What are the best SUPERFOODS? + Recipes

The definition of superfoods simply means food that is super high in nutrition. According to this definition most foods and vegetables should be considered superfoods. Here I give you a list of the ones I consider to be the top 11 foods to include on your daily/weekly menus with tips on how to use:


MATCHA

Yes, of course it has to be at the top! Those who know me know that I did my end of Master's final project on matcha and the results were amazing. Some of the benefits reported by people who participated on my low cost study after drinking 1 cup of matcha every day for a month were: lighter, more energised, with better focus and better mood,  motivated to exercise, lower stress levels and higher perceived relaxation, lower cravings and even better sleep. 

It is very well documented that green tea has many health benefits and considering a cup of matcha can be up to 137 higher in antioxidants than a normal infusion of green tea (1) it's no wonder matcha powder is the more logic choice for your health. Start with half a teaspoon in hot (not boiling) water and don’t drink on an empty stomach and too close to bedtime.

 

RECIPES: Ever tried matcha in cooking? Add it to your smoothies, cakes, noodles and enjoy the gorgeous colour.



MEDICINAL MUSHROOMS

Those who knows me also know how obsessed I am with shrooms! They have a myriad of health benefits such as helping to balance the immune system, cell protection, memory boosting, endurance enhancers, liver protection, and many others. Some of these are specific to each different mushroom and they are so incredible they deserve a blog post on their own so hold on for that, coming soon!

  

RECIPES: Reishi late, Lion's mane tea, mushroom risotto, shiitake soup, cordyceps smoothie, chaga energy bites/balls, etc.




BERRIES

The most colourful fruits, they contain the highest amount of phytochemicals and antioxidants from all fruits so they should be an everyday staple!

 

 RECIPES: Acai berry smoothies, salads, porridge and cereals, make a chia jam and spread on toast, make ice-cream, add to drinking water, and a long etc.




AMLA 

Despite being a berry it deserves its own section as this little one is on the top of the list for antioxidant content of fruits as well as many other nutrients levels such as vitamin C. Cultivated throughout India and nearby countries and also known as Indian Gooseberry, you can buy the powder online or in your closest health shops and include it on your weekly or daily menu.

 

RECIPES: Add this powder to your smoothies or drink it straight, it also makes an amazing hair-growth treatment and helps to brighten the skin so you can also use it as a face mask



GREENS

We can't talk about superfoods and not mention green leafy veg. Packed full of nutrients two servings of them should make it into your everyday life. Make sure not to be too stuck with spinach and try others too such as kale, beet greens, watercress, microgreens, chard, arugula, etc. 


RECIPES: Add some kale or spinach to your berries smoothies and get 2 superfoods in 1, always great as salad base, freeze and add to soups, stews and stir-fries, so versatile! 



CRUCIFEROUS VEGETABLES

Try and consume everyday to take advantage of their amazing and unique properties: "most cruciferous vegetables are rich in vitamins and minerals such as folate and vitamin K. Dark green cruciferous veggies also are a source of vitamins A and C and contain phytonutrients — plant-based compounds that may help to lower inflammation and reduce the risk of developing cancer. Cruciferous vegetables also are rich in fibre and low in calories, a combination that will help you feel full and satisfied without overeating." (2)

 

RECIPES: Cauliflower wings, bok choi noodles, broccoli sprouts on toast, sauerkraut on salad, kimchi fried rice, etc.




CACAO

Yes! Raw cacao is amazingly high in antioxidants and nutrients such as magnesium. The only thing to be wary of is its theobromine content (a stimulant like caffeine). A heart-opener and delicious, I always make sure to have some in my pantry for the days I need a mood booster and to help those chocolate cravings. 

 

RECIPES: Home-made raw chocolates, chocolate smoothie, chocolate porridge, chocolate nice-cream, banana brownies, chili hot chocolate, etc.





TURMERIC

Getting more and more popular because of its amazing anti-inflammatory properties, this root is the perfect example of a superfood. It’s also a great cell-protector and learning, mood and memory booster.

 

RECIPES: Wild rice curry, turmeric latte, ginger-turmeric kombucha, yellow porridge, etc (add a pinch of pepper and a fat source to increase the absorption and hence benefit of this root)





SEAWEED/ALGAE

Spirulina, chlorella, wakame, dulse, kombu, carrageenan, sea spaghetti, nori and many others. Algae are high in protein, omegas, vitamins and minerals such as iodine, antioxidants, chlorophyl, etc. I always make sure to include it in my weekly menu planning. 

  

RECIPES: Wakame salad, spirulina smoothie, chlorella with juice, kombu stew, nori avocado sushi bowl, sea spaghetti salad, etc.



SEEDS

Imagine how these tiny things need to grow into massive plants, how much nutrition must there be in them? Yes, a lot! Hence why a tablespoon a day of them is enough to provide you with a ton of nutrients: fibre, protein, essential omegas, minerals and antioxidants. Chia, flax, hemp, sesame, sunflower, pumpkin, make a mix!

 

RECIPES: Chia pot, flax cake, hummus with tahini, sunflower cookies, pumpkin seeds pesto, hemp smoothie, etc.



LEGUMES

Last but not least legumes must be included in this list as "they’re loaded with protein, iron, and zinc, as you might expect from other protein sources like meat, but legumes also contain nutrients that are concentrated in the vegetable kingdom, including fibre, folate, and potassium." (3) Also according to the Blue Zone study one of the things the most long-lived populations around the world have in common is the fact that they consume legumes regularly.

 

RECIPES: Hummus, bean paté, chickpea stew, bean chili, lentil curry, tofu steak, edamame salad, lentil pasta, split pea soup, tempeh fillets, black bean brownies, chickpea cookies (yes! they go well with sweet things too!)



Have you already tried all of them? Which ones haven't you had the pleasure to enjoy? Are there any others you'd include in this list? I look forward to hearing all your suggestions. Stay tuned for Superfoods part II where I might talk about other not-so-well-known superfoods.


Stay healthy,


Ana Calvo Nutrition

www.anacalvonutrition.com


1. http://www.sciencedirect.com/science/article/pii/S0021967303011336

2. https://www.eatright.org/food/vitamins-and-supplements/nutrient-rich-foods/the-beginners-guide-to-cruciferous-vegetables

3. https://nutritionfacts.org/topics/legumes/

Location: Spain

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