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Complete guide to superfoods


In recent years, we have all heard about these foods so beneficial to health, but so unknown to our palate. Do we know what superfoods are ? In general these are exotic foods that most people do not know. However, they have properties necessary for our body. Although their nickname was a product of marketing, it is true that they contain many beneficial properties for the proper functioning of our body.

Many of them are berries, seeds, dried or powdered products. Although we can also find in this group other foods that will be very familiar to us.

They are not novel foods, they have always existed, but we have recently begun to discover them due to the increase in interest in taking care of our health through food. Over time, many of what we know today as superfoods will become part of our regular daily diet. But you should always consume them in moderation , as some of them can be harmful if we abuse them.

Superfoods that we should include in our diet


The quinoa is considered a cereal pseudo , a grain grown to subsequently use their seeds, which contain phosphorus, iron, fiber and amino acids essential . According to the World Health Organization, quinoa is a protein source comparable to milk. In addition, another of its main benefits is that it helps prevent the onset of cardiovascular diseases thanks to omega 3 and 6 fatty acids.

Calcium is another of the properties of quinoa, which helps protect bones against diseases such as osteoporosis . There are many types of quinoa, up to 1,800 varieties, all of them beneficial to our health. To consume it, we just have to bring it to a boil and combine it with whatever we want: fruits, vegetables or yogurts. This food has a great satiating effect that can even help us control weight.


Chia seeds are an excellent source of fiber, calcium, protein, antioxidants, and omega 3 and 6 fatty acids that activate our metabolism to deal with bad cholesterol. A food highly concentrated in nutrients that also helps to lose weight, since they reduce cravings and make us feel fuller quickly thanks to its great absorption power.

When they are combined with some type of liquid, such as water, milk or yogurt, they form a gel with a satiating effect . Its flavor is mild but pleasant and can be consumed in all kinds of recipes, from sauces to desserts. Chia is a superfood based on its properties, but it should not be consumed in excess, since it is rich in fiber. The recommended daily dose of chia ranges between 13 and 15 grams, which is approximately two tablespoons.


Acai is a berry fruit of a palm tree that grows only in the rain forest of northern Brazil. It is considered one of the fruits with the highest antioxidant content . They also have vitamins of group A, B, C and E, and minerals such as calcium, magnesium and potassium . Acai  helps improve digestion and prevent constipation , strengthens the immune system , promotes blood circulation and boosts metabolic activity .


Chlorella is a green algae, the food has the highest percentage of chlorophyll in the world , it has four times more than spirulina. It stands out for its ability to eliminate toxins from the body and for its cellular regeneration power .

In addition, chlorella is high in protein, helps regulate cholesterol, purifies the blood, and protects the liver. Given its high purifying capacity, it is important to moderate its consumption, no more than 5 grams a day. It is recommended to take it before meals, although it can also be mixed with salads, rice or pasta.

Flax or linseed

Flax or linseed seeds are a great source of Omega 3 fatty acids , it also contains vitamin E, fiber, and digestive enzymes . In addition, it has anti-cancer properties, since it is the only food that blocks the path of estrogen. It is important that when consuming them we crush the seeds to be able to break their outer layer. In this way, we facilitate the access of our enzymes to the beneficial properties that flax gives us.

Coconut sugar

Coconut sugar is a  natural sweetener that comes from coconut palms. Unlike traditional sugar, it does not increase blood glucose levels. Its nutritional value exceeds that of other healthy sweeteners.

It stands out for its important contribution of vitamins, such as C, and minerals , including potassium, zinc, calcium or magnesium. But when it comes to consuming coconut sugar, you have to do it in moderation, because after all, it is a sugar. In excess, it can cause obesity, diabetes, or cardiovascular disease.


The buckwheat is a cereal, a variety of wheat, which is particularly rich in vitamins B and E group . It stands out for its high content of proteins of high biological value. Spelled is an excellent source of energy and favors the functioning of the nervous system and our digestive system . It is very easy to digest, improves the skin and repairs the tissues of our body thanks to the presence of silicic acid.

Purple corn

Purple corn is the food with the most anthocyanins , a pigment with great natural antioxidant power, which prevents the degeneration of some cells. Likewise, it contains phosphorus, iron and vitamin A. It is usual to consume it in the form of flour, in powder form, although it can also be taken as a drink.


Lucuma is an Andean fruit that stands out not only for its properties, but also for its great flavor. It is high in iron and has energizing properties . It is a good source of carbohydrates , rich in minerals. This fruit is very beneficial for intestinal health and improves the skin.

Specialists recommend it against depression due to its high content of niacin and vitamin B3. Carotene reduces the chances of heart attack and strengthens the immune system . Lucuma can be used as a substitute for white sugar to sweeten our dishes or drinks.

You may also be interested in:   Quinoa


Maca is a plant that contains very stimulating properties for our body. Increases vitality, strength and performance . Specialists recommend it against stress and exhaustion. Maca is well known for its aphrodisiac power , as it is believed to improve libido and increase fertility in both men and women. It is not recommended to consume it at night, since it can cause insomnia . This super food can be consumed in many different ways: cooked, roasted, dried as flour …


The daily consumption of oats reduces the level of cholesterol and blood sugar . It is purifying thanks to the large amount of amino acids it contains and which stimulate the production of lecithin in the liver. Fiber helps to eliminate the fat that is deposited in the arteries that can cause many heart problems. Oatmeal is a cereal rich in B vitamins, which help regulate the functioning of the nervous system.

Green Tea

Green tea is a drink rich in antioxidants and nutrients that strengthen defenses and prevent diseases . Its consumption helps to lose weight by reactivating the metabolism and improving the ability to burn a greater amount of calories. But it is not only used as a diuretic. Its high antioxidant content balances the levels of bad cholesterol (LDL) in the blood, thus reducing the risk of heart disease. A cup of green tea a day is ideal to cleanse the liver.


The artichoke is a vegetable that contains a high level of fiber, contains very few calories and has no fat. It is a natural diuretic that reduces fluid retention and eliminates toxins from the body . The artichoke has a high content of phosphorus, potassium and magnesium. A good way to cook them is steamed, although they are very versatile and we can use them in many dishes in different ways.

Olive oil

Known and consumed by all, olive oil is a vegetable oil obtained from olives. Among its many beneficial properties, it prevents premature aging thanks to the amount of antioxidants it provides. Strengthens the function of the digestive system avoiding the formation of ulcers and prevents cardiovascular diseases. Oleic acid has an anti-inflammatory action that reduces pain in the muscles and joints.


Lemon is one of the most common citrus fruits in our fridge, but most are unaware of its great benefits. It provides a large amount of vitamin C that strengthens the body’s defenses to prevent diseases . Lemons are very rich in minerals, including magnesium, potassium, calcium, and phosphorus.

Citrus flavonoids help lower cholesterol and reverse anemia. With its juice you can make juices, ice cream, sorbets or we can use it as a condiment.


Garlic is a food that contains powerful medicinal properties thanks to a sulfur compound called aciline . Its regular consumption can help improve digestion and better absorb the nutrients that other foods provide us.

Likewise, it improves the function of the pancreas and liver . Garlic has a high nutritional level, rich in B vitamins, but very few calories. However, we must moderate its consumption, because it is a known natural anticoagulant. Its high iodine content is also not beneficial for people with hyperthyroidism .


The onion has antianemic properties thanks to its properties such as phosphorus, iron and vitamin E. This helps our body to replace blood loss and regenerate red blood cells. This vegetable is capable of preventing many quite common diseases, especially those associated with breathing, such as colds, as well as improving allergy symptoms . As it contains potassium, it helps control hypertension and prevents the appearance of kidney stones.


Cinnamon is a spice rich in magnesium, iron, calcium, fiber, and vitamins C and B1 . It is a good remedy for bloating, as it helps digestion to be lighter. Cinnamon is also a muscle relaxant. Its aromatic scent and anti-inflammatory properties make it a great natural remedy for tired muscles.

During menstruation, a cup of milk with cinnamon can soothe a tummy ache. Another reason to consume this superfood is its power to treat acne, given its antibacterial properties. Likewise, it helps to soften and clean impurities from the skin.


Pineapple is a diuretic and detoxifying fruit , characterized by its high content of vitamins C, B1 and B6. It also has minerals such as sodium, potassium, calcium, and magnesium. A large part of pineapple is water, more than 80%, although it also provides a large amount of fiber to the body. It is very beneficial in weight loss diets , also for its satiating effect. It can be very useful for people who suffer from gout or have a high level of uric acid.


Legumes lentils are rich in vitamins A, B1, B2, B3, B6, C and E . They are a source of protein and carbohydrates, specifically starch, a substance that provides a large amount of the energy we need. It has many minerals, such as potassium, phosphorus, iron, calcium, magnesium, and sodium .

Likewise, it stands out for being a good remedy against constipation, colon disorders and cardiovascular diseases, due to its contribution of fiber, which manages to balance blood cholesterol levels. It is essential that we accompany them with equally healthy foods, such as carrots or potatoes.

These are some of the benefits of superfoods . As we can see, there is a wide variety of foods that provide us with the nutrients we need if we eat them regularly. A proper diet that includes many of these foods will always be beneficial to our health, as shown by its proven benefits, especially for the heart.


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Hello Readers, I am Nikki Bella a Psychology student. I have always been concerned about human behavior and the mental processes that lead us to act and think the way we do. My collaboration as an editor in the psychology area of ​​Well Being Pole has allowed me to investigate further and expand my knowledge in the field of mental health; I have also acquired great knowledge about physical health and well-being, two fundamental bases that are directly related and are part of all mental health.

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