keep their promises and are therefore also suitable for a healthy diet.
The individual foods can be processed and combined in a variety of ways. Together with filling oatmeal – for example in muesli or porridge – this results in an unbeatable combination.
Superfoods also help you with many different health problems. Oats help the intestines, broccoli can be used against respiratory diseases and almonds can prevent high blood pressure and high blood lipid levels.
Which superfoods are suitable for weight loss?
The majority of people know that superfoods are probably the healthiest foods. But how exactly can oats and co. help you lose weight? Is that even possible?
Oats, for example, are an extremely good weight loss aid! Due to the high amount of fiber , it makes you feel full for a long time. This will help you prevent cravings. With the oat diet, you also prevent deficiency with its many nutrients and minerals. With its high protein content, it is also well suited to building muscle. Coupled with sports, oats are the most effective if you want to lose weight. If the oatmeal diet appeals to you, you might want to try it.
Flax and chia seeds are also filled with fiber that will keep you full for a long time. The high protein content contributes to building muscle and protecting the muscles. Even with flax and chia seeds, it is therefore best to do sports in combination. Exercise and nutrition go hand in hand when it comes to weight loss.
The healthy seed husk of flax also contains a lot of mucilage. These in turn consist of xylose and galactose. In addition, the seeds contain vital omega-3 fatty acids, which cannot be produced by the body on their own.
3 Recipes with Superfoods
Because it is important to us that you not only get the water in your mouth, but you can also experiment directly with oats, chia or flaxseed yourself, we have summarized the 3 best Verival superfood recipes for you here!
Porridge basic recipe – sugar-free and vegan
Ingredients
- 180 ml milk or plant drink
- 3-4 tbsp oatmeal
- 1 pinch of salt
Preparation
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Bring the milk (or plant drink) to a boil in a saucepan.
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Add oatmeal and switch the stove to a low setting.
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Simmer the porridge for about 5 minutes (stirring constantly with a spoon so that the milk does not burn and the porridge gets a nice creamy texture).
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Remove the pot from the heat and let the porridge steep until it gets the right consistency.
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Finally, add a pinch of salt. This enhances the flavor of the oatmeal even more, whether you want to enjoy your porridge with sweet or savory toppings.
Chia seed pudding with raspberries
Ingredients
- 2 tbsp chia seeds
- 1 pack of vanilla sugar
- 100 ml milk or plant drink
- fresh raspberries
Preparation
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Pour the chia seeds and vanilla sugar into the milk or a vegetable drink of your choice.
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Puree fresh raspberries and mix wholly or partially with the pudding.
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Leave to swell in the fridge for at least 2 hours, preferably overnight.
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Garnish as desired with berries and chia seeds or coconut flakes.
Tip
Nutritional values
Delicious Recipe: Overnight Oats with Chia Seeds
Ingredients
- 4 tbsp oatmeal (approx. 45g)
- 80 ml water, milk or a plant-based alternative
- 1 tbsp. yoghurt
- 1 tbsp chia seeds (equivalent to about 15 g of chia seeds)
- Honey, agave syrup or maple syrup for sweetening
- Fruits, nuts and seeds of your choice (as a topping)
Preparation
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Water, milk or a vegetable alternative comes together with the oatmeal and the chia seeds in a glass and is stirred well.
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Our insider tip: Add a tablespoon of yogurt.
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For sweetening, we recommend honey, agave syrup or maple syrup.
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The mixture is put in the fridge overnight or for at least 2 hours.
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Then stir well, garnish with fruit, nuts or seeds and enjoy.
