Superfoods - a term we associate today with a healthy lifestyle, numerous nutrients, and a variety of health benefits. But what can chia seeds, avocados, goji berries, and the like really do, and what makes them "better" than conventional fruits and vegetables? We want to address these questions in this blog post. We'll show you what makes superfoods so special and whether they are really worth the hype.
Table of Contents
What are Superfoods?
Today, we can't avoid superfoods like chia and flax seeds, goji berries, chlorella, spirulina, and many more. Whether in supermarkets, organic stores, restaurants, or on social media - they are offered everywhere now. They promise us an extra portion of important nutrients and stand for more energy and well-being in everyday life. But what exactly are superfoods? The word "superfoods" is composed of "super" and "foods," which at first suggests that they are not just common healthy foods, but special fruits and vegetables, as well as fruits, spices, and seeds that are not only delicious but can also have numerous positive effects on the body. Some of these positive effects include an improved immune system and intact digestion. There is no official definition for superfoods. Coined by marketing, they are simply called that because they are said to have an increased micronutrient content. This means more vitamins, minerals, and secondary plant compounds. Superfoods enjoy great popularity worldwide, as well as in this country. It's no coincidence that a 2017 survey showed that almost 47% of the German population consumes superfoods. 1
The Superfood Hype
Superfoods have always existed and were not simply "invented." Spices like turmeric or ginger have been used for centuries in traditional cuisine and medicine. This aspect shows that social media and marketing concepts contribute a large part to the popularity of superfoods. By mentioning superfoods on social networks, society is shaped and influenced. This allows superfoods to repeatedly gain a firm place in society. Influencers, nutrition experts, and the beauty and fitness industries, in particular, use these trends and bring them to the forefront. This increases demand and consumption in our society. Thus, long-forgotten superfoods are gradually returning to the market, creating the superfood hype.
From a health perspective, superfoods are supposed to strengthen the immune system, act as antioxidants, support weight management, improve digestion, promote skin health, and increase energy levels as part of a holistic healthy diet.
Superfood Studies
Indeed, there are some studies that recommend integrating superfoods into the diet. For example, one study investigated how certain superfoods can help Type 2 diabetes patients keep their blood sugar stable. Researchers found that foods rich in polyphenols (e.g., berries), fermented dairy products (like yogurt), whole grains, nuts, and proteins had a positive influence on blood sugar. Particularly striking was that fermented yogurt with vitamin D or probiotics had a lowering effect on the average blood sugar level, reducing it by about 1%. 2
Another study examined superfood seeds (flax seeds, chia seeds, shelled sunflower seeds, and two types of processed hemp seeds) for potential health benefits, including how well these seeds influence cell survival. It was found that a larger amount of flax seeds, chia seeds, and sunflower seeds can increase cell viability. Sunflower seeds were significantly more antioxidant than the other seeds. 3
There are further studies on individual foods referred to as superfoods that report positive health effects. In view of this, we have compiled a few popular superfoods and their benefits, including existing studies:
Goji Berries:
These berries are native mainly to Asia, especially the northwestern part of China. Goji berries are used, among other things, for making tinctures and juices, as they are rich in antioxidants and can alleviate oxidative stress. Further benefits of goji berries include anti-aging effects, immune system support, antioxidant promotion, and even cancer-preventive properties. 4
Açaí Berries:
The Açaí palm has been cultivated as a useful plant in Central and South America for many years. This is due to the many positive properties attributed to it. Both in vitro and in vivo studies show that Açaí berries have antioxidant and anti-inflammatory effects, among others. Furthermore, the berries promote the cardiovascular system, the digestive tract, the nervous system, blood sugar regulation, and inhibit the growth of malignant tumors. Clinical studies have also found that Açaí can protect against vascular anomalies and metabolic stress caused by physical exertion. For this reason, Açaí is often used in the food and cosmetic industries. 5
Avocado:
Avocado is one of the superfoods par excellence. It is a very popular berry in many countries, including ours. Avocado contains important secondary plant compounds and many nutrients - including fiber, potassium, sodium, magnesium, vitamins A, C, E, K1, B3, B6, B9, B5, and B2. Numerous medical studies indicate that avocados support cardiovascular health. One of these studies states that avocados can support weight management. 6
Chia Seeds:
Chia seeds are known for their swelling capacity and are mainly consumed for weight reduction. They are rich in fiber, minerals, omega-3 fatty acids, and vitamins A and B complexes. Chia seeds have the ability to help with chronic diseases such as diabetes, obesity, and cardiovascular diseases. 7
Flax Seeds:
Like chia seeds, flax seeds also have a high swelling capacity. They are also very healthy and contain numerous nutrients. This is supported by the following study: Young adults were asked to consume 50 g of flax seeds daily for a period of four weeks. The result was that the content of alpha-linolenic acid in adipose tissue and the proportion of omega-3 fatty acids increased. So-called "bad cholesterol," on the other hand, decreased. 8
Walnuts:
Walnuts are the optimal snack for in-between meals. They are not only tasty but also have numerous health benefits. Researchers found this by examining the blossom, shell, and kernel of the walnut. It was found that the consumption of walnuts can promote the prevention of cardiovascular diseases, gut dysbiosis, neurodegenerative diseases, and even cancer. 9
Curcumin:
Curcumin is the main component of the turmeric root. There are several studies that prove that turmeric has many health-promoting properties. It is, among other things, anti-inflammatory, antioxidant, antidiabetic, antiviral, and antibacterial. Further tests also show that a higher amount of curcumin is well tolerated. 10
Artichokes:
Artichokes have hardly any calories and therefore offer a good way to regulate weight. They also contain bitter substances that stimulate metabolism and satiety. They have antioxidant and bile-promoting effects. The latter simplifies the digestion of fats. Artichokes contain, among other things, vitamins A, K, and B complexes and should therefore be part of a balanced diet.
Broccoli:
Broccoli is also a very popular superfood that should not be missing from a healthy diet. It contains many vitamins and minerals, as well as proteins and fiber. The low-calorie super-vegetable also has antioxidant, anti-inflammatory effects and can support cholesterol levels. Would you like to know more about the superfood broccoli? Then you can find exciting information in our blog article Broccoli - What can the local superfood do?
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Spirulina:
Spirulina is a type of algae known for its high nutrient content. Rightly so, because it is rich in proteins, vitamins, minerals, and essential fatty acids. Especially the high content of vitamin B12, but also beta-carotene, iron, calcium, and phosphorus make the algae a real power food. Spirulina can prevent oxidative stress and help with obesity, cardiovascular diseases, diabetes, and excess weight. 11 Incidentally, spirulina is usually taken as a dietary supplement.
Chlorella:
Unlike spirulina, chlorella is a single-celled type of algae, but it also boasts a considerable amount of nutrients. It contains proteins, vitamins, minerals, antioxidants, and omega-3 and 6 fatty acids. Clinical studies show that chlorella can help with high cholesterol and blood sugar levels, as well as with oxidative stress and cancer. 12
You can find more about spirulina and chlorella in this blog post: Chlorella vs. Spirulina - The Differences and Benefits of the Two Microalgae
Benefits of Superfoods
A great advantage of superfoods is that there is a huge selection, so there is something for every taste. If you prefer sweeter options, mangoes, dates, or pomegranates might be for you. But slightly spicy and aromatic superfoods like ginger or turmeric are also very popular, especially for colds. This is because ginger and turmeric can support the immune system. There are also some superfoods like quinoa and chia seeds that are excellent energy sources. Quinoa is a grain that provides many nutrients, fiber, and proteins. Chia seeds are also rich in omega-3 fatty acids, making them extremely energy-boosting. Superfoods like lentils can also help with weight reduction. Due to their high fiber content, they are satiating and can keep blood sugar levels stable. The beauty industry has also recognized the value of superfoods and offers numerous facial and body care products that contain superfood extracts. For example, you can find various oils and creams enriched with ingredients like berries, pomegranate, green tea, etc. These often contain vitamin C, which has antioxidant and anti-inflammatory effects.
Local vs. Exotic Superfoods
The wide selection of superfoods offers both local and exotic alternatives. Often, preferred taste plays an important role in the choice. Which one you ultimately decide on is up to you.
Advantages of local superfoods:
Local superfoods like berries, flax seeds, and kale are regionally and seasonally available. So you can be sure that these can be found in many local supermarkets or organic stores. Local superfoods undergo much shorter transport routes, so they are fresh and nutrient-rich. The harvesting of local superfoods is generally much more environmentally friendly, as no elaborate transport is necessary. Therefore, local superfoods are also cheaper than exotic ones. In addition, buying local superfoods supports the local economy. An important point is that with regional superfoods, pesticide contamination can be more easily monitored.
Advantages of exotic superfoods:
Exotic superfoods contain nutrients that are not found in our local superfoods. Chia seeds, goji berries, and acai berries, in particular, are considered very healthy because they have a unique profile of vitamins, minerals, and antioxidants that are not common in our regional diet. They also offer an exciting opportunity to enjoy various foods in everyday life that differ in taste and appearance from our usual foods. In Western countries, exotic superfoods are particularly popular.
How to Enjoy Superfoods
Here, too, trends often set the first step. Bowls, smoothies, and healthy shakes are considered the ultimate hype. And not without reason: they offer the perfect way to combine several superfoods in one meal and are also extremely delicious. For example, chia seeds can turn a boring natural yogurt into an energizing chia seed pudding. Various types of berries can be used as toppings for bowls, providing an additional source of nutrients. Matcha has also made a name for itself as a superfood, offering a good alternative to coffee. It generally contains less caffeine than coffee and has the advantage that the energy supply does not fluctuate rapidly but remains steady. Last but not least, golden milk, with turmeric as a main ingredient, is also a big trend. Here too, several nutrient sources are combined. Another way to consume superfoods is by taking dietary supplements. Whether individual superfoods or several combined - the selection here is also very large.
Conclusion:
The hype around superfoods is definitely more than just marketing. The extensive and positive studies on various superfoods confirm that these foods can indeed bring improvements in different health areas. It is therefore worthwhile to integrate many superfoods into your diet. The more, the better! They offer an optimal addition to your daily food intake. Nevertheless, a balanced and varied diet is the best way to get enough nutrients to promote health. Many superfoods are also offered as dietary supplements, which can also be a great option to integrate more superfoods into your everyday life. Overall, it can be said that superfoods are definitely worth the hype!
Sources:
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Statista. (2017). Frequency of superfood consumption in Germany. https://de.statista.com/statistik/daten/studie/721655/umfrage/verzehrhaeufigkeit-superfoods-lebensmittel/
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