Superfoods such as chia seeds, açai berries, spirulina and co. have conquered the market and are on the daily menu of the health-conscious. These little power packs are true all-rounders in the kitchen and are mixed into smoothies and breakfast bowls or used as a garnish for muesli and salads for good reason. As the name suggests, superfoods are super healthy and particularly valuable for maintaining our health.
In this article, you will learn what superfoods are, what criteria these foods should meet and why they are touted as edible miracle foods. Find out more about some well-known exotic foods and why these foods from distant countries should be consumed with caution. Helpful tips and tricks on what to look out for when shopping can be found at the end of the blog post.
Superfoods are foods with an exceptionally high content of valuable nutrients and special health-promoting properties. They include foods such as seeds, nuts or fruits that are rich in vitamins, minerals, phytochemicals, healthy fats and proteins. They are usually offered dried, as a puree or in capsule and powder form as a dietary supplement.
Superfoods can be easily and efficiently integrated into our daily diet and help to meet our body's nutritional requirements. After all, a healthy and balanced diet is often neglected in our hectic and stressful working lives. Thanks to their valuable ingredients, they support the immune system, increase performance, reduce inflammation in the body and improve general well-being.
For a food to belong to the "superfood" category, it should fulfill the following criteria:
I have taken a closer look at some superfoods and analyzed their nutrient profile. It quickly becomes clear why avocados, açai berries, cocoa beans and the like are advertised as superfoods and why all kinds of dishes are prepared with them. Of course, there are numerous other exotic superfoods. Here are five superfood favorites:
Avocado - the tropical fruit from Central America
Hardly any other food has been as hyped in recent years as the avocado. With its creamy consistency and slightly nutty flavor, it has become a popular ingredient in a wide variety of dishes. Whether in salads, as a topping in sandwiches or as guacamole in burritos - it is on the menu in all variations. The green fruit is also very healthy and packed with many important nutrients such as potassium, copper, B vitamins, vitamin C, E and K. Avocados are one of the highest-fat foods, although they are rich in unsaturated fatty acids. These fats have a positive effect on heart health, help to break down fat and fight inflammation in the body. They are an integral part of the vegan diet as well as the low carb diet and an ideal supplement, as avocados provide high-quality protein and contain practically no carbohydrates.
Chia seeds - versatile powerhouses
These small seeds from Mexico are not only versatile in the kitchen, but can also really score points with their high fiber, protein and omega-3 fatty acid content. The Mayas and Aztecs already recognized the healing powers of chia seeds and used them for many ailments and as a power food for their soldiers. They are real vitamin and mineral bombs and contain a considerable amount of magnesium, calcium, iron, phosphorus, vitamins A, C and B3. Chia seeds can be used to conjure up many delicious dishes such as chia bread, chia pudding and tasty smoothies. The seeds are also ideal as a vegan egg substitute due to their binding and thickening properties.
Açai berries - fruity superfood from the Amazon
Who hasn't heard of them - the fruity açai bowls, garnished with delicious toppings and now offered in numerous restaurants and cafés. The açai berry has become a superfood favorite and rightly so. It contains valuable antioxidants, which can be recognized by its dark red color. Antioxidants protect the cells from free radicals* and thus counteract inflammation. Antioxidants also have an immune-boosting effect on the entire body. Compared to other berries, the exotic berry from the Amazon has a relatively high fat content (monounsaturated and polyunsaturated fatty acids), which is also responsible for its slightly oily taste. These fatty acids are important for the brain and cell growth. In addition, their high calcium and fiber content puts all berries in the shade.
*Free radicals damage protective cell membranes, vital fats and proteins as well as our DNA.
Ginger - spicy power tuber
The ginger root, which is mainly cultivated in Japan, China, India, Sri Lanka, Vietnam, Indonesia, Australia, France and Peru, provides many valuable ingredients and is considered a natural medicinal plant. Essential oils give ginger its strong aromatic flavor and substances such as gingerol give it its classic fresh pungency. The tuber is said to have numerous positive effects on the body. For example, ginger strengthens the immune system, stimulates the circulation and alleviates digestive complaints such as flatulence or bloating, colds, nausea and rheumatism. The power tuber also contains many minerals such as magnesium, iron, phosphorus, calcium, B vitamins and vitamin C. The ingredients in ginger also improve the absorption of minerals and vitamins. When taken at the same time, dietary supplements are also better utilized in the body.
No wonder ginger has become an integral part of our cuisine. Whether in curries, vegetable, meat and fish dishes, as a tea or as a spicy component in cakes and cookies - ginger is always perfect!
Cocoa beans - more than just a raw material for chocolate
Who doesn't love it - milk chocolate, pralines, brownies and chocolate ice cream! In fact, these are all end products made from the healthy cocoa bean. The unprocessed bean is a real bundle of energy and literally explodes with valuable ingredients. It contains over 300 active substances, which is why the cocoa bean is one of the world's most complex foods. Among other things, raw cocoa contains a large amount of magnesium, calcium, iron, secondary plant substances (e.g. flavonoids), antioxidants and unsaturated fatty acids (e.g. cocoa butter). Raw cocoa also contains active ingredients such as serotonin, tryptophan, dopamine and endorphins. These messenger substances give feelings of happiness and increase general well-being. Hence the famous saying: "Chocolate is healthy and makes you happy". Chocolate lovers beware - milk chocolate and the like no longer have a healthy effect on the body, as the valuable ingredients are largely lost due to the heat during roasting and the combination with milk. Use dark chocolate, cocoa nibs and raw cocoa powder for that happy feeling effect.
The extremely valuable ingredients of the raw material have a positive effect on the entire organism. They lower blood pressure, strengthen the heart, improve brain function and concentration and have a positive effect on skin ageing and fat metabolism. Last but not least, the risk of developing diabetes can also be minimized, as the consumption of raw cocoa increases the sensitivity of insulin.
A large selection of superfoods are offered in drugstores, health food shops and on online platforms, although supermarkets such as Coop, Migros, Lidl and Aldi now also have an extensive range. When buying superfoods, you should take a close look at the product. It is not always the case that the more expensive, the better. As there is no legally binding definition for superfoods, manufacturers can also declare any product as a superfood and use this as a marketing strategy. In some cases, vitamins and minerals are artificially added to superfoods. These ingredients are purchased cheaply in inferior quality or from synthetic manufacturing processes, mixed and sold as expensive superfood powder. The following points can help you make the right choice so that you don't buy "fake superfoods":
Exotic superfoods, such as those mentioned above, are clearly super healthy and provide positive health benefits - there is no doubt about that. Nevertheless, these power packs should be viewed critically, as they don't exactly shine when it comes to sustainability, for example. Their ecological footprint is rather large due to long transportation routes. These cause significantly higher CO2 emissions compared to local foods. Added to this is the high water consumption of many exotic superfoods, such as chia seeds. This often leads to water shortages in the growing regions.
Another problem is the frequent presence of pesticide residues on the products. Due to the high demand, more and more monocultures are being created in the countries of origin. The one-sided planting makes crops particularly susceptible to pests, which is why pesticides are increasingly being used. In many growing countries, however, agricultural cultivation methods are not or only insufficiently regulated and are not subject to the strict quality and hygiene standards that apply in Europe. As a result, increased pesticide contamination is repeatedly discovered on various superfoods. These include goji berries from Asia, moringa leaf powder and chia seeds, which are often also contaminated with carcinogenic molds.
Finally, I would like to mention that superfoods are a valuable addition to a balanced diet and provide many important vitamins and minerals. They can easily enhance a meal. Nevertheless, these exotic foods should be used with caution, partly because of the pesticide residues mentioned and partly because of their sustainability. In addition, we have an enormous variety of nutrient-rich foods in Switzerland that are in no way inferior to the exotic power packs. So why not simply fall back on regional and seasonal powerhouses?
In the blog post "Regional superfood alternatives", you can find out which vital substance boosters are native to our regions and what health benefits they offer. Interested?
Click here to go directly to the exciting blog post about regional superfoods.
Enjoy reading - your Nicole
This creamy chia pudding with stewed plums is a super tasty and simple superfood recipe. For a summery version, you can use a fruity berry compote instead of stewed plums😊
Click here for the recipe!
