Superfoods to power up the superhuman you? With daily lives running faster than F1 cars, we need more than just carbs and protein. Picture a league of nutrient-packed, taste-bud-tantalising heroes swooping in to save your diet from the mundane. Marvel Studios better start drafting a script already!

 

 

While overall nutrition needs a balanced diet, some foods stand out for their exceptional benefits. These aren't your run-of-the-mill fruits and veggies. They're the rock stars of the nutrition world! Packed with vitamins, minerals and antioxidants, they could give a superhero a run for their money. So buckle up, because we’re about to dive into a delicious adventure where kale is king and chia seeds are the new black. Let’s get this superfood party started and turn every meal from ordinary to extraordinary!

What are Superfoods?

Nutrient-packed with goodness, superfoods are the VIPs of the food world with lower calories. A balance of superfoods along with necessary dietary requirements can help you become the best version of yourself. Superfoods are high in vitamins, minerals, and antioxidants, making them your go-to squad for a health boost. Think of them as your dietary sidekicks, ready to save the day!

What Superfoods do?

Superfoods swoop in with a mission to supercharge your health! They can enhance your energy, boost your immune system and keep those pesky free radicals in check. It’s like having a personal trainer, nutritionist and superhero all rolled into one tasty package!

According to the Canadian Institutes of Health Research (CIHR), incorporating nutrient-dense superfoods into your diet can play a significant role in maintaining overall health and preventing chronic diseases. For instance, research shows that foods high in antioxidants, like berries and leafy greens, can help combat oxidative stress and inflammation. It’s not just about being healthy; it’s about being nutrient-dense, antioxidant-rich and a total game-changer for your diet.

“Superfoods are not cure-all, miracle foods. These nutrient-dense foods are a powerful addition to any diet, but should always be paired with a healthy and balanced diet. Instead of zoning in on just superfoods, aim for a super-diet!” - Ann Le, NM, Nutritionist & Product Marketing Manager @ Natura Market

12 Best Superfoods That Rightly Deserve the Title 

And how to incorporate them in your diet!

From kale's leafy might to chia seeds’ tiny but mighty power and acai berries’ antioxidant assault, these superfoods are here to elevate your meals from mundane to magnificent. You can go all natural, pick a delicious treat or take superfood supplements. Dive in and make every bite a powerhouse!

1. Berries 

• Acai Berries

Acai berries are the ultimate antioxidant bomb, packing a punch with anthocyanins that combat oxidative stress. Their high fibre content supports digestion and keeps you full. Studies have shown that acai berries may improve cholesterol levels. Try blending organic Acai Powder into a smoothie for a vibrant, nutrient-packed treat or bake up a decadent acai cheesecake for the ultimate dessert!

• Blueberries

Blueberries are a fantastic source of vitamins C and K and are rich in antioxidants like flavonoids, which help protect cells from damage. Regular consumption has been linked to improved memory and cardiovascular health. You can toss them into your yoghurt or salad for a burst of flavour and health benefits! Or just switch your regular soda for 100% pure blueberry juice.

• Goji Berries

Goji berries might look small but they’re mighty in their nutritional value. Packed with vitamins A and C, they’re also a rich source of beta-carotene. They support the immune as well as eye health and can help regulate blood sugar levels. You can soak them in water for a sweet treat or munch on a goji berry superfood bar made from a handful of simple, real food ingredients.

• Camu Camu

Camu Camu is a tropical fruit and a pure vitamin C powerhouse, far suppressing oranges and kiwis in vitamin content. This brilliant superfood combats inflammation, while boosting your immune system. Unlock the benefits of this rare superfood by popping a spoonful of pure, organic Camu Camu powder to your oatmeal, smoothie or yoghurt. The tart flavour will add a delicious zing to your favourites.

• Raspberries

Raspberries are abundant in dietary fibre, manganese and antioxidants like quercetin. They can help manage blood sugar levels and support heart health. You can enjoy them fresh or enjoy a bar of dark chocolate with raspberries and other superfoods.

2. Seeds

• Sunflower Seeds 

Sunflower seeds deliver vitamin E and minerals like magnesium and selenium to your body. Additionally, much like other superfoods, they are rich in antioxidants. So if you want to switch up berries with a crunchier alternative, these can save the day, helping to protect cells from damage, support heart health (by lowering bad LDL cholesterol, total cholesterol and triglycerides) and help reduce inflammation. You can snack on raw sunflower seeds or sprinkle them on salads for some added crunchy-cious boost!

• Pumpkin Seeds

Pumpkin seeds are nutrient-dense, packing high levels of zinc, magnesium and antioxidants. They can support prostate health and improve sleep quality. You can enjoy them roasted, as a snack, or add to oatmeal, yoghurt bowls and salads for added texture.

• Chia Seeds

Chia seeds might look tiny but are mighty in terms of nutrition. They have protein, fibre and omega-3 fatty acids. Organic whole chia seeds can promote heart health, improve digestion, and help keep you feeling full longer. Incorporate them into smoothies or overnight oats for a nutritious kick. If you want to have a hearty breakfast, you can make chia pudding or take the adventurous path to a delicious Keto Chocolate Chia Mousse.

• Flaxseeds

Omega-3 fatty acids and lignans with antioxidant properties are abundant in Flaxseeds. Flax lignans are infamous for helping reduce blood pressure, oxidative stress, and inflammation in your arteries15. Additionally, the gut bacteria ferment them and the same is linked to reduced cancer growth, especially hormone-sensitive types, such as breast, uterus, and prostate cancer. You can easily add them to smoothies and cereals or enjoy flaxseed crackers as an evening (or ‘anytime’, really) snack.

• Hemp Hearts

Get your daily dose of protein power with hemp hearts! These tiny seeds are mighty, packing all nine essential amino acids and a hearty dose of omega-3 and omega-6 fatty acids. They’re like nature’s little multivitamin. Sprinkle them on salads or blend them into smoothies for a nutritious boost. Or you can whip up a delicious gluten-free cake or lemon bars with hemp flour.

3. Green Tea

Steep yourself in health with green tea! Overflowing with polyphenols and catechins, this brew is a brain booster and fat-fighter all in one. Plus, it’s a heart’s best friend. Sip it daily for a calm yet invigorating experience.

4. Spirulina 

Spirulina is a blue-green algae packed with protein, vitamins B1, B2, B3, and iron. It’s your go-to for immune support and a natural energy kick. Dump it into smoothies and drinks for a green, clean, and lean boost. Dive deep into good health with spirulina!

5. Turmeric 

Turmeric has long been loved as powdered gold. Thanks to the superstar curcumin, which is both anti-inflammatory and an antioxidant. It supports joint health, enhances brain function, and may lower the risk of chronic diseases. Stir it into curries, consume a daily health shot, take as a supplement or sip a delicious turmeric latte. Either way, you’ll turmeric your body from ordinary to extraordinary!

6. Avocado 

Creamy, dreamy and packed with healthy fats, avocado shines bright with superfood benefits. Vitamins (E and C) and fibre will have your heart singing and digestion dancing. Slice them on toast or blend them into smoothies for a nutritious touch. You can also go the extra mile by cooking with avocado oil.

7. Seaweed  and Kelp

Make a splash with seaweed and kelp! These oceanic treats are brimming with iodine, vitamins, and minerals, perfect for thyroid health and adding that umami kick. The antioxidants also help keep your cells in check. Toss seaweed seasoning in soups or salads for a sea-inspired nutritional boost. Or you can kelp your body with kelp chips as a healthy snack, making cravings your best friend. 

8. Quinoa

Quinoa, the super grain, is a complete protein, meaning it’s packed with all nine essential amino acids. With its fibre, B vitamins, and magnesium, it supports muscle growth and digestion. Use it as a salad base or add a quinoa side dish to your meal to see the magic begin.

9. Ginger 

You must’ve seen the viral ginger juice health shots on Instagram and TikTok. Let’s just say people are not just going crazy! This spicy root is your best friend for digestion and inflammation relief, thanks to its hero compound gingerol. It can soothe nausea, ease muscle pain, and even support your heart. You can also grate it fresh into teas or use it in recipes for that extra kick. Get a zing with ginger!

10. Nuts

• Hazelnuts

These little guys are loaded with healthy fats, vitamin E, and antioxidants. They’ll help keep your heart healthy, your brain sharp, and help lower cholesterol. Think we should all go nuts for hazelnuts! We’re going to dream of dark chocolate covered hazelnuts all day, but you can also snack on them raw or toss them into your baking for a crunchy, nutritious treat.

• Almonds 

Full of vitamin E, magnesium, and fibre, these nuts are heart-healthy, weight-management allies. According to various studies, almonds also help stabilise blood sugar levels. We might’ve cracked the code to good health with ‘em! Enjoy a salted or chocolate almond snack, soak and eat or add them to your favourite bakes.

• Walnuts

Walnuts are another excellent source of omega-3 fatty acids and antioxidants. They promote brain health, support heart function and may reduce inflammation. You can easily add a raw walnut mix to your salads or eat as is.

11. Probiotics 

• Kimchi

Get your gut dancing with kimchi! This spicy fermented delight is teeming with probiotics for a happy gut. Plus, it’s high in vitamins A and C, giving your immune system a boost. Enjoy it as a tangy side or mix it into your meals for extra zest.

• Kombucha

Kombucha is your gut’s fizzy friend! This fermented tea is brimming with probiotics, antioxidants, and B vitamins. Sip it as a refreshing drink or mix it into cocktails for a healthful twist. You can sip it as a refreshing drink or use it as a base for cocktails (of course there are lots of flavours!). You’ll soon be hooked to kombucha’s bubbly benefits.

• Probiotic Drinks and Sodas 

Probiotic sodas like Cove, OLIPOP and Poppi are some more fizzy alternatives to traditional sodas that provide gut-friendly bacteria. They support digestion and overall gut wellness. Sip on them for a bubbly health boost.

12. Bone Broth

Packed with collagen, gelatin, and essential amino acids, bone broth is a great choice for joint health, digestion, and skin elasticity. You can go primitive and drink it as is or use it as a base for soups and curries.

And that wraps up our superfood spotlight! With these nutrient-packed goodies, you can turn your diet into a daily celebration of health. Remember, colourful is always better!