Superfoods have truly become trendy in recent years. Whether exotic or local superfoods, hardly anyone can escape them anymore. With their many nutrients, minerals and vitamins, they are incredibly healthy and can help you with many different health problems. So, a balanced, nutrient-rich diet should not be without various superfoods!
Especially in combination with sports, the right foods are perfect for building muscle or even losing weight. In today's blog post, we will explain the 15 most surprising superfoods, what to consider when consuming superfoods and why they are so healthy.
Discover the superfood oats - Verival Porridge here
What is a superfood?
As the name suggests, superfoods are foods that are supposed to be particularly good for the body. According to the English Oxford Dictionary, the term superfood refers to “a nutrient-rich food that is considered particularly beneficial for health and well-being”.
The European Food Information Council describes superfoods as “foods, especially fruits and vegetables, that have a higher health benefit than other foods due to their nutrient content”.
Of course, it can also be said that the term superfood has been shaped by the media in recent years. And that is true so far. The term superfood is now often used exponentially. But that does not detract from the actual meaning!
What has often been known for centuries has now been trending for years. Superfoods have become an integral part of any conscious and healthy diet due to their high vitamin and nutrient content.
What should you bear in mind when consuming them?
Superfoods can be eaten in many different forms, such as fresh, dried or pureed. This way, you can ensure a healthy and balanced diet. However, you should be aware of possible allergic reactions, as exotic superfoods are often not on the natural menu. In addition, interactions with medication can occur.
As good as superfoods are for the body, the ecological footprint that they often leave behind should not be neglected. Long transport routes, sometimes questionable cultivation methods without strict control or even poor hygiene standards can be part of superfood production.
These are the top 15 superfoods
The list of superfoods could go on forever. But what all superfoods have in common is their wide variety of different nutrients and vitamins. Our list is led by the local hero oats! Oats are THE local superfood. Extremely healthy, a great aid to weight loss and perfect as a nutritious breakfast, oats are truly the winner among superfoods. But chia seeds, flax seeds, various berries, spinach, as well as almonds, avocado and pumpkin seeds can also be found on our list. We have compiled the top 15 for you here:
1. Oats
2. Chia
3. Flaxseed
4. Blueberries
5. Spinach
6. Cabbage
7. Avocado
8. Broccoli
9. Almonds
10. Pumpkin seeds
11. Papaya
12. Pomegranate
13. Ginger
14. Turmeric
15. Green Foods
These are the best local superfoods
If you don't want to resort to exotic superfoods, you can also benefit from local foods! The 3 best local superfoods are oats, flaxseed and berries. The advantages of local superfoods are that they do not have long transport routes and are still extremely healthy and nutritious.
The berries on many lists of superfoods are mainly exotic fruits. Although these berries can often be found in our supermarkets, it is not difficult to achieve the same goals with local fruits. The blueberry is full of vitamins, minerals and antioxidants and is on a par with exotic berries.
Oats are probably the most popular local superfood. Oat flakes are good for our nervous system, our metabolism and our heart. With vitamin B7, zinc, B1, B6, iron, magnesium and calcium, oats are probably one of the most nutritious superfoods of all! And you don't have to resort to food from another continent for that.
Flax seeds have an anti-inflammatory effect, are important for the metabolism and contribute to a healthy immune system. Porridge can be combined with berries and flax seeds, especially at breakfast time! This is an incredibly healthy and nutritious way to start the day. You can't go wrong with these three local vitamin bombs.
At Verival, we have many different types of porridge in our range. Whether you do a lot of sport or just love breakfast, you are sure to find what you are looking for with us. You shouldn't skimp on breakfast, because breakfast is known to be one of the most important meals of the day!
The Verival sports breakfast – find out more here
How healthy are superfoods really?
Superfoods are foods that have a remarkably high nutrient density. They are particularly rich in phytochemicals, free radicals and polyunsaturated fatty acids.
It actually goes without saying that all superfoods are of high-quality organic origin. Only then do they deliver what they promise and are therefore suitable for a healthy diet.
The individual foods can be processed and combined in many different ways. Together with filling oats – for example in muesli or porridge – they make an unbeatable combination.
Superfoods also help you with many different health issues. Oats help the intestines, broccoli can be used to treat respiratory diseases, and almonds can prevent high blood pressure and high blood lipid levels.
Which superfoods are suitable for losing weight?
It is well known that superfoods are probably the healthiest foods. But how exactly can oats and co. help you lose weight? Is that even possible?
Oats, for example, are an extremely good aid for losing weight! Due to the many dietary fibers, it makes you feel full for a long time. This helps you to prevent cravings. With its many nutrients and minerals, the oat diet also helps to prevent deficiencies. With its high protein content, it is also good for building muscle. So, coupled with exercise, oats are most effective if you want to lose weight. If you like the oatmeal diet, you might want to try it.
Flax and chia seeds are also full of fiber, which will keep you full for a long time. The high protein content helps to build and protect muscles. Therefore, it is best to do sports in combination with flax and chia seeds. When it comes to weight loss, sports and nutrition go hand in hand.
The healthy seed husk of flax also contains many mucins. These in turn consist of xylose and galactose. The seeds also contain vital omega-3 fatty acids, which cannot be produced by the body on its own.
3 recipes with superfoods
Because it is important to us that you not only get excited about superfoods, but also get the chance to experiment with oats, chia or flaxseeds yourself, we have summarized the three best Verival superfood recipes for you here!
Basic porridge recipe – sugar-free and vegan
Scottish oats porridge is quick and easy to prepare. You only need three ingredients for the basic recipe, and then you can add your favorite fruits and spices.
Preparation time: 10 mins.
Course: breakfast
Servings: 1
Ingredients
- 180 ml milk or plant-based drink
- 3-4 tbsp rolled oats
- 1 pinch of salt
Preparation
- Bring the milk (or plant-based drink) to the boil in a pan.
- Add the oats and turn the heat down to low.
- Simmer for about 5 minutes (stirring constantly with a wooden spoon to prevent the milk from burning and to give the porridge a nice creamy texture).
- Remove the pot from the stove and let the porridge steep until it reaches the right consistency.
- Finally, add a pinch of salt. This will bring out the flavor of the oats even more, whether you like your porridge with sweet or savory toppings.
Chia seed pudding with raspberries
Chia seeds as a small sweet breakfast or the perfect snack for in between.
Preparation time 5 min.
Total time 5 min.
Course: Breakfast, Snack
Keyword: chia seeds, raspberries, pudding
Servings: 1
Calories: 106 kcal
Ingredients
- 2 tbsp chia seeds
- 1 sachet vanilla sugar
- 100 ml milk or plant-based drink
- Fish raspberries
Preparation
- Add the chia seeds and vanilla sugar to milk or a plant-based drink of your choice.
- Purée fresh raspberries and mix some or all of them into the pudding.
- Leave to soak in the fridge for at least 2 hours, or preferably overnight.
- Garnish with berries and chia seeds or coconut flakes as you like.
Tip
Chia seed pudding with delicious raspberries. Super refreshing for breakfast and the ideal snack in the afternoon! pssst...or in the office in the morning 😉.
Nutritional information
Calories: 106 kcal
Porridge basic recipe – sugar-free and vegan
Ingredients
- 180 ml milk or plant drink
- 3-4 tbsp oatmeal
- 1 pinch of salt
Preparation
-
Bring the milk (or plant drink) to a boil in a saucepan.
-
Add oatmeal and switch the stove to a low setting.
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Simmer the porridge for about 5 minutes (stirring constantly with a spoon so that the milk does not burn and the porridge gets a nice creamy texture).
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Remove the pot from the heat and let the porridge steep until it gets the right consistency.
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Finally, add a pinch of salt. This enhances the flavor of the oatmeal even more, whether you want to enjoy your porridge with sweet or savory toppings.
Chia seed pudding with raspberries
Ingredients
- 2 tbsp chia seeds
- 1 pack of vanilla sugar
- 100 ml milk or plant drink
- fresh raspberries
Preparation
-
Pour the chia seeds and vanilla sugar into the milk or a vegetable drink of your choice.
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Puree fresh raspberries and mix wholly or partially with the pudding.
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Leave to swell in the fridge for at least 2 hours, preferably overnight.
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Garnish as desired with berries and chia seeds or coconut flakes.
Tip
Nutritional values
Delicious Recipe: Overnight Oats with Chia Seeds
Ingredients
- 4 tbsp oatmeal (approx. 45g)
- 80 ml water, milk or a plant-based alternative
- 1 tbsp. yoghurt
- 1 tbsp chia seeds (equivalent to about 15 g of chia seeds)
- Honey, agave syrup or maple syrup for sweetening
- Fruits, nuts and seeds of your choice (as a topping)
Preparation
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Water, milk or a vegetable alternative comes together with the oatmeal and the chia seeds in a glass and is stirred well.
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Our insider tip: Add a tablespoon of yogurt.
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For sweetening, we recommend honey, agave syrup or maple syrup.
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The mixture is put in the fridge overnight or for at least 2 hours.
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Then stir well, garnish with fruit, nuts or seeds and enjoy.
