A Wide Overview of Superfoods: Which Ones Are the Best and How Can They Help You?

Probably all of you have heard the word superfood before. It is probably somewhat apparent to you that these are foods that are beneficial to your health and should be a regular part of your diet. However, this does not mean that by simply eating superfoods you’ll gain super health with a hint of immortality. You need to focus on your overall lifestyle. And it is these nutritionally packed foods that help propel your diet to the next level.

In today’s article, we will discuss which superfoods are the best, what they contain and what benefits can be expected from them. 

What are superfoods?

Under the term “superfood” everybody has a different perspective. Some people immediately think of green algae such as spirulina, others think of avocados, and yet others think of blueberries. In general, they would all be correct. A superfood can be defined as virtually any raw food that has a high content of health-promoting substances. As a rule, these are usually vitamins, minerals or antioxidants such as polyphenols. As such, it is possible to consider fruits, vegetables and other foods that you have at home and normally eat, for example, in porridge or a lunch salad, as superfoods.

Well, sure, but how do you know what is a superfood and what is not? Basically, there are no regulations or legislation to determine what is a superfood and what is not. That’s why it’s a good idea to find out what foods actually contain so that you can judge for yourself the potential positive impact on your health.[1]

That’s why we’ve prepared a comprehensive list of some superfoods that you definitely won’t go wrong with and are worth eating regularly. But there are also many other nutritionally rich foods. That’s why it’s ideal to have a varied and as colourful a diet as possible to make the most of every meal.

What kinds of superfoods are available?

For better clarity, we have divided the superfoods into several subcategories, from which we have selected a few popular choices.

Fruit 

Among fruit, you will find different types of superfoods that differ in colour, taste, form and availability. It is up to you whether you choose fresh fruit, dried fruit, frozen fruit, canned fruit or concentrated powders.

In this section, you’ll learn more about these superfoods:

1. Goji

Goji is the dried fruit of a plant called Lycium chinense. You may also know them as wolf berries. These are small red berries that are interesting in their taste, nutritional profile and history. They have a tradition especially in China, where they have been used in traditional Chinese medicine for more than 2,000 years. Locals believe that they can have a positive impact on longevity and overall well-being. In addition to eating them fresh, they are also often eaten when dried. Due to their many benefits, however, they are also popular in the form of juice or powder, which are concentrated sources of beneficial substances.[3]

Benefits of goji 

• They improve immunological reactions, making your defences stronger and more effective.
• In addition, they also have an effect on the health of the eyes, especially the retina. In addition, they help to protect the lens and retina from damage. 
• One study actually found that drinking goji concentrate for as little as 14 days led to improvements in overall well-being, energy levels, athletic performance, sleep quality, and gastrointestinal function.[4–8]

What beneficial substances do goji berries contain?

Goji are especially known for their high content of vitamin C, fibre, vitamin A and iron. Moreover, they also contain bioactive substances such as polysaccharides, carotenoids and phenols.[2] 

Average nutritional values of goji

Nutritional values	100 g
Energy value	329 kcal
Carbohydrates	67.9 g
Protein	42.8 g
Fat	0 g
Fibre	7.1 g

What can you prepare with goji berries and how to incorporate them into your diet?

• gluten-free raw doughnuts with chocolate glaze
• can be added to porridge, salads or as a garnish for desserts

2. Blueberries

Blueberries (Vaccinium myrtillus) are one of a select few fruits that are naturally blue in colour. This is due to their anthocyanin content, which gives them this attractive appearance. This is one of the reasons why they are so popular all over the world. They have been eaten for several thousand years. In North America, they were even called star fruit because they have a small star on the end of the berry blossom. They are popular not only for their appearance but also for their nutritional profile and taste.[9]

Benefits of blueberries

• Scientific studies have shown that they can have a positive effect on a number of cognitive functions. For example, they can slow their decline and improve memory. This is why they are often classified as nootropics. 
• Thanks to antioxidants they help reduce DNA damage, which can slow down the ageing process, while also acting to some extent as an aid in preventing the development of cancer or in boosting immunity and suppressing inflammation. 
• It appears that blueberries could also positively influence insulin sensitivity and glucose metabolism, which could benefit diabetics. They also have an effect on heart health.[10–14]

What beneficial substances do blueberries contain?

Blueberries are rich in antioxidants such as quercetin, resveratrol and myricetin. However, they also contain other important substances such as vitamin C, E, K, B6 and manganese.[2][15]

Average nutritional values of blueberries

Nutritional values	100 g
Energy value	59 kcal
Carbohydrates	12.1 g
Protein	0.8 g
Fat	0.3 g
Fibre	2.4 g

What can you prepare with blueberries and how to incorporate them into your diet?

• oatmeal cake with blueberries
• refreshing blueberry slices packed with protein
• crumble cake with quark, blueberries and strawberries 
• kefir bundt cake with blueberries
• tiramisu with soft cream and berries
• smoothie
• fluffy sponge slice with fruit
• add to other desserts or breakfast porridge

3. Raspberries

The specific taste of raspberries (Rubus idaeus) is simply irreplaceable. But did you know that in the Middle Ages they were also used to dye clothes? Today, you probably wouldn’t get away with that, so would prefer to use them to create tempting dishes. You may feel that there are no more than one kind of raspberry, but that’s not true. In fact, there are up to 200 different varieties that vary in size and colour. With this, you can easily experiment with them.[20]

Benefits of raspberries

• They have an effect on heart health and can have a positive effect on high blood pressure.
• Thanks to polyphenols they have anti-inflammatory, antioxidant and analgesic effects.
• They can also help protect the skin from UVB rays. 
• Thanks to antioxidants and vitamins, they can have a positive effect on brain function.
• To some extent, they can help prevent the development of certain types of cancer. 
• For those with diabetes they can help regulate glycaemia levels.
• They are used in anti-ageing.
• They can also help you control your weight.
• They may have an impact on eye health – helping to prevent macular degeneration.[21–26][235]

What beneficial substances do raspberries contain?

Raspberries are known in particular for their vitamin C and manganese content. However, they also contain vitamin B, potassium, antioxidants such as polyphenols (resveratrol), lutein, lycopene and zeaxanthin. And the popular raspberry ketones are not lacking either.[2][27]

Average nutritional values of raspberries

Nutritional values	100 g
Energy value	45 kcal
Carbohydrates	5.4 g
Protein	1.2 g
Fat	0.65 g
Fibre	6.5 g

What can you prepare with raspberries and how to incorporate them into your diet?

• raspberry tiramisu in a glass
• cottage raspberry ice cream
• sweet couscous with poppy seeds and raspberries
• kaiserschmarrn (torn pancakes) with raspberries
• moist muffins with chocolate and raspberry flavour
• no-bake cheesecake with raspberries
• French toast with quark and raspberries
• fresh chickpea blondies with raspberries and chocolate
• baked chocolate donuts with raspberries
• vegan almond slices with fluffy raspberry cream
• protein pudding with chia seeds and raspberries

4. Strawberries

Juicy strawberries (Fragaria vesca) inherently are a summer staple, as they can be incorporated into refreshing recipes.  You may be surprised to learn that strawberries are in the same family and subfamily as roses. From a layman’s point of view, these two seemingly different plants may be linked by their captivating scent and attractive colour. But not everyone perceives them as such; there is even a phobia of strawberries, called fragariaphobia. However, neither of us has it, which is why strawberries are happily included on the menu.[16]

Benefits of strawberries

• Strawberries can also reduce inflammation in obese people with osteoarthritis and improve their quality of life.
• They can help prevent cardiovascular disease.
• To some extent, they can help prevent the development of cancer. 
• They support heart health.
• They have an effect on maintaining stable blood sugar levels.[17–19] 

What beneficial substances do strawberries contain?

Strawberries are well known for their high vitamin C content. Plus, they also contain vitamin B9, manganese, potassium and more than 25 different beneficial anthocyanins.[2]

Average nutritional values of strawberries

Nutritional values	100 g
Energy value	31 kcal
Carbohydrates	5.68 g
Protein	0.64 g
Fat	0.22 g
Fibre	2 g

What can you prepare with strawberries and how to incorporate them into your diet?

• moist cake with strawberry cream
• no-bake cheesecake slice with strawberries
• easy-to-make strawberry cake made with oatmeal flour
• fluffy strawberry-protein roll with coconut
• sponge cake with cream cheese and strawberries
• homemade fruit ice cream with strawberries and bananas
• vanilla cupcakes with strawberries and cream
• homemade strawberry jam with chia seeds
• no-bake nut balls with strawberry flavour
• homemade strawberry jam with chia seeds

5. Acai

Acai (Euterpe oleracea) belongs among the superfoods, which are packed with many nutritionally beneficial substances. They contain more antioxidants than blueberries. You can obtain them in their most concentrated form when you add the powder of this fruit to your meals. This delicious, blueberry-like fruit can be harder to find in some countries. They are, however, considered to be the fruit of longevity, so you should certainly not take their abilities lightly. You can enjoy them in any form. 

Benefits of acai

• It is beneficial for the brain and appears to help protect it from developing various diseases such as Alzheimer’s and Parkinson’s.
• It can help lower cholesterol levels. 
• It can reduce the risk of developing colon cancer. 
• Helps to stimulate immune function.[28–31]

What beneficial substances does acai contain?

You can find antioxidants (anthocyanins, proanthocyanidins and polyphenols) in acai berries. However, they do not lack calcium and vitamin A.[2]

Average nutritional values of acai

Values refer to 100 g of acai powder

Nutritional values	100 g
Energy value	534 kcal
Carbohydrates	8.5 g
Protein	8.6 g
Fat	44.5 g
Fibre	32.5

What can you prepare with acai and how to incorporate it into your diet?

• delicious chocolate covered coconut balls
• smoothie
• breakfast porridge
• desserts

What other fruits are superfoods?

• Blackberries (Rubus fruticosus) are rich in potassium, manganese, magnesium and vitamins C, E and K. They certainly do not lack in flavonoids either. Thanks to their composition, they can have a positive effect on reducing the risk of cancer and also help to prevent gum infections. 
• The avocado (Persea americana) is a fruit, but it is regarded as a good source of healthy fats. In addition, it also contains vitamins C, E, K, B9, B3, magnesium, potassium and copper. It is beneficial for people with diabetes who are trying to regulate their blood sugar levels. It also helps lower cholesterol levels.
• Physalis or mochina (Physalis peruviana) is a fruit rich in calcium, iron, sodium, vitamin C, vitamin A and many antioxidants. It can help support immunity or the digestive system.[32–34]

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Vegetables

Vegetables, like fruit, can be consumed in many forms. Some people prefer fresh, others prefer frozen or sterilised.  Whichever type you prefer, it is ideal to include foods of different colours to get the most out of your vegetables. Vegetables have many benefits, so you may want to include more of them in your diet after reading about them. 

In this section, you’ll learn more about these superfoods:

1. Broccoli

Everybody is familiar with broccoli (Brassica oleracea). However, not all of you may know that its name more than likely comes from the Italian word broccolo, which loosely translates to a flowering top of cabbage. It thrives best in spring and autumn, making it perfect for warm baked dishes or soups in winter.[35]

Benefits of broccoli

• It can help people with diabetes maintain stable blood sugar levels. 
• It has a positive effect on the functioning of the heart and the entire cardiovascular system. 
• It has a positive effect on eye health.
• It is also beneficial in preventing the development of cancer. 
• Helps protect cells from oxidative stress.[36–39]

What beneficial substances does broccoli contain?

Broccoli is especially rich in vitamin C and vitamin K. However, it also contains folic acid, potassium, magnesium, phosphorus, iron and a number of antioxidants, such as sulforaphane.[2][40]

Average nutritional values of broccoli

Nutritional values	100 g
Energy value	36 kcal
Carbohydrates	4 g
Protein	2.82 g
Fat	0.37 g
Fibre	2.6 g

What can you prepare with broccoli and how to incorporate it into your diet?

• seitan noodles with broccoli in Asian sauce
• cauliflower and broccoli pancakes
• Italian sweet potato frittata
• sweet potato bowl with tofu and cashew dressing

2. Beetroot

Beetroot (Beta vulgaris) is a superfood that can give colour to any dish perfectly. In ancient times it was even considered an aphrodisiac, which added to its popularity. And no wonder, it contains nitrates that affect the formation of nitric oxide. These then affect blood flow, which can have a positive impact on erections, for example. In some cultures, it was even believed that if a man and a woman ate the same beet, they would fall in love. In addition, beetroot is also a fine pre-workout for performance support.[41]

Benefits of beetroot

• It has a positive effect on your immunity.
• It can have a positive effect on athletic performance, thanks to its high nitrate content.
• It can help lower high blood pressure. 
• It is used to fight inflammation. 
• It is beneficial for brain health.
• Helps protect cells from oxidative stress.[42–47]

What beneficial substances does beetroot contain?

Beetroot contains many beneficial substances, including folic acid, iron, manganese, potassium, vitamin C and vitamin A. It also contains nitrates and the pigment betanin, a beneficial antioxidant.[2][48]

Average nutritional values of beetroot

Nutritional values	100 g
Energy value	41 kcal
Carbohydrates	6.76 g
Protein	1.61 g
Fat	0.17 g
Fibre	2.8 g

What can you prepare with beetroot and how to incorporate it into your diet?

• beetroot and apple salad 
• beetroot and quark spread 
• chickpea and beetroot hummus
• chocolate beetroot brownies
• beetroot brownies with quark cheese frosting
• red velvet cake with quark

3. Fermented vegetables

Preparing fermented vegetables is a great way to get the most out of the ingredients you use. During this process, sugar and starch in vegetables are broken down by bacteria and yeasts into alcohol and acids. There is also a growth of health-promoting bacteria known as probiotics. Thus, fermented vegetables are especially appreciated by your microbiome. The most common example is fermented cabbage or Korean kimchi, but you can ferment virtually any vegetable.[49]

Benefits of fermented vegetables

• They benefit your digestion as it is an important source of probiotics and prebiotics. 
• They promote the growth and composition of intestinal bacteria – the microbiome (intestinal microflora).
• They are easier to digest than raw vegetables. This is because it breaks down (“pre-digests”) to some extent during fermentation. 
• Depending on the type of vegetables used, you can also count on other benefits that vegetables have in general (fighting oxidative stress, supporting immunity, cardiovascular system, etc.).[50]

What beneficial substances are contained in fermented vegetables?

Fermented vegetables boast a particularly high content of probiotics and prebiotics. In addition, it also has a number of vitamins and minerals depending on which types you use. 

Nutritional values of fermented vegetables

The nutritional value of fermented vegetables will vary depending on which you use. If you want to know the specific nutritional value of your mix, we recommend that you look up the exact nutritional value of each vegetable and calculate its nutritional value. After fermentation, they will not substantially differ. 

What can you prepare with fermented vegetables and how can you incorporate them into your diet?

• add them to a salad or use them as a side dish to a main course

4. Dark leafy vegetables

This category includes spinach, chard, kale, turnips, arugula, cabbage and other green foods that have an undeniable positive impact on health.   They differ in colour, so you can choose from several shades of green. In addition, they have a different taste and shape. Thanks to this, everyone will find the one that suits them best for a particular dish. 

Benefits of dark leafy vegetables

• Help reduce oxidative stress.
• They have a positive effect on the immune system.  
• Support healthy digestion. 
• Are beneficial for heart health.
• Have a positive effect on cognitive functions.
• Help maintain normal blood sugar levels.[51–53]

What beneficial substances do dark leafy vegetables contain?

Green leafy vegetables are generally rich in vitamins, minerals and antioxidants such as phenols, flavonoids and carotenoids. Another benefit is their high proportion of fibre and low calorie content. This makes them a great choice not only for dieting but also as a normal part of a healthy lifestyle.[2]

Average nutritional values of spinach

Nutritional values	100 g
Energy value	25 kcal
Carbohydrates	1.43 g
Protein	2.86 g
Fat	0.39 g
Fibre	2.2 g

Average nutritional values of kale

Nutritional values	100 g
Energy value	35 kcal
Carbohydrates	0.3 g
Protein	2.92 g
Fat	1.49
Fibre	4.1 g

Average nutritional values of arugula

Nutritional values	100 g
Energy value	27 kcal
Carbohydrates	2 g
Protein	2.58 g
Fat	0.66 g
Fibre	1.6 g

What can you prepare with dark leafy vegetables and how to incorporate them into your diet?

• chicken with pasta, spinach and cream sauce
• mushroom burgers with baby spinach
• spinach omelette filled with mushrooms
• spinach quiche – savoury French pie
• pumpkin gnocchi with tofu and spinach
• pumpkin quiche with spinach and mozzarella
• salty spinach pancakes filled with ricotta and salmon
• waffles with spinach and smoked salmon
• savoury carrot and spinach pancakes
• French savoury quiche in a fit version
• light quinoa salad in a glass
• cauliflower pizza with prosciutto and mozzarella

Green superfoods

Food in this category has been a hit in recent years. They are usually available in concentrated powder form, which makes them easy to ingest. You can add them to virtually any food or drink and benefit from a wide range of benefits. Like green leafy vegetables, these superfoods contain beneficial chlorophyll. 

In this section, you’ll learn more about these superfoods:

1. Matcha

Matcha (Camellia sinensis) is a type of green tea that was introduced to us from Japan. It was there that it was formerly used as an aid for meditation. It was able to keep a person calm but at the same time in a state of maximum concentration. Samurai also drank matcha before important battles. Of course, you can benefit from the goodness of this Japanese tea even if there is no battle ahead.  During a busy day, it is a super helper to cope with all the challenges.[54]

Benefits of matcha

• It stimulates the body, thanks to l-theanine there are no sharp energy fluctuations, as is the case with caffeine.
• Supports cognitive performance.
• Thanks to catechins (especially epigallocatechin gallate – EGCG), which act as powerful antioxidants, it helps protect cells from oxidative stress.
• It is also associated with a lower risk of developing cancer. 
• It has a positive effect on liver health.
• It is anti-inflammatory and has a positive effect on skin quality.[55–57]

What beneficial substances does matcha contain?

Matcha is rich in caffeine, thanks to which many people use it as an alternative to coffee. However, it also contains antioxidants such as phenolic compounds, rutin and quercetin. However, it also has a decent proportion of l-theanine, chlorophyll (green pigment), tea catechins and vitamin C.[2][58]

Average nutritional values of matcha

The values are based on matcha powder from green tea leaves.

Nutritional values	100 g
Energy value	305 kcal
Carbohydrates	33.8 g
Protein	24.8 g
Fat	3.2 g
Fibre	29.8 g

What can you prepare with matcha and how to incorporate it into your diet?

• fluffy matcha cupcakes with quark
• refreshing non-alcoholic summer drinks
• best chia pudding recipes
• can be added to porridge, smoothies and other dishes and drinks

2. Chlorella

Chlorella (Chlorella vulgaris) is a microscopic algae that does not stand out for its size, but its beneficial nutrient content would put any of its competitors in the bag. It grows all over the world in freshwater. It is most commonly used in concentrated powder or tablet form, where its benefits can be easily gained.[59]

Benefits of chlorella

• It has a positive effect on your immunity.
• It is known for its antioxidant abilities. 
• In people with diabetes, it helps to maintain stable sugar levels. 
• Improves total cholesterol levels.
• It is beneficial for eye health. 
• It has a positive effect on liver health.
• It participates in the natural detoxification process of the body.[59–60]

What beneficial substances does chlorella contain?

Chlorella is known for its high levels of vitamin C, D, B2, B3, B12 and iron. However, it also contains chlorophyll, antioxidants, proteins, fibre and omega-3 fatty acids.[2][61]

Average nutritional values of chlorella

Values are based on chlorella powder.

Nutritional values	100 g
Energy value	343 kcal
Carbohydrates	14 g
Protein	61 g
Fat	2.3 g
Fibre	12 g

What can you prepare with chlorella and how can you incorporate it into your diet?

• green protein porridge with Chlorella from only 4 ingredients
• gluten-free vegan buns with Chlorella
• smoothies
• can also be added to various doughs, which, in addition to nutrients, will also give an interesting colour

3. Spirulina

Spirulina (Arthrospira platensis) is one of the algae that is growing in popularity throughout the world of healthy eating. It has a blue-green colour and can be found in various types of water. However, if you want to include it in your diet, the easiest way will be to reach for tablets or powder. For centuries, it has been used to treat various diseases or to improve athletic endurance. However, there are many other reasons and benefits to including it in your diet on a regular basis.[62]

Benefits of spirulina

• It is used in the treatment of anaemia.
• It can support your defence mechanism. 
• It works as an effective antioxidant.
• It is beneficial for liver health and can help reduce the risk of liver inflammation.  
• It can help to maintain optimal cholesterol levels. 
• It helps to lower blood pressure for those with hypertension.  
• It has a positive effect on oxygen consumption during endurance sports, which can lead to better results.[63–68]

What beneficial substances does spirulina contain?

Spirulina is significant for its high content of protein, vitamins B1, B2, B3, B6, B12, iodine, copper, iron and various antioxidants (phycocyanin and zeaxanthin). As a result, it has an unquestionable impact on your health..[2][69–70]

Average nutritional values of spirulina

Values are based on spirulina powder.

Nutritional values	100 g
Energy value	290 kcal
Carbohydrates	23.9 g
Protein	57.5 g
Fat	7.7 g
Fibre	3.6 g

What can you prepare with spirulina and how can you incorporate it into your diet?

• smoothie
• porridge
• dessert doughs, creams 
• drinks

4. Green barley

Barley (Hordeum vulgare) is generally considered one of the most important cereals in the world. When we talk about green barley, we mean barley grass, which is a young barley plant. If you want to make the most of its benefits, we recommend choosing a concentrated form of powder or tablets. 

Benefits of green barley

• It may have a positive effect on cognitive function as it is classified as a nootropic. 
• Thanks to its gamma-aminobutyric acid (GABA) content, it can help calm the mind and harmonise sleep. 
• May support immune function. 
• Promotes overall health and well-being. 
• It acts as an antioxidant, helping to protect cells from oxidative stress.[71]

What beneficial substances does green barley contain?

Green barley is especially rich in protein, vitamin A, vitamin B2, iron, potassium and magnesium. However, its composition also includes chlorophyll, GABA and antioxidants such as polyphenols, including flavonoids.[2]

Average nutritional values of green barley

The values are related to green barley powder.

Nutritional values	100 g
Energy value	277 kcal
Carbohydrates	19 g
Protein	22 g
Fat	3 g
Fibre	43 g

What can you prepare with green barley and how can you incorporate it into your diet?

• smoothie
• porridge
• dough 
• drinks

5. Wheatgrass

Wheatgrass (Triticum aestivum) is one of those plants that have a nice green colour due to chlorophyll. That is why it is referred to as green blood by some people. However, it resembles straw in structure. It has played a role for many years, especially in holistic medicine, as it is believed to have many positive effects on health. For those who want to make the most of its potential, it is easiest to ingest it in concentrated powder, tablet or capsule form. 

Benefits of wheatgrass

• It is used as part of the supportive treatment of oral cancer.
• It can help fight infection and prevent it from spreading.  
• It is associated with a lower risk of developing type 2 diabetes. 
• People who have problems with the cardiovascular system may also benefit from its use.[72–74]

What beneficial substances does wheatgrass contain?

Wheatgrass is rich in vitamin C, vitamin E, the beneficial pigment chlorophyll, flavonoids and other antioxidants.[2][75–76]

Average nutritional values of wheatgrass

Values are related to wheatgrass powder.

Nutritional values	100 g
Energy value	248 kcal
Carbohydrates	12.7 g
Protein	18.1 g
Fat	1.3 g
Fibre	52.5 g

What can you prepare with wheatgrass and how can you incorporate it into your diet?

• smoothie
• porridge
• dough 
• drinks

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Nuts

Nuts are essentially a shelled fruit. They differ in taste, shape and colour. Their great advantage is that they can be eaten both sweet and savoury, so you can easily incorporate them into various recipes. The disadvantage is that nuts are one of the most common allergens, so caution is needed when trying anew type. However, since they have a number of benefits, you should definitely try to include them on a regular basis as much as possible.[77]

In this section, you’ll learn more about these superfoods:

1. Almonds

Almonds (Amygdalus communis) are the seeds of the fruit tree known as the almond tree. There are more than 30 species of almonds, and according to this, almonds differ in their size, taste and content of beneficial substances. One can choose whether to reach for sweet or bitter flavours. Nowadays, they are used in many ways, in addition to the nuts themselves, they can also be eaten in the form of almond milk or gluten-free almond flour.[78–80]

Benefits of almonds

• They can lower both LDL and total cholesterol levels. 
• They slow down the absorption of carbohydrates, thus alleviating fluctuations in blood sugar levels. 
• Thanks to antioxidants, they can fight oxidative stress and free radicals
• They support cognitive functions such as memory and attention.[81–82]

What beneficial substances do almonds contain?

Almonds are rich in healthy fats such as monounsaturated fatty acids, specifically oleic acid. At  the same time, they also contain protein and fibre. Of the micronutrients, they have an interesting proportion of vitamin E, folic acid, magnesium, potassium, calcium and iron. They also contain phytosterols, polyphenols and other biologically active substances.[83–84]

What beneficial substances do almonds contain?

Nutritional values	100 g
Energy value	597 kcal
Carbohydrates	9.5 g
Protein	21 g
Fat	50 g
Fibre	12.5 g

What can you prepare from almonds and how can you incorporate them into your diet?

• almond biscuits with chocolate
• poppy seed cake with jam and almonds
• coconut protein balls with almonds 
• vegan almond slices with fluffy raspberry cream
• vegan almond biscuits with chocolate chips 
• Easter cake with honey and almonds
• pumpkin cheesecake muffins with crunchy almonds
• cheesecake with apricots and crunchy almonds
• easy-to-make flourless pizza with mozzarella, almonds and yoghurt

2. Walnuts

Walnuts (Juglans regia) grow on the “royal walnut”. It has a rich history that dates back to 7,000 BC. The whole nut resembles a human head, which is why the ancient Greeks called it karyon (translated as head). This is also reflected on the inside. When the shell is broken, you find a fleshy nut inside that resembles a brain. This makes it clear that they are a superfood for this organ. In addition to the food industry, nuts are also used in cosmetics for the production of natural soaps.[85]

Benefits of walnuts

• They have a positive effect on the cardiovascular system. 
• They can help maintain normal cholesterol levels. 
• They are beneficial for the brain and nervous system. 
• They help to control hunger and increase the feeling of satiety after eating. 
• They have anti-inflammatory effects.[86]

What beneficial substances do walnuts contain?

Walnuts are also high in healthy fats, specifically ALA (alpha-linoleic acid), an important omega-3 fatty acid. They  are also rich in polyphenols including flavonoids, melatonin and vitamin E.[2][87]

Average nutritional values of walnuts

Nutritional values	100 g
Energy value	686 kcal
Carbohydrates	7 g
Protein	15 g
Fat	65 g
Fibre	6.7 g

What can you prepare with walnuts and how can you incorporate them into your diet?

• pear galette with walnuts
• pistachio baklava with walnuts
• walnut Parisian rolls with vanilla cream
• Florentine biscuits full of fruit and nuts
• fluffy carrot cake with nuts and vanilla cream
• Christmas tartlet with cinnamon

3. Cashews

Cashews (Anacardium occidentale) come from Brazil, hence the fact that they thrive better in the heat. They grow on a tree that is interesting for its yellow fruits. You may know them as cashew apples. On the end of the fruit itself, you will find a green husk which contains the cashew nut. What is interesting about them is that they should not be eaten raw. They contain the toxic urushiol, which is not suitable for the body and may irritate the skin, for example. Therefore, before the nuts reach the store or your plate, they must be cooked, stewed or roasted before they are shelled. Then they have many benefits for the body.[88–89]  

Benefits of cashews

• Thanks to antioxidants, they help fight oxidative stress and free radicals. 
• They contribute to the protection of the heart and blood vessels. 
• They are beneficial for bone health. 
• They have a beneficial effect on immunity.
• They help maintain good eyesight.[90]

What beneficial substances do cashews contain?

Cashews are rich in antioxidants. In addition, they are distinguished by their content of protein, iron, magnesium, selenium, copper, manganese, vitamin B6 and vitamin K.[2][91]

Average nutritional values of cashews

Nutritional values	100 g
Energy value	581 kcal
Carbohydrates	26.7 g
Protein	18 g
Fat	44 g
Fibre	3.3 g

What can you prepare with cashews and how can you incorporate them into your diet?

• vegan cashew cheese
• quick salad with tuna, cashews and calorie-free sauce
• vegan sundae with homemade cashew yogurt
• vegan spaghetti with cashew sauce
• pasta salad with cashew dressing
• no-bake nut balls with strawberry flavour
• chocolate protein cupcakes
• cinnamon roll flavoured cheesecake
• sweet potato bowl with tofu and cashew dressing
• raspberry raw cake with nuts
• crunchy granola with nuts and quinoa
• oatmeal cake with blueberries

What other nuts are superfoods?

• Peanuts (Arachis hypogaea) have a high protein content, but are also rich in healthy fats such as oleic acid. In addition, they contain calcium, magnesium and potassium. However, they also contain vitamin B3, folic acid and other B vitamins. Among the bioactive substances, you cannot forget the antioxidants, including resveratrol. They are associated with a lower risk of cardiovascular disease, rectal and prostate cancer. They have anti-inflammatory properties and better satiate you. 
• Para or Brazil nuts (Bertholletia excelsa) contain healthy fats, selenium, vitamin E, folic acid, magnesium, iodine, potassium and calcium. They have antioxidant properties, anti-inflammatory effects and may help to promote a healthier thyroid gland.
• Pistachios (Pistacia vera) contain essential amino acids in addition to healthy fats and proteins. They are also rich in potassium, magnesium, vitamin E and vitamin B6. They have an effect on optimal blood sugar levels (glycaemia), are beneficial for cardiovascular health, digestion and are associated with a lower incidence of cancer.
• Pecan (Carya illinoinensis) contain monounsaturated fatty acids. They are also rich in manganese, magnesium, potassium, calcium and copper. They are beneficial for cognitive health, can help improve lipid profiles including cholesterol, and have antioxidant properties.
• Hazelnuts (Corylus avellana) contain a good amount of vitamin E, copper, potassium and manganese in addition to monounsaturated fatty acids. They have a positive effect on the lipid profile, and thus on cholesterol. They are beneficial for the cardiovascular system, act as antioxidants, and also excel in their anti-inflammatory properties.
• Macadamia nuts (Macadamia integrifolia) contain healthy fats but also have a good proportion of fibre. They also contain vitamin E, B1, copper, magnesium and manganese. They are beneficial for the cardiovascular system and healthy digestion. [92–102]

Seeds

Even though seeds are small in size, they compensate for this with a high proportion of beneficial substances. Thanks to this, they can enrich your diet with a number of micronutrients. In addition to these seeds, pumpkin and sunflower seeds or poppy seeds are definitely worth a try.

In this section, you’ll learn more about these superfoods:

1. Cocoa beans

The fact that cocoa beans (Theobroma cacao) are also a superfood will surely please all food lovers. But what does such a bean look like before it reaches your home in the form of chocolate? The fruit of the cocoa tree consists of a pulp and a shell. When you open them, you will find beans inside, which are called cocoa beans. There are approximately 30-50 of them in one fruit. These then undergo fermentation to remove bitterness and other processes. Cocoa is then used to make drinks, chocolates, and other treats.[103]

Benefits of cocoa beans

• They can have a positive effect on the health of the heart and cardiovascular system. 
• They will help maintain a more stable blood sugar level. 
• They help fight oxidative stress.
• They are also beneficial for your psyche. They reduce stress and promote a feeling of calm and relaxation.
• They promote cognitive performance, which can make it easier for people to think or remember. [104–107]

What beneficial substances do cocoa beans contain?

Cocoa beans are notable for their content of antioxidants such as flavonoids, in particular catechins and procyanidins. Then there are alkaloids, the main representative of which is theobromine. However, they also contain phosphorus, iron, potassium, copper and magnesium. And you will also find vitamins B2, B3 and B6 in them.[2][108]

Average nutritional values of cocoa beans

Nutritional values	100 g
Energy value	551 kcal
Carbohydrates	5.2 g
Protein	15 g
Fat	47 g
Fibre	23 g

What can you prepare from cocoa beans and how can you incorporate them into your diet?

• soft banana brownies with peanut butter and cocoa
• chocolate smoothies
• vegan banana bread with protein and nut butter

2. Chia seeds

Chia seeds (Salvia hispanica) are obtained from a plant known as Hispanic sage, which is native to Mexico and Guatemala. These are small black balls that have been used for several thousands of years. The ancient Aztecs held them in high esteem. They ate them before longer performances, such as running, but they also used them as currency.[109]

Benefits of chia seeds

• Thanks to their omega-3 content, they can support heart health and the cardiovascular system.
• They are beneficial for both brain and eye health.  
• They promote healthy bone mineralisation. 
• They fight oxidative stress and free radicals.
• They are beneficial during weight loss.
• They have a positive effect on immunity. [110–112]

What beneficial substances do chia seeds contain?

Chia seeds are a great source of protein with a favourable amino acid spectrum, but they also contain fibre, healthy fats and antioxidants such as polyphenols, quercetin and chlorogenic acid. However, you must not forget their content of calcium, magnesium, potassium, selenium, folic acid and vitamin E.[2][113]

Average nutritional values of chia seeds

Nutritional values	100 g
Energy value	486 kcal
Carbohydrates	42 g
Protein	16.5 g
Fat	30.7 g
Fibre	34.4 g

What can you prepare from chia seeds and how can you incorporate them into your diet?

• quark chia pudding with fruit
• coconut chia pudding with banana
• homemade strawberry jam with chia seeds
• chia tiramisu pudding
• quick banana chia pudding with almond milk
• vegan protein biscuits with chia seeds
• for vegan recipes, chia gel (swollen seeds with water) acts as a great egg substitute.

3. Hemp seeds

As the name suggests, hemp seeds (Cannabis sativa) come from the hemp plant. However, they contain almost no psychotropic substances, so there is no need to worry about their effects in this respect. Therefore, you can incorporate them into your diet with a clear conscience and enjoy the benefits of this plant.

Benefits of hemp seeds

• They can help lower cholesterol in people who suffer from high cholesterol levels. 
• They help with the care of the cardiovascular system. 
• They can help relieve dryness or itching of the skin associated with eczema. [114–115]

What beneficial substances do hemp seeds contain?

Although it would be nice if hemp seeds were also a source of CBD cannabidiol with a wide range of effects, this is not the case. Therefore, you have to make do with flavonoids, proanthocyanidins, phenolic acid, amino acids, healthy fats and vitamin K. However, phosphorus, potassium, magnesium, calcium, zinc, iron and vitamins A, D and E are not lacking either. [2][116]

Average nutritional values of hemp seeds

Nutritional values	100 g
Energy value	553 kcal
Carbohydrates	8.67 g
Protein	31.6 g
Fat	48.8 g
Fibre	4 g

What can you prepare with hemp seeds and how can you incorporate them into your diet?

• hemp seed muffins
• crispy seed crackers
• coconut cookies with hemp protein

4. Flax seeds

There is no doubt about the benefits of flax seeds (Linum usitatissimum). Their Latin name means “very useful”.  It is a crop that has been cultivated around the world since the beginning of civilization.  It was primarily used in clothing and stationery, while flaxseed oil and seeds were primarily used as animal feed. Only over time did it become clear how much you can benefit from it. [117]

Benefits of flax seeds

• They can help lower blood sugar levels. 
• They are associated with a lower risk of developing breast cancer. 
• They have a positive impact on digestion. 
• They support the health of the cardiovascular system.[118]

What beneficial substances do flax seeds contain?

In addition to the beneficial omega-3 fatty acids and fibre, flaxseeds are also rich in copper, phosphorus, magnesium, manganese, vitamin B1 and B6. [2][119]

Average nutritional values of flax seeds

Nutritional values	100 g
Energy value	534 kcal
Carbohydrates	29 g
Protein	19.3 g
Fat	42 g
Fibre	27 g

What can you prepare from flax seeds and how can you incorporate them into your diet?

• crispy seed crackers
• crunchy bread packed with fibre and protein
• no-bake brownies
• autumn apple pie with pecan crumble
• pumpkin cake with pecan nuts
• soft carrot cake packed with protein
• cauliflower and broccoli pancakes
• cheesecake from a blender
• just like chia seeds they can help replace eggs in dough

5. Sesame seeds

Sesame seeds (Sesamum indicum) come from a plant with white bell-shaped flowers called Indian sesame. The seeds can have several colours, most often you can find white, black, brown or red sesame. In addition, they all differ in their taste. They have been used for their benefits in Chinese medicine for years. Nowadays, the seeds are most often sprinkled directly onto dishes, but you can also enjoy sesame oil or tahini paste, which is prepared by grinding the seeds.[120–121]

Benefits of sesame seeds

• Thanks to their antioxidant content, they help fight free radicals.
• They are beneficial for digestion.
• They can help lower cholesterol levels.
• Thanks to their magnesium content, they can help lower blood pressure. 
• They have a positive effect on bone health.
• They can support thyroid health.
• They may have anti-inflammatory effects. [122–124][236]

What beneficial substances do sesame seeds contain?

Sesame seeds are rich in iron, copper, magnesium, phosphorus and vitamins B1, B3 and B6. In addition, they also contain antioxidants. [2]  

Average nutritional values of sesame seeds

Nutritional values	100 g
Energy value	573 kcal
Cabohydrates	23.4 g
Protein	17.7 g
Fat	49.7 g
Fibre	11.8 g

What can you prepare from sesame seeds and how can you incorporate them into your diet?

• falafel with homemade hummus
• chickpea hummus 3× variations
• seitan noodles with broccoli in Asian sauce
• protein granola bars
• vegan stir-fry with tofu and vegetables
• crunchy bread packed with fibre and protein
• soba noodles with tofu and vegetables

Roots

Beneficial roots have been used for thousands of years. However, their popularity is continually growing today. All the more so because you can use them in many forms. Thanks to its concentrated powder form,it gives you the unique opportunity to taste new varieties. 

In this section, you’ll learn more about these superfoods:

1. Turmeric

Turmeric (Curcuma longa) has been used around the world for thousands of years, for example as an important element in Hindu and Buddhist religious ceremonies. In addition, monks were forbidden to wear white clothes, so they dyed their clothes with turmeric. Due to its excellent availability, it is nicknamed Indian saffron. At a time when saffron was expensive and relatively scarce, turmeric was used as a substitute. Today, it is becoming more and more popular, so it is not uncommon to find turmeric lattes in cafes, for example.[125]

Benefits of turmeric

• Thanks to its anti-inflammatory effects, it can help with arthritis. 
• It can reduce the symptoms of anxiety and depression to some extent.
• It is associated with a lower likelihood of developing neurodegenerative diseases. 
• It is used as a supportive aid in the treatment of cardiovascular diseases.
• Has a positive effect on brain health. 
• It is associated with a lower risk of developing cancer. [126–129]

What beneficial substances does turmeric contain?

Turmeric is also known for its high content of antioxidants such as polyphenols. The most famous is curcumin, to which it owes many of its abilities. It is certainly not lacking in vitamin C, vitamin B6, manganese, iron or potassium.[2]

Nutritional values of turmeric

The values given refer to 100 g of turmeric in powder form.

Nutritional values	100 g
Energy value	395 kcal
Carbohydrates	53.6 g
Protein	10 g
Fat	11.5 g
Fibre	13 g

What can you prepare with turmeric and how can you incorporate it into your diet?

• chicken mix with turmeric and coconut milk
• Indian butter chicken
• fragrant Indian curry with chopped chicken meat
• hummus
• creamy lentil soup
• vegan curry with tofu and chickpeas
• chickpea curry soup with coconut milk and quinoa
• add to a ginger shot to increase the proportion of beneficial substances
• turmeric latte

2. Ginger 

Ginger (Zingiber officinale) is a food with many benefits, which has its tradition mainly in Japan. There, it is used primarily between courses to cleanse the palate and prepare for new flavours. Most often it is used in the form of tea when you want to warm up or when you are sick. It is also used to flavour food. The oil from this root is also used as an ingredient in perfumes.[130]

Benefits of ginger

• It can help reduce pain related to osteoarthritis. 
• It can lower blood pressure. 
• It can help reduce menstrual pain. 
• It has anti-inflammatory properties. 
• It can be effective during weight loss. 
• It helps reduce nausea, even during pregnancy or during chemotherapy. 
• Supports immunity.
• It is beneficial for cardiovascular health. 
• Helps fight oxidative stress. [131–139]

What beneficial substances does ginger contain?

Ginger is rich in antioxidants, especially gingerol. In addition, it also contains vitamin B6, iron, potassium, vitamin C, magnesium, phosphorus, zinc, folic acid and vitamin B3. [2]

Nutritional values of ginger

Nutritional values	100 g
Energy value	81 kcal
Carbohydrates	15.8 g
Protein	1.82 g
Fat	0.75 g
Fibre	2 g

What can you prepare with ginger and how can you incorporate it into your diet?

• Pad Thai with chicken and ginger
• smoothie
• delicious ramen full of protein and flavour
• Teriyaki chicken
• Indian butter chicken
• juicy chicken breast in orange sauce
• autumn cakes
• shots
• ginger tea

3. Ashwagandha

Ashwagandha (Withania somnifera) is an herb that has been used in Ayurveda and Chinese medicine for thousands of years. You may also know it as Indian ginseng or Indian winter cherry. It is a small shrub with yellow flowers, grown mainly in India and North Africa. It is considered to be an “adaptogen” with many beneficial benefits, which is why it is becoming increasingly popular worldwide. 

Benefits of ashwagandha

• It can help you better manage stressful situations.
• Helps to better manage anxiety.
• It has a positive effect on cognitive functions. It can improve memory, concentration, psychological well-being and sleep.
• It can have a positive effect on testosterone levels and on the overall reproductive health of both men and women. 
• Supports immunity.
• Improves cardiovascular performance and regeneration in healthy athletes.[140–144]

What beneficial substances does ashwagandha contain?

The main functional substances of ashwagandha, thanks to which this plant has so many beneficial effects, are alkaloids (isopelletierine, anaferine, kuseohygrin, anahygrin, etc.), saponins and steroid lactones (withanolides, withaferines). It is withanolides that are considered to be the main biologically active substance of this powerful adaptogen.[145]

Nutritional values of ashwagandha

The values given refer to 100 g of ashwagandha in powder form.

Nutritional values	100 g
Energy value	350 kcal
Carbohydrates	80 g
Protein	4.9 g
Fat	1 g

What can you prepare with ashwagandha and how can you incorporate it into your diet?

• in powder form, it can be added to smoothies, porridges and desserts

4. Maca

Maca (Lepidium meyenii) alias Peruvian ginseng or Peruvian maca is a plant that is native to the Andes and grows only at high altitudes. It can be of different colours – from yellow to red, purple to black. You will reap the most benefits from it if you use it raw, in the form of powder, tablets or capsules. It belongs among the adaptogens and thus has undeniable positive effects on your body.[146]

Benefits of maca

• It has a positive effect on libido and, according to research, could act as an aid in the case of erectile dysfunction. As a result, it is used in an effort to improve sex life. 
• It can improve the quality, quantity and motility of sperm. 
• Supports endurance performance.
• It can reduce the symptoms of depression in menopausal women.
• It can lower blood pressure in cases of hypertension.
• Helps fight free radicals and oxidative stress. [147–152]

What beneficial substances does maca contain?

Maca contains a number of beneficial essential amino acids. It does not lack fibre, iron, iodine, potassium, copper, manganese, vitamin C, B2, B3 and B6 either. However, we must also mention polyphenols, macaenes (unsaturated fatty acids typical of maca), alkaloids (e.g. macamides), glucosinolates, phytosterols and tannins.[2][153–154][237–240]

Nutritional values of maca

The values given refer to 100 g of maca powder.

Nutritional values	100 g
Energy value	320 kcal
Carbohydrates	72 g
Protein	11.3 g
Fat	0.7 g
Fibre	16 g

What can you prepare with maca and how can you incorporate it into your diet?

• in powder form, it can be added to smoothies, porridges and desserts

Mushrooms

Although it is common to have mushrooms in your diet, some may not be readily available in raw form. Therefore, you can also resort to using the form of capsule or tablet supplements. This is also why we deliberately exclude nutritional values for this category.  However, we will certainly not deprive you of information regarding their benefits. 

In this section, you’ll learn more about these superfoods:

1. Cordyceps 

Cordyceps (Ophiocordyceps sinensis) alias Chinese caterpillar has previously been referred to as a treasure. As the name suggests, its shape resembles a caterpillar and it is known to parasitise insect larvae. Although there are more than 400 species of Cordyceps, research has focused mainly on the health effects of Cordyceps sinensis and Cordyceps militaris, which are among the most widely used. [155–156]

Benefits of cordyceps  

• It may have anti-inflammatory and analgesic effects due to its cordycepin content. 
• It has a positive effect on performance and physical well-being.  
• It is used as a supportive aid in the treatment of cancer.
• It can help reduce oxidative stress.
• It is used as part of an anti-ageing routine to slow down the signs of ageing. 
• Is beneficial for heart health.
• It has a positive effect on your immunity. [157–161]

What beneficial substances do cordyceps contain?

Cordyceps is known for its content of nucleosides, polysaccharides, sterols, proteins, amino acids and polypeptides. Other bioactive substances include cordycepin, ergosterol, mannitol and adenosine. Thanks to this, it boasts many positive effects on the human body.[162]

2. Reishi 

Reishi (Ganoderma lucidum) is a mushroom native to Asia, which you may also know under the name Glossy Ganoderma. It is a dark mushroom with a woody texture that has a shiny surface. In Chinese, its name is associated with spiritual power, immortality, success, well-being and longevity. Previously, this mushroom was difficult to find, but nowadays it is commonly available in powder or tablet form.[163–165]

Benefits of reishi

• It can help stabilise blood sugar levels (glycaemia). 
• Supports the body’s defences.
• Studies also mention its chemo preventive  or tumoricidal (tumour-killing) abilities.
• May help reduce symptoms of neurasthenia (neural weakness).[166–169]

What beneficial substances do Reishi contain?

Reishi is known for its content of bioactive substances such as terpenoids, steroids, phenols and nucleotides. Another great advantage is its protein content, including the essential amino acids lysine and leucine. The three main physiologically active components in reishi are polysaccharides, peptidoglycans and triterpenes. [170–173]

3. Chaga

The mushroom chaga (Inonotus obliquus) may also be known as andslanted rust. It is a wood-destroying fungus that grows on birch trees and resembles a pile of dirt. However, it differs from the latter by its orange part. Chaga grows under the bark of the tree, which gradually falls off due to this. It is found in northern Europe, Russia or Asia. The easiest way to reap its benefits is to use concentrated supplements such as a powder form.

Benefits of chaga 

• It is associated with lower values of “bad” cholesterol.
• In studies, a slowing down of the growth of cancer cells or tumours has been observed.
• It is associated with anti-inflammatory effects.
• It has a positive effect on the immune system.[174–176]

What beneficial substances does chaga contain?

Chaga contains polyphenols, triterpenoids and polysaccharides. But it also boasts a good proportion of antioxidants, which have a positive effect on the body.[177]

4. Hericium

Hericium erinaceus is an edible mushroom also known as lion’s mane. It is white in colour and divided into many hanging strands. It grows in coniferous forests in northern climates such as Canada, Russia and northern Europe. Nowadays it is popular mainly due to its nootropic properties.[178–180]

Benefits of hericium 

• It can have a positive effect on cognitive functions such as memory or attention, and is even considered a nootropic. 
• It has a positive effect on the psyche. In menopausal women, it helps reduce the symptoms of depression and anxiety. 
• Studies have also described its use as adjuvant therapy in the treatment of leukaemia.
• It can have a positive effect on heart health, control sugar levels, support the digestive tract and wound healing.[181–188]

What beneficial substances does hericium contain?

Hericium is known for its content of beta-glucan polysaccharides. Other beneficial substances contained in hericium include erinacins and hericenones, which are associated with neuroprotective effects. Lion’s Mane also boasts a wide range of antioxidants.[189–190]

5. Shiitake

Shiitake (Lentinula edodes) is one of the most popular mushrooms worldwide, regularly appearing in many people’s diets. You may also know it as “Lentinula mushroom”, but it is also referred to as the elixir of life. It has a brown hat with a typical diameter of 5–10 cm. However, lighter irregular sections may also appear on its surface. Shiitake is distinguished by its meatiness and rich flavour, which has made it part of the Asian diet for hundreds of years.[191]

Benefits of shiitake  

• It can have a positive effect on cholesterol levels.
• It can support the proper function of immunity.
• In studies, it is also known for its anti-cancer properties.
• It can boost the immune system.[192–195]

What beneficial substances does shiitake contain?

Shiitake is high in fibre. Among the active substances it is necessary to mention terpenoids, sterols and lipids, which have many positive effects. The quantity present depends on the length of cultivation, storage and preparation. However, it also has a high content of vitamins and minerals. For example, we can name vitamins B5, B2, B3, B6 and vitamin B9. However, their composition also includes copper, selenium, magnesium and zinc. And, of course, bioactive substances such as sterols, eritadenine and the like. [196–198]

6. Maitake

Maitake (Grifola frondosa) is a polypore mushroom, which you may also know under the name of hen-of-the-woods mushroom, but it is also known as the dancing mushroom. This name is said to have originated when Buddhist nuns searched for food and accidentally discovered this mushroom. Due to the fact that it was a great delicacy, they celebrated the find by dancing. Its fruit looks like a large cluster, you can see it on tree stumps. It is considered an adaptogen, which is why people across the globe like to include it in their diets.[199–201]

Benefits of maitake 

• It is used to increase the body‘s resistance to stress and other external influences.
• Studies show that it can be used as a supportive supplement in cancer treatment as it can help reduce the development of cancer cells. [202–204]

What beneficial substances does maitake contain?

The main bioactive substances are beta-glucans. However, there are also various polysaccharide fractions. Of course, there is also a decent amount of amino acids. In addition, maitake boasts a high content of vitamin B3. [205–206]

7. Oyster mushrooms

Oyster mushrooms (Pleurotus ostreatus) are a popular, readily available mushroom. It can be recognised by its white to light brown funnel-shaped fruit, which is approximately 5-25 cm in diameter. Another characteristic feature is the short leg and also the occurrence in clusters. It has a delicate flavour and velvety texture, for which it is very popular in cooking. [207]

Benefits of oyster mushrooms

• It helps the body cope with oxidative stress.
• It can help reduce the level of “bad” cholesterol in the blood.
• It can also help improve blood pressure and blood glucose levels in patients with diabetes.
• Supports immunity.
• Helps reduce fatigue and exhaustion.
• Contributes to the protection of cells from oxidative stress. [208–213]

What beneficial substances do oyster mushrooms contain?

They contain many bioactive substances such as polysaccharides, peptides, proteins, terpenoids, fatty acid esters and polyphenols. In addition, they are a great source of vitamin B3 and vitamin B2. You will also find important antioxidants in oyster mushrooms.[2]

What other mushrooms are superfoods?

• Turkey tail (Trametes versicolor) contains leucine, isoleucine, methionine, tyrosine, glutamine and asparagine. It  also contains vitamin B3 (niacin) and fatty acids. It works to support immunity, as part of the prevention of breast cancer, but it is also a prebiotic.
• White fungus or snow fungus (Tremella fuciformis) boasts polysaccharides, proteins, fibre, vitamins, antioxidants and minerals.   It helps to reduce oxidative stress, has a neuroprotective function and works as a supplement for people fighting cancer. In addition, it is referred to as the longevity mushroom.[214–226]

What other superfoods are out there?

• Psyllium is classified as a soluble fibre, but its properties partly resemble those of insoluble fibre. It has a positive effect on digestion, helps lower cholesterol, has an effect on blood sugar levels, which can help diabetics, and last but not least, it is great for weight loss. It helps to maintain a feeling of satiety. [227–230]
• Guarana is known for containing more caffeine than coffee beans. In addition, it also contains catechins and procyanidins. It is popular mainly for its stimulating effects. However, it is also used in the care of immunity and digestion. [232] [213]
• Fermented dairy products are dairy products that have undergone fermentation, during which lactose is split, making the finished products more digestible. In addition, they contain a higher number of healthy bacteria, which is appreciated by your entire digestive system. [233]
• Quinoa is a gluten-free pseudocereal containing iron, magnesium, potassium, zinc, copper and selenium. However, it also contains vitamins B1, B2, B6 and B9. It is a great source of protein. It can also help during weight loss, but it is also good for maintaining blood sugar and cholesterol levels and is beneficial for digestion. In addition, it helps fight oxidative stress. Our separate article will tell reveal more about it. 
• Buckwheat contains potassium, phosphorus, magnesium, calcium and iron. It also does not lack in vitamin B2, B3, folic acid, vitamin K and B6.Supports heart health and digestion.
• Amaranth contains iron, magnesium, copper, vitamin B6 and folic acid. It can help lower cholesterol levels and has an effect on cardiovascular health. [234]
• Honey contains vitamins, minerals, phenols, organic compounds, carotenoids, enzymes and other bioactive substances. It can be useful as a wound healing aid, and can also relieve symptoms of stomach ulcers or indigestion. It is also used for sore throats and coughs. Manuka Honey from New Zealand is a great choice.[231]

However, there are many other foods that are high in beneficial substances and can be considered superfoods. This certainly does not mean that you have to stick to this list alone. Therefore, try to maintain a varied diet so that you can get the most out of each food and its beneficial substances.

How can you add more superfoods to your diet?

• Whole foods like fruit and vegetables should be part of every meal. You don’t just have to eat them in salads, many of them can be incorporated into dough for desserts without anyone even knowing. 
• From mushrooms, you can prepare great soups, sauces and side dishes. If you do not like them, you can still reap their benefits through tablets, capsules or a powder form. 
• Nuts are another food that go well in many dishes and add some crunchiness. They  are also suitable as a snack on their own. 
• And again, roots such as ginger or maca are available in many forms. They can be added to sauces, smoothies, porridge, desserts and other dishes. Similarly, other superfoods are available in many forms. 

What should you remember?

As you can see, superfoods are not just green pills that may not be very appealing at first glance. Thanks to this article, you may have even realised how many superfoods you have at home and routinely include in your diet. The main thing to emphasise here is a varied diet, so that you obtain all the macronutrients you need. If you add some superfoods to every meal, you will readily reap their benefits. This will support your health and overall vitality and make you feel good. Moreover, in this way, you can easily help the body to overcome or develop many diseases.

Sources:

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