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10 “Superfoods for Natural Energy”

 

What are superfoods?

Superfoods are foods that are rich in nutrients such as vitamins, minerals, omega-3 fatty acids and trace elements. Superfoods, due to the antioxidants they contain, contribute to improving the body’s defenses and strengthening the immune system. However, there are no clinical studies that prove and certify the benefits of consuming all of these in our body and of course they cannot replace a complete and balanced diet, only enrich it.

 

Below we will analyze 10 of these valuable ingredients that we get from mother nature!

 

10 Superfoods to Strengthen the Body

 

Chia Seeds

Chia seeds are rich in calcium, iron, phosphorus and B vitamins, which provide us with immediate energy and stimulation. In addition, they are rich in protein and omega-3 fatty acids, which have been found to contribute to the reduction of cholesterol and blood pressure.

They can be added to porridge, yogurt, cereal bars or cake, enriching our breakfast. In addition, adding them to our dough gives us a higher nutritional value.

 

Buckwheat

It is characterized as a “pseudocereal”, it is a type of gluten-free rye, it is rich in protein, B vitamins, magnesium, zinc, iron and phosphorus.

It can be eaten raw like oatmeal in yogurt or milk, and cooked like rice as a side dish. You can also find it as flour to make various preparations such as pizza dough or bread.

 

Quinoa

It also belongs to the category of “pseudocereals” and is rich in B vitamins (B1, B2, B6), folic acid, calcium, magnesium and phosphorus. It is characterized as a “golden food”, as it is a gluten-free cereal and is also rich in protein and iron, making it an ideal choice for vegetarians and vegans.

Its high intake should be avoided by people with arthritis and kidney stones due to its high oxalic acid content.

Quinoa is very easy to cook. It is recommended to soak it in water before boiling to reduce the amount of phytic acid so that it becomes less bitter. It can be used as a side dish to a main meal instead of rice or pasta, but also in salads to make it a complete meal.

 

Fig

Figs are one of the best sources of potassium, which promotes good joint health, are rich in magnesium, which is important for the smooth functioning of the nervous system and bones, and have more calcium than even milk. It is one of the fruits with the most fiber, which is why they are quite filling. It improves hematocrit, so it is recommended in cases of long-term illness, and depending on the season, you can find them either fresh or dried without sugar.

They are an excellent choice for snacks at any time of the day but also to enrich the flavor of your salads.

 

Goji berries

They are characterized by a high content of vitamin C, β-carotene, B vitamins, antioxidants and amino acids. They contain carbohydrates, proteins, fatty acids and fiber, making them a complete and nutritious fruit. We find them dried and fresh and have become popular due to their antibacterial and antioxidant properties.

In Greece, of course, a similar superfood is produced, the Corinthian raisin, which is also called black gold. It is rich in antioxidants and polyphenols, mainly vanillin, which reduces oxidative stress and improves cardiovascular function. It is rich in potassium, which contributes to the regulation of blood pressure, and in iron, which is why its consumption is recommended for people with anemia, women of reproductive age, pregnant and breastfeeding women.

Berries and raisins can be consumed as a snack at any time of the day, but also to enrich the flavor of your yogurt or salads.

 

Macademia & Brazillian nuts

Macademia nuts have many trace elements and a large amount of monounsaturated fatty acids. In addition, they are rich in flavonoids, which have a strong antioxidant effect.

Brazil nuts have become very popular due to their high selenium content, which helps protect the thyroid gland and prevent liver cancer. 1-2 Brazil nuts are enough to cover your daily selenium needs.

You can enjoy macademia and Brazil nuts as a snack or with cereal, yogurt or even in your salads for extra nutrients.

 

Flaxseed

Flaxseed is rich in omega-3 fatty acids, calcium, magnesium, protein and vitamin E. It has anti-inflammatory effects and seems to improve the cardiovascular system. It is also studied for digestive health and 1-2 tablespoons of flaxseed are an effective treatment for constipation.

Flaxseed can be added to salads, yogurt, soups to enhance your meal with fiber and good fatty acids.

 

Dates

Dates are 70% composed of natural sugars, which makes them an excellent source of energy. The remaining 30% consists of proteins, iron, potassium, calcium, magnesium and phosphorus. In addition, they are rich in fiber, which facilitates the process of digesting food, thus relieving the symptoms of constipation.

Their natural sweet taste makes them a substitute for sugar in confectionery recipes such as cereal bars, cookies and cakes. In addition, they are an easy snack during the day for stimulation and energy.

 

Carob

Carob is rich in iron, calcium and vitamins A, B, fiber and antioxidants. It does not contain gluten, so it is suitable for people suffering from celiac disease. Another use is as an antidiarrheal medicine, as it has been shown to greatly reduce the symptoms of acute diarrhea even in infants.

When carob is boiled, carob honey is produced, which can be used in confectionery due to its sweet taste. In addition, when ground, carob flour is created, which is used to make bread, pasta and rusks.

 

Pomegranate

It is rich in anthocyanins, polyphenols and tannins, making it a more powerful antioxidant than red wine and green tea. Tannins reduce free radical levels, thus reducing the risk of atherosclerosis, myocardial infarction and hypertension. In addition, it is rich in vitamins K and C, in fact, consuming one pomegranate can cover 48% of the daily recommended dose of vitamin C.

Pomegranate and its juice can be consumed as a snack. In addition, it can enrich yogurt, salads and even main meal accompaniments such as rice and couscous.

 

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aristea
ARISTEA GAZOULI

Chemist - MSc Nutrition and Metabolism
Graduated from the Department of Chemistry, University of Patras, with postgraduate studies in Human Nutrition and Metabolism at the University of Aberdeen. She worked for one year as a researcher at the Rowett Research Institute.