In today's fast-paced world, maintaining good health is more important than ever. Fortunately, nature provides a treasure trove of nutrient-rich foods and plant extracts known as superfoods, each offering unique benefits to support your beauty and well-being goals.
From boosting immune function to promoting heart health and enhancing skin radiance, these nutritional powerhouses are essential for achieving optimal wellness. But what exactly are superfoods, where can you find them, and which ones should you be focusing on? These are just a few key questions we’re covering in this comprehensive guide. Read on to find out more.
What are superfoods?
Superfoods are nutrient-rich foods that are particularly beneficial for health and well-being due to their high levels of vitamins, minerals, antioxidants, phytonutrients, flavonoids, and other essential nutrients.
So, why the title ‘superfood’? According to the Nutrition Source at Harvard Health, “There’s no scientifically based or regulated definition for superfood, but generally, a food is promoted to superfood status when it offers high levels of desirable nutrients, is linked to the prevention of a disease, or is believed to offer several simultaneous health benefits beyond its nutritional value.”
In other words, adding superfoods to your diet is a good idea if you’re looking to boost your health, fill in any nutritional gaps and give your body that extra oomph to get through the day!
Why do you need superfoods in your diet?
Certain foods deserve special recognition as ‘superfoods’ as they have the potential to significantly boost the nutritional value of your meals and snacks, thereby taking your health and wellness goals to a whole new level.
When it comes to your plate, including these superfoods in your diet can help you meet your nutritional needs more effectively, support your overall health, and reduce the risk of chronic diseases.
- Berries (blueberries, strawberries, and acai berries)
- Leafy greens (spinach, kale, and Swiss chard)
- Nuts and seeds (almonds, chia seeds, and flaxseeds)
- Fatty fish (salmon, mackerel, and sardines)
- Cruciferous vegetables (broccoli, Brussels sprouts, and cauliflower)
- Whole grains (quinoa, oats, and brown rice)
- Legumes (lentils, chickpeas, and black beans)
- Yoghurt and fermented foods (Greek yoghurt, kefir, and sauerkraut
- Turmeric and ginger
- Avocado
Key benefits of superfoods
- Providing potent antioxidants to combat oxidative stress linked to ageing
- Boosting immune function
- Supporting heart health
- Enhancing brain function
- Protection against chronic diseases
Good for your gut (and skin)
A healthy gut and glowing skin are closely linked, forming a dynamic relationship often referred to as the gut-skin axis. The gut houses trillions of bacteria, collectively known as the gut microbiota, which play a crucial role in maintaining overall health, including skin health. When the gut microbiota are in balance, they help regulate immune function, reduce inflammation, and support proper digestion and nutrient absorption- which all have a positive impact on your skin.
On the other hand, an imbalance in gut bacteria, known as dysbiosis, can lead to inflammation, which may manifest as skin conditions such as acne, eczema, or psoriasis. Additionally, the gut microbiota produces metabolites and neurotransmitters that can influence skin health, mood, and stress levels. Therefore, nurturing a healthy gut through a balanced diet, probiotics, and gut-friendly lifestyle habits can contribute to clearer, more radiant skin.
So, when you talk about superfoods in the context of skin and gut health, they’re rich in vitamins, minerals, antioxidants, and fibre, which provide essential nutrients that promote a radiant complexion and support good digestion.
For skin health, superfoods deliver a potent blend of antioxidants that combat free radicals, helping to reduce oxidative stress and protect skin cells from damage. Additionally, many superfoods contain vitamins and minerals essential for skin regeneration and collagen production, promoting firmness and elasticity.
In terms of gut health, superfoods are often rich in fibre, which plays a crucial role in supporting a healthy digestive system. Fibre aids in digestion, promotes regular bowel movements, and acts as a prebiotic, nourishing beneficial gut bacteria.
Certain superfoods also contain probiotics or promote a healthy gut microbiome, which can contribute to improved digestion, nutrient absorption, and overall gut function.
ALSO SEE: The one probiotic you need for your gut
Where to get superfoods
While you can always load your trolley with fruits, veggies, wholegrains and legumes, supplements are a great way to get more superfoods into your diet, especially if you're always on the go or have dietary restrictions. They come in concentrated doses of essential nutrients you can find in superfoods, making it easier to meet your daily nutritional needs.
Plus, supplements can offer standardised formulations that guarantee reliable potency and purity, which may vary in whole foods due to factors like soil quality and processing methods.
Some superfoods like spirulina or wheatgrass can be challenging to include in your everyday meals because of their taste or texture. But with supplements, you can get all the nutritional benefits without having to compromise on taste.
However, it's important to remember that supplements should be used to complement, not replace, a balanced diet that includes whole, nutrient-dense foods for optimal health and well-being.
Looking for a place to start with superfoods? Check out these 15 nutrient-dense options with proven health benefits.
Grasses
Barley grass
- Rich in vitamins and minerals, including vitamin C, vitamin B6, and manganese.
- Contains chlorophyll, which may help detoxify the body and promote healthy digestion.
- Supports immune function and reduces inflammation.
- Contains antioxidant properties that offer protection against oxidative stress.
- Some studies suggest it may help lower cholesterol levels and promote heart health.
Alfalfa grass
- High in vitamins A, C, E, and K, as well as several B vitamins.
- Contains minerals such as calcium, magnesium, and iron.
- Rich in chlorophyll, which aids in detoxification and supports overall health.
- Helps to regulate blood sugar levels and support healthy cholesterol levels.
- Potential anti-inflammatory properties that benefit joint health.
- Some research suggests it may have estrogenic effects, potentially aiding in menopausal symptoms.
Wheatgrass
- Packed with vitamins A, C, and E, as well as iron, calcium, magnesium, and amino acids.
- High in enzymes that help the body break down food and absorb nutrients
- Some studies show it helps to boost the metabolism and curb hunger
- Has anti-inflammatory properties that could benefit conditions like arthritis.
- Some studies suggest it may help lower cholesterol levels and blood pressure.
- Rich in antioxidants, which may help protect against oxidative damage and support overall health.
Where to find these grasses
50 Organic Superfoods Drink Mix
Kiddies 5O Organic Superfoods Drink Mix
Beauty Gen Beauty Greens Collagen
Remedy Greens SuperSterol Immune
Algae
Spirulina
Spirulina is a blue-green algae that has many health benefits. It’s full of protein, vitamins, minerals, and antioxidants, making it a valuable dietary supplement for vegetarians and vegans. Spirulina also contains phycocyanin, which is a powerful antioxidant that helps to reduce the risk of chronic diseases like cancer, promoting overall health.
Studies suggest that spirulina can enhance immune function by stimulating the production of antibodies and cytokines, reducing the incidence and severity of infections. Its anti-inflammatory properties also make it beneficial for alleviating symptoms of inflammatory conditions such as arthritis and allergic rhinitis.
Overall, spirulina is a great addition to a balanced diet as it promotes vitality and longevity.
Chlorella
Chlorella is a type of algae that helps the body to naturally detoxify itself, strengthen the immune system, improve digestion, and boost energy levels.
It’s also a complete source of protein as it contains all the essential amino acids that the body needs. People often use chlorella to improve their overall health and well-being.
Where to find algae
50 Organic Superfoods Drink Mix
Kiddies 5O Organic Superfoods Drink Mix
Beauty Gen Beauty Greens Collagen
Remedy Greens SuperSterol Immune
Plants
Ginger
Ginger contains bioactive compounds with powerful medicinal properties, including anti-inflammatory and antioxidant effects. It's commonly used to support digestion, reduce nausea, and alleviate symptoms of colds and flu.
Where to find ginger
Remedy Greens Supercelery Digestion
Raw Cacao
Raw cacao is a superfood that is packed with antioxidants, flavonoids, and essential nutrients such as magnesium, iron, calcium, and potassium. It’s believed to have potential health benefits that could help reduce the risk of chronic diseases like heart disease and cancer.
Studies show that raw cacao's flavonoids may also improve heart health and cognitive function, while its hydrating and protective properties may contribute to improved skin health. Overall, raw cacao is a healthy and delicious addition to any diet.
Aloe Vera
Aloe vera is a superfood with plenty of health benefits. Its gel nourishes the skin, offering hydration and healing wounds. It's rich in vitamins, minerals, and antioxidants, making it a nutrient-packed addition to any diet or skincare routine.
Aloe vera juice may relieve digestive symptoms due to its enzyme content. It also has anti-inflammatory and antimicrobial properties that can improve immune function, reduce inflammation, and regulate blood sugar levels.
Where to find these plants
50 Organic Superfoods Drink Mix
Kiddies 5O Organic Superfoods Drink Mix
Beauty Gen Beauty Greens Collagen
Remedy Greens SuperSterol Immune
Mushroom blend
- Maitake mushroom - Rich in vitamin D, it offers cancer protection and supports bone health.
- Reishi mushroom- Supports the healthy functioning of the immune system thanks to a host of antioxidant properties.
- Himematsutake mushroom- Stimulates the immune system, improves the quality of life in diabetics, reduces cholesterol, and helps to prevent osteoporosis.
- Sinensis mushroom – Boosts overall energy and strength levels while enhancing the immune system’s ability to function well.
- Turkey tail mushroom – Supports a strong immune system, enhances cognition and exercise performance, supports gut health, reduces inflammation, and lowers blood sugar in type 2 diabetes.
- Shiitake mushroom – Lowers cholesterol and improves blood vessel function, while enhancing the immune system.
- Lion’s Mane Mushroom – Helps to lower inflammation markers, improve heart health, prevent cancer, and improve symptoms of depression and anxiety.
- Zhu Ling Mushroom- Strong immune system enhancer, plus anti-inflammatory and liver-protecting ingredients.
- Meshimakobu mushroom – Has potent anti-inflammatory properties and supports the immune system, helps to reduce eczema and inflammatory skin conditions.
- Chaga mushroom - Antioxidant-rich with potential health benefits including lowering cholesterol, slowing cancer growth, boosting immune function, and reducing blood pressure.
Where to find this exclusive mushroom blend
50 Organic Superfoods Drink Mix
Kiddies 5O Organic Superfoods Drink Mix
Beauty Gen Beauty Greens Collagen
Remedy Greens SuperSterol Immune
Fruits and veggies
Berries
Countless studies have shown that berries are packed with antioxidants and vitamin C, which help to brighten skin, reduce dark spots, and promote collagen for youthfulness. Their high antioxidant level also combats free radicals and helps to prevent premature ageing and damage.
Additionally, berries aid in disease prevention and boost cellular turnover, further enhancing skin health. Incorporating acai berries, strawberries, blueberries, raspberries, cranberries, blackberries, and pomegranate into your beauty wellness routine supports radiant skin plus a healthy gut and immune system.
Dragon fruit
Dragon fruit earns its superfood status thanks to its rich array of vitamins, minerals, and phytonutrients, including vitamin C, B vitamins, iron, and antioxidants like betalains, which contribute to immune support, skin health, and potentially reducing the risk of chronic diseases.
Celery
Celery is a nutritious vegetable with a high water content and is low in calories. It has many health benefits, such as supporting heart health, maintaining bone health, promoting hydration, and reducing inflammation.
Additionally, compounds like apigenin and luteolin may offer anticancer potential. Celery is versatile and can support weight loss and digestion.
Kale
Kale is classified as a superfood due to its exceptional nutrient density, boasting high levels of vitamins A, C, and K, along with minerals like calcium and potassium, making it a powerhouse for supporting immune function, bone health, and overall well-being.
Where to find these fruits and veggies
50 Organic Superfoods Drink Mix
Kiddies 5O Organic Superfoods Drink Mix
Beauty Gen Beauty Greens Collagen
Remedy Greens SuperSterol Immune
Beetroot
Beetroot is considered a superfood due to its high nitrate content. Nitrates may help enhance athletic performance, support heart health by reducing blood pressure, and boost cognitive function by increasing blood flow to the brain.
Beetroot is also loaded with vitamins, minerals, and antioxidants, making it a versatile and nutritious addition to a balanced diet.
Where to find beetroot
So, whether you choose to enjoy superfoods in their natural form or through convenient supplements, prioritizing these nutritional powerhouses can help you achieve your health and wellness goals. So why wait? Start incorporating these 15 science-backed superfoods into your routine today and reap the countless benefits they have to offer.
