In this list you will find common foods that, since science has confirmed their extraordinary properties, are superfoods. Discover the 15 essentials and how to get the most out of them.
Many foods provide valuable nutrients, but some stand out above average. They are the authentic superfoods on which the building of a healthy diet can be built.
We propose a reasoned list of superfoods that you can expand or modify to your liking, replacing some foods with similar ones depending on your tastes and needs.
1. KALE
Properties of kale: Like other cabbages, it is a source of sulforaphane, an enzymatic compound that promotes liver detoxification and contributes to the elimination of potentially carcinogenic substances. In addition, it is the vegetable richest in calcium. To get the most out of the sulforaphane, minerals, and vitamins, steam the kale for 20 minutes.
How to enhance this superfood. To enhance its qualities you can combine it with mustard.
2. FLAX SEEDS
Properties of flax seeds: All people especially those who follow a vegetarian diet would greatly benefit from including a heaping tablespoon of crushed flax seeds in their daily diet. This amount provides all the omega-3s needed and lignans, compounds with estrogen-like and antioxidant properties. They also provide digestive fiber and protein.
How to enhance this superfood: You can take the crushed seeds mixed with non-dairy milk or juice, or sprinkle them on salads and stews. Other plant sources of omega-3 are hemp seeds and chia seeds.
3. LETTUCE
Properties of lettuce: A crunchy salad with lettuce as the protagonist is essential for lunch or dinner. It provides beta-carotene, folic acid, chlorophyll, and antioxidants that are found especially in the darker leaves.
How to enhance this superfood: To increase its effect, you can combine different varieties: romaine, oak leaf, marigold, etc.
4. STRAWBERRY
Strawberry properties: It is an excellent source of vitamin C (about 6 strawberries satisfy 65 percent of daily needs), anthocyanins, and organic acids with purifying and antioxidant properties.
How to replace this superfood. When strawberries are out of season, other small fruits with similar properties include blueberries, blackberries, raspberries, cherries, kumquats, and grapes.
5. CHICKPEA
Properties of chickpea: As a source of vegetable protein, it has nothing to envy soy. A 200g serving of cooked chickpeas provides 18g of protein, more than an average hamburger. In addition, they are rich in folic acid, digestive fiber, calcium, and slow-absorbing carbohydrates.
How to cook this superfood: To prevent flatulence, in addition to soaking them overnight, they can be pureed and mixed with cumin, as in the hummus recipe.
6. GREEN BEAN
Properties of green beans: In an ideal dish, half of the space is occupied by vegetables. One of the most nutritious is the green bean, with almost 3 g of fiber per 100 g and doses of magnesium, phosphorus, and iron that cover 10% of daily needs.
How to cook this superfood: To prepare them, 5-7 minutes of steaming are enough.
7. BOLTUS
Properties of boletus: Mushrooms have compounds that are not found in significant quantities in other food categories. Ergothioneine, for example, is an antioxidant molecule that especially protects the brain. Boletus ( Boletus edulis ) is very rich in this compound and, like other mushrooms, is in vitamin B2, which helps metabolize energy from fats, carbohydrates, and proteins in other foods.
How to cook this superfood. In addition, it is delicious and can be prepared grilled, sautéed, or baked. Oyster mushrooms and mushrooms also contain ergothioneine.
8. PISTACHIO
Properties of pistachio: It is one of the foods richest in vitamin B6, essential for the nervous system, energy metabolism, and skin. About 30 g of pistachios provide 28% of the daily needs of this vitamin and 21% of B1. It is also rich in lutein and zeaxanthin, yellow pigments with antioxidant properties that are especially beneficial for the eyes. On the other hand, its fat profile is dominated by monounsaturated fatty acids, which are heart-healthy.
How to cook this superfood. In addition to eating it raw, here are more recipes to take advantage of the properties of pistachio.
9. CARROT
Properties of carrot: It is the vegetable with the most beta-carotene, which is transformed into vitamin A in the body as it needs it. Therefore, it is very beneficial for the mucous membranes, skin, and eyes. It is also very abundant in iron, whose absorption increases if we accompany the carrot with foods rich in vitamin C.
How to take advantage of this superfood. Cooking it increases the availability of beta-carotene, but eating it raw strengthens the teeth and jaw.
10. APPLE
Properties of the apple: One a day keeps the doctor away, says the Anglo-Saxon saying (“an apple a day keeps the doctor away”). Among its properties, the soluble fiber content stands out, which regulates cholesterol and feeds the beneficial intestinal microbiota. Its sugars are assimilated slowly, which favors balance in blood glucose levels. An apple provides 40% of the vitamin C needed per day.
How to take advantage of this superfood. As it is advisable to consume it with the skin, look for organically produced ones.
11. TOFU
Properties of tofu: Tofu, also known as tofu, is the most convenient way to consume this healthy legume. In addition to providing protein (10% of its weight), it contains isoflavones, which are antioxidants that regulate estrogenic activity and provide significant amounts of iron and calcium.
How to cook tofu: To consume it, you can marinate it in oil with spices and aromatic herbs for 1-5 hours and grill it. On the other hand, it is advisable to purchase organic tofu to avoid it being contaminated with pesticides or made with transgenic varieties of soybeans.
12. LENTILS
Properties of lentils: Lentils are the fastest legume to prepare, especially the peeled red variety. It requires no soaking and is done in 20 minutes. 200 g of cooked lentils provide 18 g of protein, 34% of iron needed, 80% of folic acid, and around 20% of vitamins B1 and B6 and zinc.
How to take advantage of this superfood: It is advisable that they be accompanied on the menu by foods rich in vitamin C, to improve iron assimilation.
13. OATS
Properties of oats: Provides energy without unbalancing blood glucose levels or causing inflammation. In addition, it is rich in protein (13% by weight), fiber, B vitamins, magnesium, iron and phosphorus.
How to prepare this superfood. The easiest way to consume it is in flakes that are soaked in hot or cold vegetable milk. In muesli, it combines nuts and dehydrated fruit. People with gluten intolerance or sensitivity can choose certified gluten-free oats.
14. BROWN RICE
Properties of brown rice: It is the cereal most consumed by humanity, ahead of wheat and corn. Although it has its origin in Asia, it has been successfully incorporated into Mediterranean culture. The integral presentation, is the most nutritious and digestive, because it preserves fiber and group B vitamins, and regulates blood glucose levels. Steaming also maintains a good part of the vitamins.
How to take this superfood. When consuming it, it is not advisable to fill the plate with rice, but rather it should represent a quarter of the volume.
15. QUINOA
Properties of quinoa: According to the Food and Agriculture Organization of the United Nations (FAO), quinoa is the food that provides the most nutrients per 100 calories. On the other hand, its cultivation requires little water, adapts to different climates, and does not require pesticides. Most quinoa comes from Peru and Bolivia, but Spain is already the leading European producer. Quinoa is a pseudocereal rich in complete protein (8% of the weight in cooked quinoa), magnesium, iron, B vitamins, and antioxidant flavonoids such as quercetin and kaempferol.
