Nature may be the best medicine when it comes to both prevention and cure. You might be surprised by the healing power of the foods you probably see every day at the supermarket, but simply don’t consume regularly.

This list has been put together to help you identify the superfoods your body needs most (if you are diabetic or hypertensive, certain foods might suit you better than others). Moreover, this article aims to be a complete guide to these superfoods nutritional value and superpowers.

What are superfoods?

Superfoods are foods with high concentrations of beneficial ingredients that perform a purpose (e.g. contain a large dose of B vitamins, are powerful antioxidants or provide lots of energy).

  • Organic manuka honey

    Manuka Honey

    It is produced by bees that pollinate the Manuka bush, a species of plant native to New Zealand.

    Key nutrients

    • Methylglyoxal (antibacterial), antioxidants

    Key benefits

    • Fights the ‘bad’ bacteria in your digestive system
    • Can be used to heal wounds just by applying it on the injury
    • Helps treat ulcers caused by diabetes

    Key facts

    • Energy per 100g: 340 kcal
    • Carbohydrates: 80g, of which sugars: 80g
    • Fat: 0g
    • Protein: 0g
    • Energy per serving (1g): 3.4 kcal
    • Carbohydrates: 0.8g, of which sugars: 0.8g
    • Fat: 0g
    • Protein: 0g

    Why use this superfood?

    This superfood is a rich source of antioxidants (compounds that neutralise the toxic free radicals in your body). Antioxidants may help prevent cancer and are excellent mood lifters.

  • Asparagus

    Asparagus

    Asparagus is very low in calories and has a strong, savoury taste. It is a diuretic, very rich in vitamins and minerals.

    Key nutrients

    • Beta-carotene, vitamin C, vitamin E, vitamin K, riboflavin, folic acid, rutin, niacin, iron, phosphorus, copper, potassium, magnesium, selenium, manganese

    Key benefits

    • Contains plenty of dietary fiber that helps with digestion and makes you feel satiated
    • Cleansing and healing, helps balance blood sugar and reduces the risk of diabetes
    • Prevents kidney stones

    Key facts

    • Energy per 100g: 20 kcal
    • Carbohydrates: 3.9g, of which sugars: 1.9g
    • Fat: 0.1g
    • Protein: 2.2g

    Why use this superfood?

    Asparagus makes a very nutritious, low calorie meal that helps you keep your blood sugar under control even if consumed in generous quantities. It acts as a ‘cleanser’ and is highly recommended for a detox diet.

  • Organic 90% Chocolate

    Raw organic 90%+ dark chocolate

    Unlike processed, sweetened chocolate, raw organic chocolate has the highest concentration of cocoa — a powerful antioxidant and rich source of nutrients.

    Key nutrients

    • Iron, magnesium, potassium, copper, vitamin B-6, phenylethlamine, tryptophan, anandamine, pantothenic acid, niacin

    Key benefits

    • Good for managing blood sugar
    • Keeps your heart healthy
    • Sense of well-being thanks to the ‘feel-good’ chemicals it contains
    • Benefits and nutritional value are preserved as cocoa beans aren’t altered by heat

    Key facts

    • Energy per bar (100g): 599 kcal
    • Carbohydrates: 46g, of which sugars: 24g
    • Fat: 43g
    • Protein: 8g
    • Energy per serving (28g): 168 kcal
    • Carbohydrates: 13g, of which sugars: 7g
    • Fat: 12g
    • Protein: 2g

    Why use this superfood?

    This superfood contains no refined sugar, which is excellent if you’re trying to keep your blood sugar under control. Contrary to popular belief, there is no caffeine in raw organic chocolate, which makes it a guilt-free, healthy treat that could only benefit you in the long term.

  • Organic quinoa

    Quinoa

    A very nutritious pseudocereal that’s highly beneficial for your heart and digestive system.

    Key nutrients

    • High protein content, iron, fiber, antioxidant phytonutrients, anti-inflammatory compounds

    Key benefits

    • Rich in fiber and gluten free
    • Contains heart-healthy fats (omega-3 fatty acids, alpha-linolenic acid)
    • Highly nutritious and satiating
    • Cooking doesn’t seem to affect its nutritional value
    • Comes in different colors

    Key facts

    • Energy per 100g (uncooked): 368 kcal
    • Carbohydrates: 64g, of which sugars: 0.9g
    • Fat: 6g
    • Protein: 14g

    Why use this superfood?

    Quinoa is excellent for those who can’t tolerate gluten, and even if it appears to be a type of grain, quinoa are actually seeds. The fatty acids like omega-3 are great for your memory and lower ‘bad’ cholesterol. Use this superfood for a clean digestive system and a healthy heart!

  • Organic maca powder

    Maca (a.k.a Peruvian ginseng)

    An ancient Peruvian superfood that Incan warriors used to eat before battle!

    Key nutrients

    • Vitamins, minerals, amino acids, sterols

    Key benefits

    • Gives you energy, strength and stamina
    • Its nutty flavour goes well with all sorts of savoury dishes
    • Enhances fertility
    • Mental clarity, improved immune function

    Key facts

    • Energy per 100g maca powder: 325 kcal
    • Carbohydrates: 71.4g, of which sugars: 32.1g
    • Fat: 3.6g
    • Protein: 14.3g

    Why use this superfood?

    Use this superfood for an instant energy boost and overall feeling of well-being. It may come in handy during a university exam session or for athletes/highly active individuals.

  • Organic cracked cell wall chlorella

    Chlorella

    Also known as ‘one of nature’s perfect foods’, this freshwater green microalga is low in calories, very high in nutrients and contains generous amounts of dietary nucleic acids — DNA and RNA.

    Key nutrients

    • Dietary nucleic acids, protein, fiber, essential fatty acids, enzymes, antioxidants, all major B vitamins, beta-carotene, lutein, phosphorus, magnesium, zinc, phytonutrients, mucopolysaccharides

    Key benefits

    • Filling and nutritious, it is best taken as a dietary supplement in the form of tablets
    • Contains the ‘Chlorella factor’, a unique nucleotide-peptide complex
    • Lowers cholesterol and triglycerides (therefore helping with the management of diabetes)
    • Tissue detoxification

    Key facts

    • Energy per 100g: 410 kcal
    • Carbohydrates: 23g, of which sugars: 0g
    • Fat: 9g
    • Protein: 58g

    Why use this superfood?

    Chlorella is excellent for detoxification, treating skin problems, tissue repair and has anti-ageing properties. It’s one of the superfoods you just couldn’t afford not to try – it’s 58% protein!

  • Organic cayenne pepper powder

    Cayenne Pepper

    A superfood that can be eaten whole by the bravest of us — or simply added to your favourite food in the form of powder or seasoning.

    Key nutrients

    • Contains capsaicin – a substance known for its decongestion properties. Contains 50% of your daily recommended vitamin A intake.

    Key benefits

    • Pain relief
    • Lowers the risk of heart attack and ulcers
    • Speeds up metabolism

    Key facts

    • Energy per 100g: 318 kcal
    • Carbohydrates: 57g, of which sugars: 10g
    • Fat: 17g
    • Protein: 12g

    Why use this superfood?

    Cayenne peppers speed up metabolism and are rich in vitamin A, so if you’ve been feeling tired and inert lately, try replacing your morning coffee with a few bits (or sprinkles) of this amazing superfood.

  • Kefir starter kit

    Kefir

    Yougurt and kefir are the best ‘probiotic’ superfoods — meaning they keep the good and harmful bacteria in your digestive system in good balance.

    Key nutrients

    • Probiotics (live cultures of helpful bacteria), calcium, vitamin C.

    Key benefits

    • A healthy digestive system
    • Strong bones
    • Low in fat, natural and nutritious (avoid sweetened/flavoured products)

    Key facts

    • Energy per 100g plain, low fat kefir: 45 kcal
    • Carbohydrates: 5g, of which sugars: 5g
    • Fat: 0.5g
    • Protein: 4g

    Why use this superfood?

    Use this superfood to counteract the effects harmful bacteria can have upon your digestive system. As milk is rich in calcium, eating plenty of dairy products prevents anaemia and osteoporosis in the long term.

  • Hot chilli

    Hot Chilli Peppers

    Hot peppers contain capsaicinoids, the compound responsible for their spicy heat. Surprisingly, this has numerous health benefits…

    Key nutrients

    • Capsaicin, antioxidant carotenes, flavonoids, twice more vitamin C than in fruits.

    Key benefits

    • Speed up metabolism
    • Headache and arthritis relief
    • Energy boost
    • Rich in antioxidants
    • Healthy digestive system

    Key facts

    • Energy per 100g: 21 kcal
    • Carbohydrates: 5g, of which sugars: 3g
    • Fat: 0g
    • Protein: 1g
    • Energy per 1 pepper (73g): 15 kcal
    • Carbohydrates: 4g, of which sugars: 2g
    • Fat: 0g
    • Protein: 1g

    Why use this superfood?

    Eat more hot peppers to speed up your metabolism (which means you will burn fat faster), increase your vitamin intake and lower your risk of heart disease.

  • Cinnamon

    Cinnamon

    There’s more to cinnamon than just the nice taste. It has been shown that cinnamon can alleviate the symptoms of diabetes and pre-diabetes, and its light natural sweetness makes it suitable for both sweet and savoury dishes.

    Key nutrients

    • Antioxidants, sodium, potassium, vitamins, iron, calcium.

    Key benefits

    • Helps in the management of diabetes
    • Fights inflammation
    • Kills harmful bacteria

    Key facts

    • Energy per 100g: 247 kcal
    • Carbohydrates: 81g, of which sugars: 2.2g
    • Fat: 1.2g
    • Protein: 4g

    Why use this superfood?

    Have a few sprinkles with coffee, apple/pumpkin pie or any sweet or savoury dish of your choice. Enjoy the fantastic taste and the numerous health benefits — stable blood pressure, reduced inflammation and a lowered risk of bacterial infection.

  • Organic pumpkin seeds

    Pumpkin Seeds

    Throughout the ages pumpkin seeds have been used as both food and medicine. They are probably one of the most underrated superfoods — but hopefully this article will make you think twice before throwing away the seeds next time you’re making pumpkin pie!

    Key nutrients

    • Zinc, cucurbitin, vitamins A, B, C, E, omega-3 fatty acids, omega-6 fatty acids

    Key benefits

    • Remedy for parasitic infections, e.g. tapeworms

    Key facts

    • Energy per 100g: 446 kcal
    • Carbohydrates: 54g, of which sugars: 0g
    • Fat: 19g
    • Protein: 19g

    Why use this superfood?

    Eat more pumpkin seeds to balance your cholesterol levels and for a healthy digestive tract.

  • Egg yolk

    Egg yolks

    Key nutrients

    • Protein, calcium, vitamins A and B, zinc, phosphorus, iodine, potassium.

    Key benefits

    • Highly nutritious
    • Very low in fat
    • Yolks contain plenty of iron, which is essential for your bones and nervous system

    Key facts

    • Energy per 100g raw egg yolk: 322 kcal
    • Carbohydrates: 3.6g, of which sugars: 0.6g
    • Fat: 27g
    • Protein: 16g

    Why use this superfood?

    Use this superfood to increase your vitamin intake and muscle mass. Egg yolks also make a fantastic breakfast that’s very filling and low in calories at the same time.

  • Garlic

    Garlic

    Garlic is also known as ‘the stinking rose’ — obviously for a reason. The numerous health benefits make up for the inconvenience of having to chop this amazing superfood!

    Key nutrients

    • Allyl sulphides, allicin

    Key benefits

    • Strengthens your immune system
    • Lowers the risk of colorectal cancer
    • Boosts sex drive

    Key facts

    • Energy per 100g: 149 kcal
    • Carbohydrates: 33g, of which sugars: 1g
    • Fat: 0.5g
    • Protein: 6g

    Why use this superfood?

    Eat more garlic to fight the common cold and reduce the risk of developing certain types of cancer. You might need to stock up on toothpaste, but it’s certainly going to pay off!

  • Organic acai powder

    Acai Berry

    Acai berries are among the most nutritious superfoods on the planet. They are the fruit of the acai palm tree, native to South America.

    Key nutrients

    • Anthocyanins, flavonoids.

    Key benefits

    • Powerful antioxidant
    • Rich in vitamins

    Key facts

    • Energy per 100g: 70 kcal
    • Carbohydrates: 4g, of which sugars: 2g
    • Fat: 5g
    • Protein: 1g

    Why use this superfood?

    Acai berries play an important part in detox diets, are excellent mood lifters and provide many of the vitamins and nutrients you need.

  • Organic sprouting seed mix

    Sprouts

    Sprouted vegetables such as broccoli and alfalfa contain a wide range of nutrients to keep your body strong and healthy.

    Key nutrients

    • Protein, vitamin C, enzymes, chlorophyll, aminoacids, fatty acids.

    Key benefits

    • Nutrient rich — a wide array of nutrients in one food.
    • Low in calorie/sugar, high in fiber
    • Easier to digest than most veggies

    Key facts

    • Energy per 100g: 43 kcal
    • Carbohydrates: 9g, of which sugars: 2.2g
    • Fat: 0.3g
    • Protein: 3.4g

    Why use this superfood?

    If you’re planning to lose weight (and not only), sprouts will make you feel satiated and reduce cravings. You will be able to maintain a low calorie count without depriving your body of essential nutrients.

  • Turmeric powder

    Turmeric

    Turmeric is a key ingredient of Indian curry with surprising health benefits!

    Key nutrients

    • Antioxidants

    Key benefits

    • Helps prevent Alzheimer’s disease
    • Anti-inflammatory properties
    • Reduces cholesterol
    • Slows down ageing

    Key facts

    • Energy per 100g: 354 kcal
    • Carbohydrates: 65g, of which sugars: 3.2g
    • Fat: 10g
    • Protein: 8g

    Why use this superfood?

    Use this superfood to stay young and healthy for as long as possible. It can also help if you’re struggling with high cholesterol or suffer from any inflammatory conditions.

  • Organic-goji-berries

    Goji Berries

    Goji berries became well-known for their healing properties ever since the early years of Chinese medicine.

    Key nutrients

    • Antioxidants, vitamin C

    Key benefits

    • Natural remedies for diabetes and hypertension
    • Lower the risk of cancer
    • Boost the immune system

    Key facts

    • Energy per 100g: 400 kcal
    • Carbohydrates: 85.5g, of which sugars: 75g
    • Fat: 5.5g
    • Protein: 3.5g

    Why use this superfood?

    Use this superfood to boost your immune system and slow down the ageing process. However, goji berries must be consumed in low quantities as they are quite high in sugar.

  • Organic chi seeds

    Chia Seeds

    Although chia seeds might not look very edible at first glance, they have a really great taste and their health benefits are surprising.

    Key nutrients

    • Protein, fibre, calcium, omega-3, aminoacids, slowly processed carbohydrates, antioxidants.

    Key benefits

    • Energy boost
    • Healthy digestive system
    • Effective management of blood sugar and diabetes

    Key facts

    • Energy per 100g: 486 kcal
    • Carbohydrates: 42g
    • Fat: 31g
    • Protein: 17g

    Why use this superfood?

    Eat more chia seeds to manage blood glucose and for detoxification.

  • Blueberries

    Blueberries

    This superfood’s superpowers lie in its color — the result of chemical interactions between flavonoids, a type of super-chemical that protects neurons from damage.

    Key nutrients

    • Flavonoids, vitamin C, calcium

    Key benefits

    • Low in calories and rich in nutrients
    • High water content
    • One of the best sources of flavonoids

    Key facts

    • Energy per 100g: 57 kcal
    • Carbohydrates: 14g, of which sugars: 10g
    • Fat: 0.3g
    • Protein: 0.7g

    Why use this superfood?

    Blueberries have a high water content and keep you hydrated, which reflects in the look and feel of your skin. Flavonoids also help prevent neurodegenerative diseases.

  • Spinach

    Spinach

    Last, but not least, spinach is a special superfood as it contains more nutrients per calorie than any other food on the planet.

    Key nutrients

    • Antioxidants, vitamin C, beta-carotene, vitamin K, iron

    Key benefits

    • Cardiovascular health
    • Bone health
    • Strong hair and nails

    Key facts

    • Energy per 100g: 23 kcal
    • Carbohydrates: 3.6g, of which sugars: 0.4g
    • Fat: 0.4g
    • Protein: 2.9g

    Why use this superfood?

    It is essential for your cardiovascular and musculoskeletal systems to be in good health. Spinach provides all the necessary nutrients to ensure that. Have some every morning for breakfast along with a nice omelette or salad.

What people say:

If you could use just three of these superfoods every day what would they be? Any three would be ideal, but our recommendation is to have at least one superfood with every important meal. Maca, kefir and berries would be a good example, as they provide the fiber, vitamins and minerals you need for the entire day, on a low calorie count!

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