Understanding how superfoods can sustain your body with their specific nutrients

Superfoods And Their Benefits

Why Is It Necessary To Talk About Superfoods?

It’s unbelievable how people disregard the potential of superfoods in our lives. For this reason, knowledge about the different kinds of foods and its nutrients is what everyone needs to become powerful. In other words, food is medicine.

Strange as it seems, food nurtures not only our body, but also our mind and soul. So, according to what you eat, you may either feel invigorated and alive or stressed and depressed.

It’s a sad fact that…

human race has been enslaved by this time and age. And due to it, evolution and technology have taken control of many people’s lives. As a result, man has forgotten to practice self-care.

Without doubt, this is worrying, as too many activities, a stressful job and a frantic lifestyle leave no space for self-love. It´s exactly because of this that talking about superfoods is essential. And what most people don’t know is that food is a blessing from the Universe. With this in mind, we must make adequate choices, because our body is a temple.

Are You Sure You Are Making A Wise SuperFoods Choice?

Just to make things clear from the beginning, “you are what you eat”. So, it’s no use having a comfortable life and forget about your health.

We should never underestimate superfoods intake as the best alternative for our body. In addition, every 35 days our body produces new cells from the food we eat.

Nowadays, we have a great variety of foods available to buy. The greatest problem, though, is that some foods are unhealthy. Instead of providing you with energy, they drain it. Moreover, they make you gain weight without the vital nutrients for your body.

Take as an example fast food and processed food.

They are packed full of preservatives and substances which cause cancer like acrylamide. Furthermore, when you eat these foods, you increase the amount of toxins in your system.

Now, talking about sweets and soft drinks, they are full of sugar which gives you some extra calories. Concerning soft drinks, they cause roughly 10 kinds of diseases. This indicates that a regular consumption of all these eats and drinks is not good at all. They lead you to a dysfunctional system and obesity.

What is really impressive is the feeling of satiation after consuming these foods. This false sense is seriously misleading. What is even worse is that people have lost awareness of the food they eat. This way, they consider practicality and easy preparation when buying food. Consequently, they miss the chance to consume superfoods, which are complete in many respects.

In the light of this imbalanced food choice, this article focuses on giving people a sense of direction.

Conceptualizing Superfoods

Unlike many processed foods, superfoods are those which have the right nutrients to sustain the body. They come straight from nature and boost your energy to higher levels.

Additionally, they help your system work in harmony, making it healthier. Thus, it’s worth mentioning that  superfoods have exactly what man needs in terms of vitamins, nutrients and minerals.

Believe it or not, superfoods also exert a great influence on your humor and intelligence development. This happens because they are not common, they are much more than what people think.

Types Of Superfoods

Chlorella: one of the most complete superfoods

It’s a form of algae which contains chlorophyll-a and chloryphyll-b, which give you vitality and strength. Besides that, there is a high content of protein and natural vitamin D in it. Regarding the health benefits, it’s antioxidant, detoxifying, stimulates the immune system, increases your metabolism and promotes weight loss. If you are vegan or vegetarian, it’s a powerful meat substitute. It’s no wonder that it’s on top of superfoods list.


This fruit contains flavonoids which have antioxidant and cancer-fighting properties. Apart from this, it is rich in vitamin C, which prevents coronary heart disease. According to studies, a daily lemon intake and exercise are effective in decreasing high blood pressure. Another interesting characteristic is that it treats indigestion and constipation, returning the system to a balanced state.

Grapes: one of the superfoods which reverse the aging process

With their different colors and forms, grapes contain powerful antioxidants known as polyphenols, a compound which have anti-inflammatory and antioxidant properties. Resveratrol is one of these antioxidants, which you can find in the skins of red grapes. This substance works fine against acne.

Laboratory studies have proven that…

resveratrol may be able to slow or prevent the growth of tumors in lymph, liver, stomach, breast, colon, skin cancer and leukemia. What’s more, it may protect against diabetic neuropathy, which affects nerve function, due to its neuroprotective effects.

Animal studies have also indicated that resveratrol is powerful against retinopathy, which can severely affect vision.

This antioxidant works well against various eye problems, including age-related macular degeneration, glaucoma, cataract, among others. Other antioxidants such as lutein and zeaxanthin help maintain eye health by reducing oxidative stress and damage to the retina, this way preventing against cataracts and other conditions.

Moreover, it is equally effective against Alzheimer’s disease and osteoarthritis, being successful in controlling blood glucose and boosting the immune system.

And its antioxidant, lipid-lowering, and anti-inflammatory actions may help reduce the risk of cardiovascular disease.

Another natural anti-inflammatory that…

occurs in grapes is the flavonoid quercetin, which, according to studies, may help prevent or slow cancer growth.

Studies have indicated that quercetin and resveratrol may reduce the risk of atherosclerosis and protect against the damage caused by low-density lipoprotein (LDL), or “bad” cholesterol. Because of the anti-inflammatory effects of quercetin, consuming grapes may help to alleviate symptoms of allergies, including runny nose, watery eyes, and hives.

Owing to their high fiber and potassium content,…

grapes support heart health. And a high potassium intake has been associated with a reduced risk of stroke, protection against loss of muscle mass, and preservation of bone mineral density. So, increasing potassium intake may help lower the negative effects of too much sodium in the diet. In a similar way, it can help reduce the effects of sodium in people with high blood pressure. Regarding fiber, it is key for a healthy cardiovascular system, including heart health and blood pressure.

Another interesting fact about grapes which must be mentioned is that they contain water and fiber which help people stay hydrated, keep bowel regular, and reduce the risk of constipation.


Described as a blue-green algae, it helps detox heavy metals and boosts the immune system. Also, a regular intake of it offers protection against brain disorders and boosts your memory. Similar to chlorella, it provides you with a great deal of energy too. It’s important to highlight that spirulina is beneficial to your heart, lowering the chances of stroke. The same way, your blood pressure and cholesterol are reduced with this plant intake.

Moringa Leaf

Native to India, this plant is packed full of antioxidants and nutrients. Its essential minerals like calcium and phosphorous help maintain healthy bones. Moringa properties are amazing in combating depression, anxiety and fatigue. Research studies have proven that this plant improves your eye health and heals wounds. Equally important is its antibacterial and antifungal properties, which help in managing diabetes and improve cardiovascular health.


According to scientific studies, it has huge benefits for our body and mind. Turmeric contains curcumin, a compound with anti-inflammatory and antioxidant properties. However, the curcumin content of turmeric is low. Taking that into account, if you consume turmeric extracts you will absorb much more curcumin.

In addition, this substance increases the growth of new neurons, reverses degenerative diseases like Alzheimer’s disease and improves memory. And it contributes tremendously to lower the risk of heart disease.

Similarly, its powerful effect is beneficial in cancer treatment and prevention. Several studies have shown that this substance is equally good for arthritis, depression treatment and longevity.


With a fresh taste, this popular herb is a good relaxant, relieves congestion and is beneficial for asthma. Moreover, its extracts inhibit seasonal allergies and hay fever. Other impressive characteristics are the prevention against respiratory disorders, the skin cleansing properties and the promotion of mental alertness and memory retention.

Among all these benefits, it reduces depression and fatigue and its properties relieves nausea and headaches too. And it must be remembered that it’s refreshing and inhibits harmful bacterial growth inside the mouth.

Matcha green tea

This beverage is a source of nutrients like vitamin A, C, E, K, and B. Furthermore, it contains the minerals selenium, chromium, zinc, and magnesium. L-theanine, a unique amino acid present in this green tea, possesses properties which assist in boosting alpha waves in the brain. Hence, it promotes relaxation, alertness, mood and mental clarity.

As stated by researchers, green tea is full of antioxidants such as chlorophyll and catechins, which cleanse the blood, leaving it alkaline. Also, the presence of polyphenols makes it effective in preventing cancer.

In a general way, matcha has properties which boosts energy with a healthy form of caffeine, prevents eye disorder such as glaucoma, boosts metabolism decreasing body fat and improves memory and concentration.

This miraculous beverage rich in EGCG helps fight various bacterial, viral, and fungal infections. Equally, it prevents renal damage, strengthens the immune system, improves cardiovascular health and controls type-2 diabetes.


There is nothing to lose in adding this kind of food to your diet. Its nutrients are: chlorophyll, antioxidants like flavonoids and phenolic acid, iron, electrolytes including magnesium and calcium, amino acids, vitamin A, C and E and selenium. As shown by researchers, there are many benefits you can get from this food like a high dose of chlorophyll, a healthy metabolism and a highly oxygenated and alkaline body. As well as that, it has antibacterial properties, strengthens your blood and rebuilds damaged tissue, detoxifies your body of heavy metals, purifies your liver, regulates your blood sugar, reduces inflammation and sore throat pain, improves digestion, eyesight, sleep, mental well-being and boosts the immune system.


Considered as a healthy medicinal herb, this food helps your body relieve stress and anxiety by reducing cortisol levels, increases energy levels and improves brain function, including memory. Moreover, studies have shown it can reduce blood sugar levels and is effective against several types of cancer. A few studies also have reported that this herb can reduce symptoms of depression. The same way, it has powerful effects on testosterone levels and significantly boosts sperm quality, collaborating for a reproductive health in men. Another characteristic is the increase in muscle mass and strength in men and a decrease in body fat. Besides all these advantages, this plant plays its role in reducing inflammation as well as cholesterol and triglycerides.

Beets: these superfoods are amazing!

Known as root vegetables, they are packed with essential vitamins, minerals and nutrients. Likewise, they are high in water content and low in calories and fat, which is beneficial for weight loss. With a high concentration of dietary nitrates, beets improve cognitive function and reduce the risk of dementia. These superfoods also has a blood pressure-lowering effect, which is stronger for raw beets. This means that a regular intake of beets regularizes blood pressure, decreasing the risk of heart attacks and stroke. Additionally, nitrates enhance athletic performance by boosting oxygen use and time to exhaustion. But to get this effect, it must be consumed 2-3 hours before training or competing. Studies have shown that beets also have anti-inflammatory and anti-cancer properties. And being a powerful source of fiber, they are good for the digestive system and lower the risk of chronic health conditions.


Raspberries, strawberries, blueberries, blackberries and cranberries contain vitamins, minerals, fiber and antioxidants, which are powerfully nutritional. Coupled with that, these amazing superfoods have an incredible capacity of decreasing the risk of heart disease, cancer and other inflammatory conditions. In a similar way, they improve digestion and other immune-related diseases. So, a regular consume of them does wonders in your system.

Monk Fruit

It is a melon-like fruit found in southeast Asia. This fruit is a natural sweetener, which is 300-400 times sweeter than sugar cane. Its antioxidant compound – called mogrosides – provides protection for the insulin-secreting cells of the pancreas and therefore improves insulin response. As a result, it produces anti-inflammatory effects through blood sugar regulation. Researches have proven that by controlling inflammation and upregulating antioxidant systems in the body, our mitochondria becomes healthy and their DNA is protected from oxidative stress, promoting longevity. What’s more, a daily intake of this fruit may be beneficial with its allergy relief, anti-cancer and anti-microbial properties. Other qualities that this fruit provides is a healthier metabolism, fights obesity and promotes an increase in HDL cholesterol, protecting from heart disease.

Dark Leafy Greens: Superfoods full of minerals

They are a great source of nutrients including folate, zinc, calcium, iron, magnesium, vitamin C and fiber. Correspondingly, they help avoid the risk of chronic illnesses, including heart disease and type-2 diabetes. With high levels of anti-inflammatory compounds known as carotenoids, count on these superfoods to protect you against certain types of cancer. The most common dark leafy greens are kale, swiss chard, collard greens, turnip greens and spinach.


This kind of plant is nutrient-rich, being crucial in managing diseases. Seeds such as beans, peas, lentils, peanuts and alfalfa belong to this group. Going into detail, pulses contain minerals, protein, fiber and vitamin B. Thus, their health benefits are the lowering of blood pressure and cholesterol as well as the management of type-2 diabetes. Additionally, due to their ability to provide a feeling of satiation, they promote weight loss.

Nuts and seeds

Nuts and seeds are a highly energetically and are full of concentrated protein, fatty acids, vitamins, minerals and fiber. So, eating only some nuts and seeds a day gives you satiation with the nutrients you need which complement your meal. According to several researches, a consume of these superfoods at least four times a week protects you against heart disease. In addition, they have anti-inflammatory and antioxidant properties. There is a large variety of nuts and seeds for you to choose, each one with its unique properties.

Types of nuts:

Brazil nuts

They are high in omega-6 fatty acids, are full of calories and a source of selenium.


They are superfoods higher in omega-6’s compared to omega-3’s and are full of calories. As well as that, they contain riboflavin, vitamin E, niacin, manganese, magnesium, copper and phosphorus.


They are slightly higher in omega-3’s than other nut varieties and are full of calories.  A regular intake of such superfoods decreases the amount of triglycerides and thiobarbituric acid-reactive substance levels. As a consequence, it increases total antioxidant activity.

Pine nuts

They are high in manganese and omega-6’s and are a good source of vitamin K, vitamin E, zinc, phosphorus, copper and magnesium.


With a high manganese content, they are also a source of lecithin, vitamin E, folate, vitamin B6, copper, calories, magnesium and phosphorus. And with their higher amounts of omega-3’s compared to omega-6’s make them effective against Alzheimer’s disease.


A significant amount of manganese makes them important for the normal functioning of the brain and proper activity of the nervous system. And despite having smaller quantities of copper and magnesium, they are also relatively high in thiamine, a suitable compound for nerve-related conditions as well as cardiovascular health. Also, the polyphenols in whole raw pecans are highly antioxidant.


They are high in both vitamin E and manganese content. What’s more, they are also rich in thiamine, B6, folate, copper, calories and magnesium. But what is really interesting about hazelnuts is that they can prevent reduction of HDL-C (the good cholesterol) concentrations in patients with type-2 diabetes.


They can often be mucus-forming when over-consumed. But they are high in omega-6 fatty acids with small amounts of omega-3 and contain a lot of calories.

Macadamia nuts

Studies clearly demonstrate that these nuts have an influence on a decrease in total LDL cholesterol and cardiovascular diseases. In spite of being low in omega fats, they contain an amount which offers a higher proportion of omega-3’s at about a 7:1 ratio of omega-6 to omega-3. As well as that, they have a high caloric content.


They are rich in calories and contain health benefiting nutrients, minerals, antioxidants and vitamins that are essential for optimum health. MUFA helps lower “bad cholesterol” and increases HDL or “good cholesterol” level in the blood. Consequently, it helps prevent coronary artery disease and stroke risk. Additionally, they have a high concentration of polyphenolic antioxidants, which reduces the risk of stomach cancer. Resveratrol is another antioxidant which protects you against cancers, heart disease, degenerative nerve disease, Alzheimer’s disease, and viral/fungal infections.  And thanks to vitamin-E, another powerful antioxidant, they help maintain the integrity of mucosa and skin by protecting from harmful oxygen free radicals. Nuts are an incredible source of minerals like copper, manganese, potassium, calcium, iron, magnesium, zinc, and selenium.

Types of seeds:

Sunflower seeds:

They are a source of vitamin E, which plays a very important role in the prevention of cardiovascular disease. Also, vitamin E protects the skin from ultraviolet radiation and has antioxidant and anti-inflammatory effects that result in the reduction of symptoms in asthma, osteoarthritis, and rheumatoid arthritis, conditions where free radicals and inflammation play a big role.  Equally, they contain a good amount of selenium, a compound which protects against cancer.

It’s necessary to highlight that it’s packed full of magnesium.

This compound decreases the frequency of migraine attacks, lowers blood pressure and helps prevent heart attacks. And it collaborates for strong bones the same way as calcium too, helping lend bones their physical structure. And it cannot be forgotten that copper which is also found in sunflower seeds provides strength and flexibility in bones and joints.

Sunflower seeds also contain tryptophan, an amino acid that helps produce serotonin, a neurotransmitter which relieves tension, calms the brain and promotes relaxation.

Pumpkin seeds

They contain L-tryptophan, which helps promote sleep and fight depression. Tryptophan is converted into serotonin and niacin, which aids in sleeping. Phytosterols, its other compound, helps reduce levels of LDL cholesterol.  Pumpkin seeds are filled with lots of minerals including phosphorus, magnesium, manganese, iron and copper. And they are a powerful source of vitamin K.

With a high zinc content,..

They are a natural protector against osteoporosis.  Moreover, they are a good source of vitamin E and an excellent source of vitamin B group (thiamin, riboflavin, niacin, pantothenic acid, vitamin B-6 and folates). This way, they reduce inflammation and counter arthritis pain and are good for prostate health.

Chia seeds

Their antioxidants promotes skin health and help fight premature aging by protecting the skin cells.  Because of their rich fiber content, chia seeds benefit digestive health. Plus, they help you feel fuller for longer, which is amazing for weight loss.

Chia seeds are especially high in omega-3 fatty acids, which work to protect the heart by lowering blood pressure, cholesterol levels and inflammation.

Rich in both alpha-linolenic acid and fiber, several studies suggests…

that chia seeds can help fight cancer growth, maintain normal blood sugar levels to fight diabetes and insulin resistance. Moreover, the protein in chia seeds can help build muscle mass and increase strength to help fuel your workouts.

Coupled with that,…

it has the ability to strengthen bone health and preserve bone density while reducing the risk of serious conditions like osteoporosis. This is because chia seeds are loaded with calcium and manganese, two important minerals which maintain bone health. Also, the compounds calcium, phosphorus, vitamin A and zinc are effective for your oral health.

Calcium is the building block of your teeth that is necessary for maintaining oral health. Meanwhile, zinc prevents tartar by keeping plaque from mineralizing onto your teeth and has an antibacterial effect that keeps bad breath germs away. Vitamin A and phosphorus are also important for strong teeth and a healthy mouth, both of which are plentiful in chia seeds.


With a low carbohydrates content…

but extremely high in both soluble and insoluble fiber, this kind of food supports colon detoxification, may help with fat loss and can reduce sugar cravings.

Another plus point is that they contain the type of omega-3 called ALA, which acts somewhat differently in the body compared to EPA/DHA. Thus, Alpha-linolenic acid (ALA) helps reduce the risk of coronary heart disease and hypertension, improve platelet function, reduce inflammation, promote healthy endothelial cell function, protect arterial function and reduce heart arrhythmias.

It should be noted that…

it benefits the skin and hair by providing essential fatty acids as well as B vitamins, which can help reduce dryness and flakiness. Similarly, it can improve symptoms of acne, rosacea and eczema. The same benefits equally apply to eye health, as flax can help reduce dry eye syndrome due to its lubricating effects.

Studies have shown that…

flaxseeds can naturally reduce cholesterol levels by increasing the amount of fat excreted through bowel movements and can treat hyperlipidemia. Using flax is a great way to naturally replace gluten-containing grains in recipes, as flax is easily metabolized and also anti-inflammatory. Plus, it is well-known for its effects against blood sugar spikes, making it a potentially useful tool for diabetics.

One of the greatest benefits of flaxseeds…

is their antioxidants, specifically the type called lignans, which are unique fiber-related polyphenols with anti-aging, hormonal-balancing and cellular-regenerating effects. 

Also, flaxseeds contribute to a decrease in systolic and diastolic blood pressure. And they have the ability to promote digestive health, reducing inflammation and protecting the lining of the GI tract. What’s more, they promote beneficial gut flora even in people with “normal” digestive systems.

But, it’s not over yet,…

because flaxseeds may be able to help prevent certain types of cancer, including breast, prostate, ovarian and colon cancer. Since they are jam-packed with healthy fats and fiber, they help you feel satisfied for longer, helping you to lose weight. This food has miraculous properties, like the ability to balance estrogen and reduce the risk of osteoporosis. And it can even help menstruating women by helping to maintain cycle regularity, such as encouraging the period between ovulation and menstruation.

Hemp seeds

These superfoods are rich in healthy fats and essential fatty acids. Classified as  great sources of protein, the compounds arginine and gamma-linolenic acid are efficient in reducing inflammation and the risk of heart disease. Added to this, they provide all the essential amino acids such as methionine and cysteine, as well as very high levels of arginine and glutamic acid.

The digestibility of hemp protein…

is better than protein from many grains, nuts and pulses.  Besides that, they contain high amounts of vitamin E and the minerals phosphorus, potassium, sodium, magnesium, sulfur, calcium, iron and zinc. Their 3:1 ratio of omega-6 to omega-3 may benefit skin diseases and provide relief from eczema and its uncomfortable symptoms. Hemp seeds may mitigate symptoms associated with PMS and menopause, thanks to its high levels of gamma-linolenic acid (GLA). Whole hemp seeds contain high amounts of fiber — both soluble and insoluble — which benefits digestive health.

Sesame seeds

Being packed with all essential fatty acids including omega-3, omega-9 and omega-6, sesame seeds serve as a natural hair growth stimulant. Not only do they nourish the scalp but they also promote follicular production. The tiny seeds also feature impressive amounts of protein as well as minerals, particularly magnesium, which is known for its anti-cancerous capabilities and relieving properties for many respiratory disorders. And they are similarly good for lowering the glucose levels in our blood, thus offering tremendous benefits to diabetic people.


an antioxidant present in these seeds, is widely known to enhance cardiovascular health. It successfully combats free radical damage and protects the DNA from any damage that is caused by radiation. Moreover, the seeds are also rich in oleic acid, which is a monounsaturated fatty acid that lowers bad cholesterol and supports good cholesterol in the body.

Black sesame seeds…

contain loads of iron, being one of the most common natural remedies to cure anemia. But they also boast a good amount of copper, many antioxidant enzymes and anti-inflammatory compounds. For certain, sesame seeds promote good joint health and strengthen the bones and blood vessels. Being a good source of fiber, the seeds take care of the colon, ensuring a good digestive system.

These superfoods have significant amounts of zinc, which stimulates the mineral density of bones and prevents the onset of osteoporosis. These seeds contain calcium too, which is important for good bone health. Another remarkable benefit of sesame seeds is that they maintain good oral health by removing dental plaque and whitening the teeth. That is why it is recommended to gargle regularly with sesame seed oil to keep our mouth clean and germ-free.


It is a good source of manganese, vitamin C, vitamin B6, selenium and fiber. Research indicates that garlic may be effective in reducing cholesterol and blood pressure, as well as supporting immune function. And you can also find sulfur, an element which prevents certain types of cancer.

Olive Oil

It contains monounsaturated fatty acids (MUFAs) and polyphenolic compounds. So, adding olive oil to your diet may reduce inflammation and your risk of certain illnesses such as heart disease and diabetes. It also contains antioxidants such as vitamins E and K, which can protect against cellular damage from oxidative stress.


This root contains antioxidants, such as gingerol. In addition, it may be effective for managing nausea and reducing pain from acute and chronic inflammatory conditions. In a similar way, it may also reduce your risk of chronic illnesses such as heart disease, dementia and certain cancers.

Avocados: these superfoods are good for your skin

It’s rich in many nutrients, including fiber, vitamins, minerals and healthy fats. Avocado is high in monounsaturated fats (MUFAs). Oleic acid is the most predominant MUFA in it, which is linked to reduced inflammation in the body. Therefore, eating avocado may reduce your risk of heart disease, diabetes, metabolic syndrome and certain types of cancer.

Sweet Potato

It is a root vegetable packed with many nutrients, including potassium, fiber and vitamins A and C.  Carotenoids is another compound, which is a type of antioxidant that may reduce your risk of certain types of cancer. And another impressive property is that sweet potatoes may actually improve blood sugar control in those with type-2 diabetes.

Mushrooms: superfoods which are source of energy

Some of the most common varieties of edible mushrooms are button, portobello, shiitake, crimini and oyster mushrooms. Despite a small variation in the nutrients according to the type, mushrooms are loaded with vitamin A, potassium, fiber, and several antioxidants. And with their unique antioxidant content, mushrooms have reducing inflammation properties and prevent certain types of cancers.

What Conclusion Can You Draw About Superfoods?

In order to achieve better health and trigger your system performance, these kinds of foods have all the nutrients, compounds and minerals.  And the amazing thing about them is that they are pure, sun-kissed and 100% natural. Therefore, there is no need to turn your back on what works for you.

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