What does the term mean for your nutritionist?
Scientifically, the term "superfood" (superfood) is not supported by certain data or criteria, however, on the contrary, it has been used quite a lot by marketing industry, in order to promote specific edible products.
However, in order to combine the science of nutrition with the innovations and offerings of the food industry, let's refer to foods, rich in various nutrients who bring about many health benefits when consumed regularly on a daily or weekly diet plan as "superfoods".
Is eating superfoods necessary in order to be healthy?
No matter how beneficial the content of a food may be, no matter how much there are guidelines for eating specific food groups and food pyramids, it is important to keep in mind that no food is "necessary" or "obligatory" to eat.
For our body, what counts are the quantities and proportions of nutrients in food. Nutrients are divided in macronutrients , i.e. proteins, carbohydrates, fats, which contain calories, as well as water (which in non-caloric but in large concentration in foods), and micronutrients, comprising minerals, e.g. iron, and vitamins, e.g. complex B vitamins.
In conclusion, in our diet we are interested in including foods that are sources of necessary and beneficial components, without burdening the body with an excess amount of harmful components, such as simple sugars and saturated fats, which we must limit as much as as much as possible. More important, however, is not to consume a few good foods, but to have a balance in what we eat throughout the day.
So which superfoods can I include in my diet as part of a balanced diet?
The examples of "healthy" foods are countless, but here we suggest some foods that are easily found in the Greek market and are easily included in the recipes of the Mediterranean cuisine.
Dark green leafy vegetables. See kale, collard greens, chard, turnips, watercress, arugula, and spinach. As their title says, they have folic acid, but also zinc, calcium, iron, antioxidant vitamins, and fiber that help with glycemic control and weight loss, and they can be consumed without fear in large quantities, since their calories are negligible.
Forest fruits. For example, strawberries, blueberries, raspberries, gooseberries, cranberries, blackberries. It is one of the fruits with the fewest calories and sugars, but contains polyphenols, antioxidant vitamins, folic acid, and minerals. Their usually dark color is due to the many phytochemicals they contain.
Legumes. See lentils, beans, soybeans, chickpeas, fava beans, and surprisingly, peanuts. Pamphthina, common legumes, are anything but humble nutritionally. They are treasures of protein, fiber, iron, and B vitamins. They also help maintain a healthy body weight and glycemic control, and they don't contain many calories either.
Nuts and seeds. Examples include almonds, hazelnuts, brazil nuts, walnuts, peanuts, sesame seeds, sunflower seeds, flaxseed, and more. They contain complex carbohydrates, unsaturated fats such as omega 3 and 6, protein and minerals such as magnesium, calcium.
Olive oil. Rich in monounsaturated fatty acids, such as oleic acid and polyphenols (phytochemicals), as well as fat-soluble vitamins E and K.