We know that a healthy diet always includes a varied, colourful dish, with vegetables and protein. With all the studies and research carried out in recent years and with the help of social networks, we are becoming more and more informed about food, how we can cook effectively and tastily, and especially which habits we need to keep away from.

Surely, you have heard of the term "superfoods". It is true that it is a relatively recent concept, but it has aroused curiosity in the centre of the nutrition industry for the many benefits it can bring to health.

Although this is not an official category, a superfood is a food whose nutritional level is high, with vitamins, macro and micronutrients, and usually of natural origin. Typically, these foods are rich in antioxidants, minerals, vitamins, fibre, flavanoids and healthy fats.

Of the many superfoods you have heard of, do you know why they are considered "super"?

We'll introduce you to them below.

Chia seeds

To add to yoghurts, salads, in cakes, juices or in oatmeal, chia seeds are a good source of fibre, protein, antioxidants, phosphorus, magnesium, iron and zinc. They are very low in calories and it is even advisable not to add them to any over-heated so as not to lose both their properties.

Sweet potato

Yes, they are sweeter than traditional potatoes, but they also have a lot more fibre - which helps to balance intestinal health. Sweet potatoes are packed with potassium, vitamin A, C and E, ideal for the immune system and to protect you from infections. In addition, it can even have an impact on control type 2 diabetes, regulates blood sugar levels, and helps control cholesterol levels.

Goji berries

You can consume them like chia seeds - add them to salads, smoothies, yoghurts and, preferably raw. They are rich in amino acids (they help the
body to process protein), contain mega 3 and 6 fatty acids, with an impact on blood and anti-inflammatory. 

They also have a high fibre content, which helps the intestines function well.

Quinoa

Quinoa has a very high level of protein, which makes it ideal to be consumed by
sportspeople. Quinoa also has a high fibre content and a wide variety of vitamins and minerals minerals - such as magnesium and iron. It is also a gluten-free food, suitable for those suffering from celiac disease.

Kefir

Much like yoghurt, kefir is a fermented food (with more consistency than
yogurt) with protein, potassium, probiotics and calcium. It is known to improve digestion, lower blood pressure, reduce cholesterol and can also be consumed by people who are lactose intolerant as it is formulated from vegetable milks or water.

Red Berries

Blackberries, strawberries, blueberries or cranberries are great fruits to always have with you and eat daily, as they are powerful antioxidants.

They are also rich in fibre, help regulate cholesterol, help prevent inflammation, have low in calories and are rich in many other nutrients such as vitamin C, magnesium, or vitamin K1. 

In addition, due to their antioxidant properties, red fruits are great allies for the of the skin, because they fight free radicals, responsible for wrinkles.

Spirulina

For sportsmen and sportswomen, spirulina is a good complement to training as it is rich in protein, which helps the growth of muscle mass. In addition to vitamins A, E, B1 and B6, its green colour is due to the chlorophyll, rich in antioxidants. 

This food also helps prevent and treat diabetes and can help you lose weight because being highly satiating.

Add it to smoothies, fruit or salads.