Food & recipes

The best superfoods and their benefits

Here’s the low-down on how to include healthy superfoods in your diet, without having to spend hours in the kitchen.

It’s not just the glamorous goji berry, glass of wheatgrass or trendy turmeric that deserves superfood status. Chances are, you have some everyday health heroes lurking in your kitchen already and, with a few tiny tweaks, they can be even better for your body. From the superfoods health benefits to what your superfood diet should consist of, this guide will help you up your nutrients effortlessly!

What are superfoods good for?

There has been so much hype around superfoods in recent years that the term itself is in danger of losing its meaning. In fact, it can be pretty controversial: according to Healthline suggests there’s no such thing, but that doesn’t mean eating broccoli or chowing down on sweet potato won’t come with its superfood health benefits.

When we talk about superfoods, we are really describing exceptionally nutrient-rich wholefoods, which can be a great, natural way to incorporate into your diet for a healthier heart, lose weight or improve your immune system.

Not to mention they’re packed with vitamins, minerals, antioxidants and macronutrients – that’s what makes them ‘super’.

As superfoods are a natural source of these nutrients, they are more bioavailable, so our bodies can absorb them more easily than manufactured supplements.

The superfoods list: What you should be eating

If you’re wondering ‘is spinach a superfood?’ the answer is, in essence, yes. Dark leafy greens, such as kale and spinach are full of nutrients, while maintaining a low calorie content.

Those, amongst other vegan superfoods, are staples in some of the healthiest diets in the world, so without further ado, here are some of our favourite nutritional choices.

Moringa

Thanks to its incredible medicinal properties, moringa powder is fast becoming popular because of its superfoods health benefits. It has comparable levels of antioxidants to matcha, is rich in plant protein, fibre and six essential vitamins and minerals. Making moringa part of your daily routine can support a wide range of health benefits from reducing tiredness to improving immunity, digestion, complexion and muscle growth. It’s a powerful natural ayurvedic, helping reduce signs of stress and inflammation in the body, and studies suggest it even has beneficial anti-cancer properties. Moringa powder has a vibrant green colour and a delicious spinach-y flavor. Try it as a tea, in smoothies or as a ‘superfood seasoning’ for savoury dishes.

Healthy fats: chia seeds, nuts and oily fish

They may be tiny, but humble chia seeds are full to the brim with health benefits. Chia seeds are a protein superfood, as they are high in essential vitamins, such as calcium, phosphorus, magnesium and protein, which are important for bone health and maintaining a healthy diet. But it’s not just a source of calcium for those who can’t eat dairy, as gram for gram, chia seeds have a higher content of calcium than most dairy products, so everyone should be trying them!

The seeds have also found success in helping people with diabetes. If you’re a sufferer, you may have scoured the internet for ‘diabetes superfoods’, and these will come in handy sprinkled on a large bowl of oats. The high fibre content and the ability to slow digestion is why chia can reduce blood sugar spikes, keeping blood sugar levels constant.

Are chia seeds good for heart health?

What’s more, they protect your ticker. Chia seeds have been shown to lower cholesterol, improve blood pressure and even possess anti-inflammatory effects, which are essential in keeping your heart healthy and working well. Side note: hemp seed oil also has similar benefits!

One of the best nuts to eat is the humble almond. “Almonds have a wonderful nutrient profile,” says Belle Amatt, a nutritionist with Nutritionist Resource. “They are a rich source of protein, fibre and monounsaturated fats. This balance of macronutrients means that the almond – in moderation – is a perfect snacking item, as the fibre and protein content keeps our blood sugar from rocketing and improves satiety. “Monounsaturated fat, a health-promoting fat also found in olive oil, helps to reduce bad cholesterol therefore reducing the chances of heart disease; so almonds can be considered a heart-healthy food too.

“In terms of micronutrients, almonds again score well. Rich in vitamin E, they are a great provider of antioxidants, and their impressive magnesium content may help to lower blood pressure levels, as part of a balanced diet. “Calcium can also be found in abundance in this nut, therefore almonds would be a wise choice as part of a bone-friendly diet.

“To improve digestibility of these nutrients, it may be worthwhile either grinding the nuts or soaking them. The latter is known as ‘activating’, which involves submerging the nuts in double their volume of water for a minimum of eight hours. “Above all it’s important to eat these wonderfully nutritious, but highly tough and fibrous pods of nutrition in the way nature intended – unsalted, in moderation and as part of a balanced diet.”

Oily fish

According to the NHS, the evidence of the health benefits gained from eating oily fish is strong enough to warrant a government recommendation that we eat at least two portions of fish a week, one of which should be oily. Most notably, eating oily fish is an excellent way of maintaining good cardiovascular health. The heart-related benefits were actually brought to light when researchers discovered that Inuit, whose diet consists mainly of oily fish, experience less heart attacks and strokes than the average person. Alison Hornby, a dietitian and spokesperson for the British Dietetic Association, says: “The benefits of eating at least two portions of fish a week reduce your risk of cardiovascular disease.”

Oily fish is also said to help prevent dementia, prostate cancer, and age-related vision loss, and is a good source of vitamin D, protein, vitamin b12, and selenium, all of which are key to staying healthier for longer.

The property that arguably brings oily fish into superfood territory is the fact that it’s a rich source of omega-3 fatty acids, which have numerous benefits for both the inside and outside of the body. These fats, found in fish like mackerel and sardines, can perform wonders on your skin, including managing oil production and preventing premature ageing of the skin, as well as acne.

Oily fish is also a useful tool for fighting inflammation and can protect your skin from sun damage.

Salmon is at the top of the game when it comes to oily fish, and contains the powerful antioxidant astaxanthin, which is known to be particularly effective in improving skin moisture levels, smoothness, elasticity, fine wrinkles, and spots or freckles.

Cacao

Cacao is treasured around the world for its delicious flavor and exceptional health benefits. Made from gently roasted cocoa beans, it is the purest, most natural form of chocolate. It’s high in cacao flavanols, which studies show can help support heart health, reduce tiredness, improve cognitive function and regulate blood pressure.

Rich in neurotransmitters known to create feelings of relaxation, happiness and euphoria, cacao also triggers the release of endorphins – chemicals that reduce feelings of stress and help restore a sense of wellbeing.

Cacao is also rich in fibre, helping support a healthy gut; protein, helping support muscle health; and magnesium and potassium, important for normal psychological function. Use it to make healthy hot chocolate, mix it into smoothies, sprinkle on breakfasts or use as a nutritious alternative to cocoa in your baking recipes. If you’re a mocha fan, try a teaspoon in your morning cup of Joe for the best superfood coffee!

Dark chocolate

European regulators have found that flavanols extracted from cocoa help tackle cholesterol and blood flow, and so it’s been approved as a medicinal food. But to get the amount of antioxidant needed, someone would have to eat 400g of dark chocolate, which would clock up 2,429 calories – more than a woman’s RDA! If you still want the superfoods health benefits, try FutureYou Health’s Blood Flow+, £25, a supplement containing Cocoactiv, a highly potent cocoa flavanol extract, which contributes to normal blood flow by helping to maintain the elasticity of blood vessels.

Artichokes

A dinner party favourite in the 1980s, globe artichoke’s medicinal use can be traced back as early as 400 BC, where it was used as a digestive aid by the aristocracy of the Roman Empire.

And those ancient upper classes were on to something – extracts from the large leaves of the plant have been shown to be liver-protective, blood fat-lowering, and full of antioxidant properties.

Clinical studies have shown the large leaves can improve digestion and cholesterol levels, so it’s a shame to throw them away when preparing the choke part.

Scrape the edible leaf bases with your teeth to reap the superfoods health benefits – alternatively try a supplement such as Healthspan Artichoke Extract, £9.45.

Broccoli as a superfood

Broccoli contains a wonderful antioxidant-protecting compound called sulforaphane. Studies show that this naturally occurring compound may prevent various diseases, including cancer. The sulforaphane contained in broccoli helps to fight disease by protecting our cells from mutating and becoming abnormal in the first place.

In conjunction with being high in fibre, broccoli also contains plant-based protective compounds called isothiocyanates, which help the liver to filter and detoxify our blood. If possible, always buy organic as pesticides sprayed on non-organically farmed foods are an added toxin, forcing the liver to work harder in the detoxification process. Simple ways you can eat more of the green stuff is by adding it to stir-fries, salads, quiches or soups. You can also eat it raw – it’s delicious with hummus or a fresh beetroot dip.

Kefir

Gut health has become somewhat of a buzzword over the past few years, with more research shedding light on the brain-gut connection.

Kefir is packed with billions of gut-friendly bacteria, essential vitamins and minerals, and naturally supports healthy digestion, boosts the immune system and increases energy levels – basically all the superfoods health benefits in one!

As well as drinking kefir, you can get instant skin-deep results by applying the creamy, yoghurt-like product directly onto your face to clean, nourish and protect skin.

The superfood berry: Acai berry

Acai berries are richly coloured and currently making a big splash on the health scene, and for good reason.

All brightly-coloured fruit and veg contain high levels of nutrients and antioxidants, which can help your body fight disease, lower inflammation, boost heart health and keep the signs of ageing at bay, but those with a rich purple hue often contain anthocyanin – a specific antioxidant which is believed to be particularly beneficial for our wellbeing.

Keen to add some purple power to your plate? Blueberries, plums, purple cabbage, purple carrots and beetroot are all easily available in most supermarkets and contain good levels of powerful antioxidants.

Or why not try something a little bit different? Purple sweet potatoes could be a great new addition to your dinner plate. Similar in taste to their orange cousins, these anthocyanin-rich spuds have anti-inflammatory properties and can help support healthy digestion. Black rice, on the other hand, is thought to have six times more antioxidants than its white or brown alternatives, and also has high levels of iron and vitamin E (goodbye wrinkles!). Don’t forget purple asparagus either for those superfoods health benefits – rich in vitamin B, it also contains vitamins A, C and K, and has been used since the Roman times for its laxative effects and to help aid bowel movements.

Blueberries

These little berries pack a mean punch in the superfood ring, but perhaps most interesting is the research being done around dementia, where blueberries have shown promise in improving brain function. In a recent study, scientists gave 47 adults aged 68 or older who had shown mild cognitive decline either freeze-dried blueberry powder or a placebo every day for 16 weeks. The group who took the powder had improved cognitive function compared to those who didn’t.

The superfoods health benefits of consuming these berries are too many to list here but some other big claims include protection against heart disease, cancer and the general effects of ageing due to their high antioxidant content.

Are green superfood powders good for you?

So we’ve covered all the solid superfoods but what about the ones that come in powdered form?

Enter, matcha. One of the closest rivals to acai berries, matcha is rich in antioxidants and just one cup of matcha green tea contains three times more of the catechins called epigallocatechin gallate (EGCG) – an antioxidant linked to fighting cancer, viruses and heart disease.

It also supports weight loss. Case in point: a study featured in the American Journal of Clinical Nutrition found that consuming matcha green tea can increase thermogenesis (the body’s own rate of burning calories) from a normal eight to 10 percent of daily energy expenditure to between 35 and 43 percent.

Matcha green tea also contains l-theanine, an amino acid, which helps improve learning and memory. Matcha trumps green tea by boasting 31 times more fibre – and we all know the importance of fibre. We recommend this one from Holland & Barrett – it’s the best superfood powder you can get your hands on!

Superfoods for skin

As the fruit of the iconic African baobab tree, baobab is a rich source of vitamin C (it contains six times more than an orange), fibre and has more antioxidants than any other whole fruit. Adding baobab to your diet can help improve your gut health, immunity, energy levels, regulate blood sugar levels and give you radiant, glowing skin.

The human body can’t make its own vitamin C, so it is essential we get a good supply from the food we eat every day. Baobab is also a natural prebiotic because it helps support the growth of beneficial probiotic bacteria in the gut.

It is also one of the tastiest superfoods. Try it blended into a superfood smoothie, shaken into your water bottle or whipped into your batter for superfood pancakes!

Superfood recipes

Now you’re armed with the best ingredients to put on your shopping list, these recipes will provide you with all the superfoods health benefits to stay well.

Superfood soup

Frida Harju, in-house nutritionist at Lifesum, has given us this delicious pumpkin soup recipe packed with flavour and antioxidants.

Fragrant and spicy, we can’t wait to have a bowl for lunch!

You’ll need:

1 pumpkin
3 carrots
1 tsp coconut or olive oil
240ml vegetable broth or stock
240ml water
Curry powder
Black pepper
Cumin
Bell pepper powder
Cardamom
Cayenne pepper
Fresh grated ginger
240ml light cream for cooking
1 pinch salt

Method:

1. Chop the onion and garlic and fry in a saucepan with coconut or olive oil.
2. Peel and chop the pumpkin and carrots and add to the pan.
3. Add all of the spices, water and broth and let it boil for about 20 minutes until the vegetables have softened.
4. Take the pan off the heat and, using a hand blender or masher, turn the vegetables into a soup-like consistency (depending on how chunky you want it).
5. Put it back on the heat and add the cream then let it simmer until it reaches a good temperature.
6. Season with a pinch of salt and serve with rye bread topped with cream cheese.

Superfood salad

Enjoy this refreshing hot-smoked salmon and watercress salad with apple, green beans and crème fraîche.

The flavours are combined with peppery watercress to add an extra level of bite – perfect for a hearty summer salad.

You’ll need:

For the salad:

2 hot-smoked salmon fillets, skin removed
100g watercress, roughly chopped
1 small red onion, thinly sliced
½ tbsp white wine vinegar
200g baby new potatoes
100g green beans, trimmed
1 Braeburn apple, cored and sliced
½ lemon, cut into wedges

For the dressing:

4 tbsp crème fraîche
Juice of ½ a lemon
1 tsp cream of horseradish
Sea salt and black pepper

Method:
1. In a large bowl, toss the red onion with the white wine vinegar and a pinch of salt. Set aside.
2. Place the new potatoes in a pan and cover with cold water.
3. Add salt and boil until tender (about 20 minutes). Drain and allow to dry for a few minutes. Tip into the bowl with the red onion, season and mix together.
4. In a separate bowl, mix together the crème fraiche, horseradish and lemon juice, adding salt and pepper to taste.
5. Mix together with the potatoes and onion. Bring a pan of salted water to the boil. Cook the green beans for one minute, then drain and cool down with cold water.
6. Divide the potato mixture between two plates. Scatter over the apple slices, green beans and watercress and flake the salmon on top.
7. Serve with a lemon wedge on the side.

Superfood smoothie

Both cocoa beans and maca root are high in minerals and other valuable phytonutrients so to boost immunity and improve libido.

This smoothie tastes like chocolate and banana and is a great treat to share!

You’ll need:

1½ cups of water
2 medium or 3 small bananas, cut into chunks
4 tbsp almond or cashew butter
1 tbsp raw cocoa (cacao) powder or natural unsweetened cocoa
1 tbsp raw honey, maple syrup or raw agave nectar
2 tsp maca root powder
1 tsp vanilla extract
¼ tsp ground cayenne
¼ tsp ground cinnamon
Pinch of sea salt

Method:
1. Combine all of the ingredients in a blender and blend on high until smooth – it should take about 30 seconds.
2. Serve in chilled tumblers or insulated mugs.

This smoothie is high in natural sugars, fats and fibre – but sip slowly so you can digest it with ease. Feel the spicy energy coursing and superfoods health benefits through your veins!