by Paola Toia
There is no precise definition for i superfoods, even if they can be considered gods foods rich in nutrients, capable of bringing important health benefits. They are foods of plant origin, low in calories, with a high content of antioxidants, proteins, omega-3s, minerals, fiber, vitamins or other essential nutrients with proven health benefits.
Ma what are superfoods and what properties do they have? Let's find out together!
What are superfoods and what characteristics do they have?
- Avocado: rich in vitamins and monosaturated fatty acids, it is ideal for our cardiovascular health and a healthy diet. Everyone can consume avocado, even pregnant women as long as they pay attention to the quantities. Standard portion: 50-70 g.
- Goji berries: they have a high content of antioxidant polysaccharides, vitamins, flavonoids, phenolic compounds and perform an excellent antioxidant action for all ages. How many to take? 5-12 g according to traditional Asian medicine, but always follow the instructions of a herbalist or naturopath.
- Turmeric: it is a spice with multiple virtues, as it has different functions, such as antimicrobial, antitumor, anti-inflammatory and anti-obesity; also excellent for skin, diabetes and irritable bowel. There are no recommended dosages, but you can use it in the kitchen by adding it to foods as sauces for the first or second courses.
- Rich cabbage (also known as kale): rich in fiber, antioxidants, carotenoids, polyphenols, vitamins and minerals, it is excellent to consume with meals. Standard portion: 200 g.
- Blueberries: important for eye health, cardiovascular health and bone protection. Standard portion: 150 g.
- macadamia noose: native to Australia (in particular from the Queensland region), it protects against oxidative stress, the onset of tumors and has benefits for the lipid profile. Standard portion: 30 g (or about 20 nuts).
- Chia seeds: Originally from Mexico and rich in omega-3 and 6, these seeds have benefits on blood pressure, lipid profile and oxidative stress. Recommended amount: 15-25 g / day (no more than 48 g / day).
- Flax seed: rich in omega-3, they are ideal for cardiovascular health and prevention of osteoporosis, rheumatoid arthritis, tumors and fight constipation. Standard portion: 30 g (or about 3 tablespoons).
- Spirulina: unicellular blue algae, rich in proteins, carotenoids, vitamins, minerals, essential fatty acids and antioxidants, it is useful for the immune system and against osteoporosis, also antibacterial, anti-cancer, anti-inflammatory, anti-diabetes and anti-cholesterol. Where can you buy it? In herbal medicine and for quantities we recommend from 1 to 8 g.
- Ginger: there are numerous benefits of this root, for digestion, nausea, antioxidant, antitumor, anti-obesity, anti-diabetes and anti-inflammatory functions.
Note: always respect the seasonality of the products. It should also be noted that this is a sample of foods, but the list is flexible and other healthy foods can be added.
From superfood to super diet
These foods, from the proven healthy and beneficial properties for our health, they are certainly important for the body, but we must not consider them "miraculous" foods. About, Carlotta Lassandro, nutritionist of the Nutrimi team, argues that: "The superfood does not exist: no food is miraculous, each food is part of a diet as a whole and from which it is difficult to separate the effect of the individual. It is true, some foods have a particular composition which can make them more 'super' (not necessarily better) than others, but it is the quality of the entire diet that reigns supreme: not superfood, therefore, but super diet ".
Superfoods, therefore, must always be consumed with balance, as part of a dietary regimen various and balanced, even better if recommended - in case of need - by an expert such as a dietician or nutritionist.