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Superfoods: complete list of the most important superfoods

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Superfoods and the list of them has only grown in recent times. In the context of increased social awareness and personal concern for healthier eating, they have come to the fore.

The interest of more and more people in Spain in superfoods has meant that even some of them originating from distant countries can now be bought and consumed here. All because of their magnificent nutritional properties.

Below we explain what these foods are like and what benefits they provide. We also offer a varied selection of 20 of them, which are considered to be the best.

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What are superfoods?

A word with the prefix super- means that it is “above” or “superior, excellent”. Therefore, in the case of a food, we mean that it stands out from the rest, due to its nutritional value. Specifically, for its content in certain nutrients that are good and recommended for a healthy and balanced diet.

It should be made clear that the superfoods listed here are naturally so. That is, they do not have any additives (such as additives or other substances) that make them better. Because, then, we would be talking about functional foods. Do not confuse them.

On the other hand, superfoods are easy to incorporate into our daily diet. Many are plant-based, so you can use them in salad recipes, for example. Seed-based superfoods fit well in breakfasts, with milk or yoghurt, among other possibilities.

In addition, many of the superfoods on the list we have provided can be found in any supermarket. Other more exotic ones can be purchased through online sales channels.

Benefits of superfoods

  • The high content of vitamins A, B and C in particular.
  • With healthy fats, such as omega-3 and 6.
  • They contain antioxidants and anti-inflammatories, such as polyphenols and flavonoids.
  • They are a rich source of fibre and various types of minerals.
  • Calorie intake is very low.

What are the most powerful superfoods?

There is a wide variety of superfoods in the list of 20 that we propose as the most powerful. Although others are also beneficial, we recommend these:

Cocoa powder

With no added sugars, 100% cocoa powder is antioxidant, anti-inflammatory and helps protect cardiovascular health. Two tablespoons a day is ideal.

Olive oil

The ‘liquid gold‘ of Spanish gastronomy and the Mediterranean diet has anti-inflammatory, antimicrobial and neuroprotective properties. It is a source of vitamins K and E.

Quinoa

A more powerful grain than rice, quinoa is useful for its protein, carbohydrate, calcium and vitamin C content. It is native to the Andes of Peru and Bolivia but is already cultivated in several European countries because of its adaptability.

Chia seeds

They are particularly rich in omega-3 and 6 fatty acids, as well as being a good source of calcium, magnesium and boron. It is also notable for its high fibre content. They provide a large amount of antioxidants. They are native to Mexico and Guatemala.

Blueberries

Of the most interesting berries, grown mainly in Huelva, among these superfoods on the list are blueberries. Rich in antioxidants, vitamins A, C and K.

Turmeric

From the ginger family, turmeric is rich in vitamins C and B, iron, zinc, selenium and manganese. It has anti-inflammatory and blood sugar-stabilising properties. It is useful to combine it with black pepper in recipes for greater absorption of its nutrients.

Goji berries

Hailing from the Himalayas, goji berries are small, wrinkled red fruits (like sultanas) that contain all eight essential amino acids. They also contain carbohydrates, minerals such as potassium and zinc, and even vitamins B and C.

Açaí berries

Açaí is an Amazonian fruit similar to the blueberry, but comes from palm trees and is larger. It was already used as a medicine by indigenous tribes. Rich in antioxidants, it has omega-3, 6 and 9 fatty acids, as well as a large number of beta-sterols, amino acids, minerals and vitamins.

Purple maize

It is the superfood with the most anthocyanins, a powerful antioxidant. It also provides phosphorus, iron, beta-carotene, fibre and vitamins. Native to the Andes, it is cultivated in Peru, Bolivia and Argentina, among other countries on the continent.

Baobab

Known as monkey bread, baobab is similar to coconut but originates from Africa. It contains high concentrations of iron, potassium, calcium and magnesium. Also vitamin C. It is sold in powdered form.

Camu Camu

Camu camu is the most vitamin C-rich food known. The typical Amazonian fruit is also available in powdered form and is notable for its high levels of calcium, phosphorus, tannins and anthocyanins.

Oats

High in protein, B vitamins, phosphorus, iron, magnesium, manganese and healthy fats are the main nutrients in oats. A cereal also with slow-absorbing polysaccharides, providing healthy energy.

Spelt

A variety of ancient wheat that has an intense flavour and is very nutritious, especially for its protein and fibre, as well as carbohydrates.

Lentils

A well-known legume with high doses of protein, digestive fibre, iron, potassium, zinc, selenium, magnesium, calcium and phosphorus. As well as slowly absorbed carbohydrates.

Broccoli

This vegetable from the Murcian market garden is among the superfoods on the list due to its high nutritional value. With vitamins B, C and A, potassium, iron and calcium. As well as fibre and quality proteins.

Walnuts and almonds

The most recommended by the WHO, these nuts provide omega-3, magnesium, copper and B vitamins. Although they should be eaten in moderation, due to their calories.

Dragon fruit

Known as pitahaya, it stands out for its vitamin B and C content. It increases iron absorption when eaten with other foods. It has a high water and fibre content, with few calories. It is native to America and parts of Asia such as Vietnam.

Reishi mushroom

Mushrooms such as this one are included among the superfoods on the list because they contain a unique collection of components such as triterpenes, acids, alkaloids, sterols, polysaccharides, minerals, B vitamins and essential amino acids.

In China, it is called “the mushroom of hope“, as it increases the effectiveness of immune T-cells, which fight cancer cells.

Chlorella

This seaweed also has the highest known concentration of chlorophyll and should be considered for its nutritional properties: beta-carotene, iron, zinc, proteins and carbohydrates.

Moringa

Finally, the leaves of moringa, a tropical plant used in India, contain a lot of iron, calcium and magnesium, as well as vitamins A, B, C and E.

Now that you know them, you can easily add these superfoods to your regular recipe list. You can also supplement your healthy diet with an organic silica supplement such as Orgono Articomplex. This product in capsule form contains a high amount of vitamin C and D3, magnesium, zinc, chromium, copper and selenium. It boosts your immune system, as well as helping to care for your joints.

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