Having a stable diet with lots of nutrients and minerals is something that you can’t miss out on in your life. After all, your body needs fuel to consume and keep in good shape as the day passes.

Over the past few years, the food industry has started to label certain foods as “superfoods,” claiming they have extraordinary effects on our bodies. 

You can see fitness coaches and mentors consuming them and touting all their benefits, but how good are they really? Are superfoods actually that “super,” or are they just another marketing tool to increase sales?

This article covers all you need to know about these special foods and the scientific proof behind them. 

What are superfoods?

A superfood is a compound meal or a single food that has a high amount of nutrients like:

• Vitamin A
• Vitamin C
• Antioxidants

These foods are especially loved by people that work out or those who need a high concentration of nutrients in their diet.

Now, the term “superfood” is not new. It was created in the 20th century during World War I to promote banana intake. This is because bananas have high levels of sugar and potassium, which soldiers need during battle.

The term was made popular again in the current century, and now more people know about superfoods than ever.

Benefits of consuming superfoods

Based on the National Library of Medicine, superfood consumption “might contribute to the prevention of metabolic syndrome, for example, due to the presence of potentially bioactive compounds.”

However, that isn’t the only benefit. Superfoods have other special properties that can help you to:

• Lower cholesterol
• Prevent cancer
• Enhance performance during training
• Improve your heart function
• Strengthen your immune system

Scientific proof about superfoods

There’s not enough solid evidence to make the term superfood completely accepted within the nutritionists' community. In fact, according to the Harvard School of Public 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.”

However, much of the research done on superfoods offer scientific support to the claim that these foods really are great for your health. For example, we are sure that an avocado has healthy fats, and that an orange has loads of Vitamin C.

Many raw vegetables can also be added to the list of superfoods, since a study posted in Frontiers in Nutrition said that, “higher intakes of raw, but not cooked, vegetables were associated with lower CVD (cardiovascular disease) risk.”

Hence, there is plenty of official and reliable information that proves that adding superfoods to your diet can improve your overall health.

Types of superfoods

You are what you eat. So, to help you compose some healthy, energizing meals we have created a list of superfoods that you can include in your diet.

Avocado

Avocado is a well-known superfood. Avocados have monounsaturated fats that help your heart and reduce the possibility of heart disease.

This fruit is a must-have in your superfood recipes.

Berries

Berries are a great source of flavonoids, which help reduce the risk of heart attacks, especially in women. 

There are many different types of berries such as:

• Cranberries
• Raspberries
• Goji berries

Mix and match to combine them in different healthy meals and smoothies. Check out the recipe for an awesome strawberry and blueberry smoothie below!

Beets

Not everyone loves the taste of beets, but they can have an incredibly positive impact on the body. 

For example, they are a strong source of vitamin B9 and help your cells recover. This nutrient also controls the damage to blood vessels.

To give it a try, you could prepare vegan garlic butter beets as a snack.

Cinnamon

Cinnamon is a well-known spice that you are probably familiar with. It helps reduce inflammation and control blood sugar levels.

It’s great for baking, so feel free to include it in your vegan cinnamon rolls.

Chia seeds

Chia seeds have antioxidants, protein, and fiber that your body needs. This food helps you fuel your body and doesn’t have a lot of calories – only 100 calories per ounce.

Garlic

Garlic is another superfood that you surely know. This food enhances your immunity and has anti-inflammatory properties.

It’s a tasty element that you can add to most of your dishes.

Ginger

Ginger is a traditional root that gives your body vitamin C, potassium, and magnesium. It’s a delicious culinary component that helps to reduce pain and control blood sugar.

You can also mix it with tea to help you control the flu and digestive irritation.

Compound superfood recipes

Here are some quick meals that you can prepare with superfoods and enjoy for lunch, breakfast, or snacks. They are nutrient-rich and are especially created to give you a boost of energy or improve your immune system.

Some of the recipes that you could try are:

• Kale and banana smoothie
• Strawberry and blueberry smoothie
• Quinoa bowl with fennel

The bottom line - Are superfoods real or just a marketing gimmick?

Superfoods are real and here to stay. As you consume them, you can see a clear impact on your energy levels and performance. 

So go out and grab a big bag of superfoods next time you hit the grocery store. Your body and mind (not to mention your doctor) will thank you!