For years, especially exotic berries such as acai berries or goji berries have been considered absolute superfood. While the superfoods list actually includes many exotic fruits, there are also local superfoods.
You can find out what the term superfood actually means if you read on. We also clarify why domestic and exotic superfoods are so healthy. And we’ve also created a superfoods list that takes a closer look at different berries, seeds, and fruits.
What exactly are superfoods?
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 English counterpart to Duden is considered a gray eminence among dictionaries. So the makers should know what they are talking about.
The European Food Information Centre, on the other hand, describes a superfood as "foods, especially fruits and vegetables, which have a higher health benefit than other foods due to their nutrient content".
Even if the two explanatory approaches have a different wording, the core of the statement is the same: superfood products are healthy and nutritious and are characterized by one or more health benefits.
While these facts have been known for thousands of years, superfoods have been in vogue for several years. Thanks to their high vitamin content, these special foods have become an integral part of a conscious and healthy diet.
Why are superfoods so healthy?
Superfoods are foods that have a remarkably high nutrient density. They are particularly rich in phytochemicals, antioxidants 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 superfoods 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.
What superfoods are there?
In addition to fruits and vegetables, various seeds and berries – acai berries or goji berries – belong to the superfoods list. Ginger or pomegranate, along with various other more or less green and exotic plants, are also full of valuable nutrients:
- Spinach
- Avocados
- Algae
- Cocoa
- Baobab fruits
- Quinoa
- Turmeric
- Cinnamon
- Honey
This list could certainly be continued. But that would go beyond the scope. And we don’t want to lose track here, but rather achieve the opposite.
We have therefore compiled a clear list of local superfoods and exotic superfoods that can easily be integrated into your diet.
You can turn these superfoods into green smoothies or increase the content of vitamins and minerals in your cereal. There are no limits to the imagination. You can combine and process different superfood products according to your mood. You will definitely feel the effects of these superfoods.
Superfoods – Berries
Among the berries on the superfood list are mainly exotic varieties. In addition to goji berries from the Middle Kingdom, these include acai berries from Brazil and the Ariola berries originally from North America.
Most exotic superfoods are also commercially available from us today. They are a tasty addition to muesli and porridge and can be used, for example, to spice up your original grain muesli from Verival.
By the way, local berries are also quite suitable as a superfood. For example, the blueberry, also called blueberry, is a truly native superfood. Learn all about berries in our Verival blog post .
Superfoods – Together
Flaxseed as a superfood
One of the most nutritious seeds is arguably flaxseed. Depending on the variety, the seeds of the flax plant are either yellow or brown and taste slightly nutty.
They contain a lot of fiber and omega-3 fatty acids. This makes them digestive and anti-inflammatory. And as if that weren’t enough, they’re bursting with vitamins, protein, and minerals.
Chia Together as a Superfood
Most people know chia seeds as a superfood . The chia seeds, originally from Mexico, also fall into the category of popular superfood products. The small chia seeds contain five times more calcium than milk and are rich in omega-3 fatty acids.
In addition, they can make a significant contribution to meeting the daily needs of vitamins and minerals. Chia seeds taste great in porridge , muesli or yoghurt and can also be used for baking bread or cooking.
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
-
Water, milk or a vegetable alternative comes together with the oatmeal and the chia seeds in a glass and is stirred well.
-
Our insider tip: Add a tablespoon of yogurt.
-
For sweetening, we recommend honey, agave syrup or maple syrup.
-
The mixture is put in the fridge overnight or for at least 2 hours.
-
Then stir well, decorate with fruit, nuts or seeds and enjoy.
Nutritional values
Superfoods – Algae
Among the algae that are processed in the kitchen, spirulina is first and foremost. Unknown until a few years ago, spirulina – also known as blue-green algae – is very much on trend.
In the conventional sense, this is actually less an algae than a bacterial genus. Spirulina is native to alkaline mineral waters. Accordingly, it provides a whole range of vitamins, nutrients, essential amino acids and antioxidants.
The microscopic freshwater alga Chlorella, on the other hand, is a true chlorophyll bomb. Chlorophyll is a life-giving substance that helps build new blood cells and has a great effect.
Algae are especially suitable for processing in green smoothies. That is why spirulina and chlorella are usually used in powder form.
Superfoods – Mallow plants
The mallow family comprises more than 240 genera and over 4,200 different species. You should be able to find one or the other superfood there. In fact, the fruit of the baobab or baobab tree and the even better-known cocoa plant are among the superfood products.
They are both to be assigned to the mallow family. Both the fruit of the baobab tree and cocoa are primarily available from us as powders. While the baobab is considered a tree of life in its African homeland thanks to its numerous positive properties, cocoa is known to make you happy.
In addition, raw cocoa is full of nutrients, minerals and antioxidants and increases the feeling of fullness. The tasty powders are great if you want to add a little more flavour to your porridge.
Superfood – Ginger
This tuber comes from East Asia. Even in our latitudes, people are aware of the beneficial effects of ginger. The root has been used as a medicinal and seasoning plant for more than 4,000 years.
Its effects have also been proven in more than just one scientific study, because: Ginger alone contains more than a whopping 160 ingredients. These include vitamin C and vitamin B6, iron, potassium and calcium, phosphorus or sodium.
These ingredients have versatile beneficial effects and help against muscle pain and nausea, among other things. Ginger is a popular ingredient in tea, whether for breakfast or in between meals.
Superfood – Oats
According to nutritionists, oats are the healthiest type of grain. It contains a lot of fiber and is rich in zinc and manganese. While fiber promotes digestion, zinc and manganese are beneficial for healthy skin and nails.
The fiber beta-glucan, on the other hand, lowers cholesterol levels and can reduce the risk of diabetes. Oatmeal protects the intestinal flora and the stomach. They lead to a quick feeling of fullness and are ideal if you want to lose weight.
You can read in more detail how exactly this works in the article Oatmeal . Oats are the basic ingredient of all Verival products – you’re spoiled for choice, so to speak.
Superfood – Physalis
Physalis is a nightshade plant from South America and is sometimes considered a natural remedy. The orange berry enjoys great popularity with its intense sweet and sour taste. However, it is not only aromatic, but also scores with its high iron and phosphorus content.
It is also full of antioxidants and vitamin A, which makes it healthy for our immune system. In addition, it is rich in carotene and thus good for eyes and vision. The aromatic berry is a delicious addition to porridge and muesli.
Mango-Physalis Porridge Pancakes
Ingredients
- 80 g Verival Mango-Physalis Porridge
- 70 g flour
- 170 ml buttermilk
- 1 tsp. baking powder
- 1/2 tsp baking soda
- 1 organic egg
- 1 pinch of salt
- Sunflower oil for frying
Arrange
- 1 fresh mango
- Greek yogurt
Preparation
-
Whisk all ingredients with a whisk
-
Heat some sunflower oil in a pan over medium heat
-
Add one ladle of the dough to the pan. Bake for 1.5 minutes, turn and bake briefly on the back
-
Serve with Greek yogurt and mango pieces.
Superfood – Pomegranate
The pomegranate is also known as the "food of the gods" for a reason. The seeds and juice of this fruit not only taste good, but are also full of vitamins.
It is therefore not surprising that the pomegranate was already used as a natural vitamin supplier in the Middle Ages. It is attributed with a wide range of health benefits, for example against cancer, Alzheimer’s disease or high blood pressure.
It is rich in folic acid and potassium, which has positive effects on muscle activity. The pomegranate seeds are a tasty addition to muesli or porridge.
Superfood – Moringa
The Indian moringa tree has been considered a real miracle tree for thousands of years in various cultures. Like the baobab, it is therefore also called the tree of life. In contrast to the baobab tree, the moringa tree is even more versatile. Above all, its leaves contain a high concentration of nutrients, but roots and seeds and pods can also be used.
The processed products are already successful against malnutrition in small quantities. Moringa is also a popular weight loss aid and is considered a supplier of minerals, amino acids and vitamins. Moringa can be used in sauces or in healthy shakes and smoothies.
Superfood – Acerola Cherry
Originally from Mexico, the acerola cherry is now grown in Central and South America. It is characterized by an intensely sour taste and a very high vitamin C content. This makes it perfect for coughing, runny nose and hoarseness.
In addition, the red fruit is rich in protein, magnesium and calcium. The acerola cherry is available from us in dried form as well as juice, powder or food supplements. Depending on the consistency, you can mix acerola cherry into your cereal or add it to a healthy smoothie.
How can I eat the superfoods with Verival?
As versatile as the health benefits of each individual superfood are, so is their use. Berries and fruits are perfect for adding freshness and extra flavor to your breakfast cereal or porridge.
Various powders – such as raw cocoa or baobab – are suitable as an additive to porridge or in smoothies. Of course, you can also add algae to your porridge, but they probably taste better in a smoothie.
We recommend that you just be brave and try different combinations. With our products made from oats, we offer you a perfect basis.
