Superfoods is a term for products that have become increasingly popular in recent years. Are they really as good for you as they're hyped up to be, or is it mostly a trend? In this article, we'll discuss some superfoods and what they can mean for your health.

The term 'superfoods' refers to products with exceptionally high nutritional value. These are often (dried) fruits, plants, or seeds. What qualifies as a superfood? There are no strict criteria for this term, so it doesn't always say much about the product itself. In reality, all vegetables, fruits, and nuts with high nutritional value could be considered superfoods. In this article, we have chosen a few popular superfoods that you can add to your meals for that extra boost.

Cacao nibs

Raw cacao is one of the most potent antioxidants out there. These antioxidants can protect against inflammation, aging, and aid in improved blood flow. Research indicates both physical and mental benefits of raw cacao: it makes cells in your body more insulin-sensitive, can lower blood pressure, has a calming effect (reducing cortisol levels), and can improve your mood due to the presence of phenylethylamine. Cacao beans are rich in fiber and contain magnesium, zinc, iron, potassium, zinc, and selenium. So, it's a true superfood that you can add to your breakfast or lunch in the form of raw cacao nibs!

Goji berries

Bright red berries from Southeast Asia, often found in dried or powdered form in the Netherlands. They contain high levels of vitamin C and zinc. These berries also have vitamin A, B2, potassium, selenium, and relatively high protein content. Goji berries boost the immune system due to their antioxidants, promote metabolism, and may aid in weight loss. You can add goji berries to your muesli, yogurt, or have them as a snack. They are often found in a mix with assorted nuts.

Chia seeds

These small, black seeds originate from Central and South America and were used as food and medicine by the Maya and Aztecs thousands of years ago. Chia seeds are a rich source of antioxidants, essential fatty acids (including omega-3), magnesium, calcium, selenium, iron, proteins, and are high in dietary fiber. Chia can help balance your blood sugar, strengthen the immune system, and reduce inflammation. Due to their high fiber content, they are also excellent for digestion and regularity. You can use chia in various ways – sprinkle it on your salad, muesli, or yogurt. When soaked in water (or coconut milk), it turns into a gel that can be used for a delightful chia pudding.

Algae: Spirulina & Chlorella

Spirulina is a blue-green saltwater algae, and chlorella is a dark green freshwater algae. They may look similar but have different effects. Both contain omega-3 fats that positively impact the immune system and resistance. Spirulina and chlorella also contain chlorophyll, which has detoxifying and liver-protective properties. It helps in eliminating toxins from your body and regulates digestive activity and metabolism, reducing appetite and balancing blood sugar levels. Additionally, these compounds can help strengthen muscles. Spirulina is known for its high protein content and numerous vitamins and minerals, including carbohydrates and iron, giving a boost to your energy levels. Chlorella can support blood pressure and maintain healthy hormonal function. It contains over 20 different vitamins and minerals, including notable ones like beta-carotene (beneficial for cell renewal) and all B-complex vitamins. You can take these products separately or together in supplement or powdered form. If you choose powder, you can mix it into a vegetable, fruit, or protein shake.

Açaí berries

These dark blue berries from South America are particularly good for the immune system and are packed with essential nutrients. They are often referred to as the Brazilian wonder fruit. In the Netherlands, you can find them as fruit juice, dried, frozen, or in powdered form. They are high in antioxidants, vitamins, and minerals, particularly calcium, magnesium, and iron. For a fruit, they have a high-fat content, making them a favorite among athletes as a healthy snack that can provide an energy boost similar to an avocado or a handful of nuts. In Amsterdam, you can now enjoy açaí bowls with granola or healthy açaí berry shakes at various places. If you want to try a delicious açaí bowl, our personal favorites are from Shake City on Overtoom.

Wheatgrass

This superfood has somewhat lost its popularity but remains effective. Wheatgrass consists of the newly sprouted leaves of the common wheat plant, also known as sprouted wheat kernels, which grow rapidly. However, it's gluten-free. It's rich in antioxidants, vitamins (especially A, C, and E), and minerals like phosphorus, iron, potassium, calcium, and magnesium. Nearly 70% of the plant is composed of chlorophyll, the same essential compound found in spirulina and chlorella. Studies show that a shot of wheatgrass can contribute to a feeling of fullness and thus aid in weight loss. A shot of fresh wheatgrass juice (30 ml) may not be the most palatable option, but it contains the most nutrients – more than wheatgrass powder or pills. It's sometimes said that a shot is equivalent to consuming two servings of vegetables and 200 grams of fruit. While this might be the case, it should not be viewed as a substitute. Our advice is to consume plenty of fruits and vegetables and use wheatgrass as an addition to enhance your health.

Matcha

Another green superfood in the form of a drink is matcha. Matcha is a green tea powder from China and Japan that contains up to 10 times more antioxidants than regular green tea. It's also rich in vitamins and minerals. It stimulates and enhances your concentration due to the caffeine it contains (about a quarter of the caffeine in a cup of coffee). The caffeine is released gradually, providing you with extra energy while also promoting a calming effect (studies indicate that it can reduce stress). Matcha also contains chlorophyll, which helps the body eliminate toxins. Furthermore, matcha boosts metabolism and speeds up the metabolic rate, promoting fat burning. It's essential to note that there is a significant difference in the quality of matcha available on the market. Always ensure you have high-quality matcha to benefit from the right nutrients and better taste. You can make a delicious cup of green tea with it (using warm water but not boiling, as matcha burns if it gets too hot) or try a tasty matcha latte. Many recipes with matcha can be found online.

Perhaps it goes without saying, but it's essential to remember that superfoods are a healthy addition to your meals but should not be viewed as replacements. Always opt for balanced meals with vegetables, proteins, and healthy fats that you can enjoy in various ways. Naturally, fresh products with high nutritional value are generally healthier. Don't forget to incorporate these everyday superfoods into your meals.

We hope this provides you with some inspiration to experiment with superfoods as an addition to a healthy and diverse diet.

Enjoy your meal!