You don’t always have to resort to exotic products to improve your diet. Many of the most potent superfoods are in your kitchen or in the supermarket. In recent years, the term superfoods has become popular, those natural products with exceptional nutritional density that provide vitamins, minerals, antioxidants, fiber and other compounds beneficial to health. Although they are not “miraculous” on their own, integrating them in a balanced way in the diet can contribute to improve well-being and prevent diseases.
Here are 21 superfoods and some practical ideas for incorporating them into your daily life:
1. Egg.
High quality protein, vitamins A, D, E, B12 and minerals such as iron and zinc.
👉 Ideal cooked, in omelets or scrambled.
2. Spinach.
Rich in iron, vitamin K, folic acid and antioxidants.
👉 Raw in salads or sautéed as a garnish.
3. Broccoli.
Source of vitamin C, fiber and sulforaphane (cellular protective compound).
👉 Steamed, creamed or sautéed.
4. Oats.
High in soluble fiber (beta-glucans), it regulates cholesterol and gives sustained energy.
👉 In breakfasts, porridge or smoothies.
5. Salmon.
Source of omega-3, protein and vitamin D.
👉 Grilled, baked or in salads.
6. Lentils.
Rich in vegetable proteins, iron and fiber.
👉 In stews, cold salads or vegetable burgers.
7. Avocado.
Provides healthy fats, potassium and B vitamins.
👉 On toast, salads or guacamole.
8. Walnuts.
High in omega-3, antioxidants and vitamin E.
👉 As a snack or added to salads and yogurts.
9. Chia.
High in omega-3, fiber and antioxidants.
👉 Add to smoothies, yogurts or prepare a chia pudding.
10. Turmeric.
With anti-inflammatory and antioxidant properties thanks to curcumin.
👉 Use it in stews, soups or in the famous “golden milk”.
11. Ginger.
Promotes digestion and strengthens the immune system.
👉 In infusions, natural juices or grated in meals.
12. Spirulina.
Seaweed rich in protein, B vitamins and antioxidants.
👉 Add it in powdered form to green smoothies.
13. Natural yogurt.
Provides probiotics, calcium and protein.
👉 With fruits, nuts or in smoothies.
14. Red peppers.
Very rich in vitamin C and antioxidants.
👉 Raw in salads or roasted.
15. Extra virgin olive oil.
Healthy fats, vitamin E and polyphenols.
👉 Raw for salads, toast or vegetables.
16. Chickpeas.
Vegetable protein, fiber, iron and magnesium.
👉 In hummus, stews or salads.
17. Garlic.
Antibacterial properties, regulates blood pressure and cholesterol.
👉 In stir-fries, dressings or roasted.
18. Quinoa.
Cereal rich in protein, fiber and minerals.
👉 In salads, as a garnish or in soups.
Flaxseeds.
They provide omega-3, fiber and lignans.
👉 Crush them and sprinkle on cereals or yogurts.
20. Liver (beef or chicken).
Very rich in iron, vitamin A and B12.
👉 In stews, pâtés or sautéed with vegetables.
21. Honey.
Rich in antioxidants, enzymes and with natural antibacterial properties.
👉 Use it as a natural sweetener in herbal teas, yogurts or toast.
👉 As you can see, many of these foods are inexpensive, easy to find and very nutritious. Including them in your daily diet can improve your health without the need for supplements or “miracle” products.
- You don’t need to include them all at once; choose the ones that best suit your lifestyle.
- Combine them with a balanced diet, rich in fruits, vegetables, proteins and whole grains.
- Try creative recipes: green smoothies, energy salads, nutritious bowls or soups with spices.
- Remember that they are not a substitute for medical treatment or healthy lifestyle habits.
