Let’s talk about Superfood!

What does Superfood mean?

I am sure you all have heard this word: superfood. But what does it mean?
Wikipedia says that “Superfood”:

is a marketing term used to describe foods with supposed health benefits. The superfood term is not in common use by dietitians and nutrition scientists, many of whom dispute that particular foods have the health benefits often claimed by advocates of particular superfoods.

Jamie Oliver splits the Superfood in a balanced plate. And this is getting interesting. A balanced plate should consist in:

• 1/3 of plate for Vegetables
• 1/3 of plate for carbs (bread, rice, potatoes, pasta)
• 1/6 of plate for the protein (meat, fish, eggs, beans, soy)
• 1/6 of plate for dairy and milk
• Fat or sugar – ideally only one of your 3 daily meals should contain fat or sugars and that plate should have a small amount of it.

The above sounds legit and rationale if you ask me.

Now, when we do talk about superfood, we must be aware that there are specific ingredients proven to be superfoods, because essentially it has more nutrients and health benefits than his fellow ones from the same category. To give you an example, whole-grain bread is a superfood and it’s good for us, but normal white bread isn’t.

Which are the ingredients “marked” as Superfood?

For you to know and understand how you can prep a more balanced, superfood meal, here is my top 10:

1. Banana
Good fiber source, a lot of antioxidants, loads of energy (no wonder why athletes eat them!), they help you sleep better at night due to their serotonin production.

2. Black beans
Good and healthy protein source, antioxidants, fiber and iron that help you deal with a busy day. A cup of black beans gives you 50% of the daily fiber your body needs, 30% of the protein, 20% of the fiber.
black-beans-challenge
Photo: health.com

3. Avocado
Plenty of potassium, Vitamin E and magnesium. Good fats, monounsaturated ones. Avocados also have lots of lutein and are a great source of fiber. Try some guacamole, here’s my recipe.

guacamole + humus
4. Eggs
These little ones are a good resource of protein. 6 grams each. And only about 80 calories per egg. Try some healthy boiled eggs for breakfast tomorrow! (with guacamole!)

5. Salmon
An oily fish but healthy oily. Great source of omega-3 for the heart and brain. And good fats (I would say). Try two my healthy salmon recipes:
Salmon salad
Golden salmon medallion
salmon salad

6. Olives
One olive, depending on type and size, has between 4 and 7 calories. Olives have monounsaturated fats good for the brain and body. Get some tooth sticks, bring the cheese and eat some!

7. Soy milk
You must have heard that soy, in general, does good. Here’s the confirmation. Yes, it’s a superfood! Great source of protein, calcium and vitamin D, and it’s dairy-free!

8. Blueberries

Forgetting things lately? Eat some blueberries, they strengthen your memory. So, next time you’re making a Cheesecake, add some blueberries topping!

Basket-of-blueberries
Photo: Blueberry Council

9. Turkey breast
Great source of protein, barely any fat! 20 grams of protein and only 90 calories per one serving piece.

10. Brown rice
Lots of magnesium in the brown rice and this nutrient leads to hundreds of reactions into your body, 2 of them being building bones and converting food to energy. No wonder we feed the little kids until the age of 3 with rice and vegetables or rice and chicken breast! 😉
Fancy some sushi? Here’s my recipe.
We haven’t used brown rice but a good, sushi friendly one.
sushi