The 5 best superfoods in the world – what they can do and why you should try them 🌿🥑

Hey, dear readers! 👋

Today we dive into the world of superfoods Many of you have probably heard of them, and you might be wondering what makes them so special. Superfoods are packed with nutrients that benefit our bodies and minds. But which are the best? Here's a video and a list of the 5 best superfoods worldwide that you absolutely should know about! 🚀

1. Chia seeds – The little powerhouses 🌱

Chia seeds are tiny, but mighty! They originate from Mexico and are true nutritional bombs.

Pro:

• Rich in Omega-3 fatty acids
• Excellent source of fiber
• High antioxidant content
• Gluten Free

against:

• May cause digestive problems if consumed in excess

Nutritional values ​​(per 100g):

Source: Healthline 🌐

Advantages of permanent integration:

• Improve heart health: Thanks to their high omega-3 fatty acids, chia seeds help lower bad cholesterol and promote heart health.
• Promote digestion: The high fiber content helps regulate digestion and can prevent constipation.
• Stabilize blood sugar: Chia seeds can help stabilize blood sugar levels, which is especially beneficial for diabetics.
• Increase energy and endurance: The combination of proteins, fats, and carbohydrates provides sustainable energy and can increase endurance.

Recipe: Simple Chia Pudding

Ingredients:

• 3 tbsp chia seeds
• 250 ml milk (or plant milk)
• 1 teaspoon honey or maple syrup
• Fresh fruit for garnishing (e.g. berries)

Preparation:

1. Mix chia seeds, milk and honey in a bowl.
2. Stir well and refrigerate for at least 4 hours or overnight.
3. Garnish with fresh fruit and enjoy!

2. Avocado – The creamy miracle fruit 🥑

The Avocado originally comes from southern Mexico and is not only delicious but also super healthy.

Pro:

• High in healthy fats
• Rich in vitamins K, C and E
• Promotes heart health
• Supports digestion

against:

• High calorie content
• Can trigger allergic reactions

Nutritional values ​​(per 100g):

Source: BBC Good Food 🌐

Advantages of permanent integration:

• Strengthen your cardiovascular system: The healthy fats in avocados can help lower blood pressure and prevent heart disease.
• Improve nutrient absorption: Avocados help the body absorb fat-soluble vitamins such as vitamins A, D, E and K better.
• Healthy skin and hair: The antioxidant properties and vitamin E promote the health of skin and hair.
• Stabilize blood sugar: The healthy fats and fiber help keep blood sugar levels stable.

Recipe: Avocado Toast

Ingredients:

• 1 ripe avocado
• 2 slices of whole grain bread
• Salt and pepper to taste
• A little lemon juice
• Grated chili (optional)

Preparation:

1. Halve the avocado, remove the pit and mash the flesh with a fork.
2. Stir in lemon juice, salt and pepper.
3. Spread the avocado cream on the toasted whole-grain bread slices.
4. Sprinkle with chili flakes if desired.

3. Goji berries – The red jewels 🍒

These berries originate from China and are often referred to as “miracle berries.”

Pro:

• High content of vitamins A and C
• antioxidant
• Supports immune function
• Rich in fiber

against:

• Excessive consumption may cause gastrointestinal discomfort
• Possible interactions with some medications

Nutritional values ​​(per 100g):

Source: WebMD 🌐

Advantages of permanent integration:

• Strengthen your immune system: The high content of vitamin C and antioxidants supports the immune system and fights free radicals.
• Promote eye health: Due to their zeaxanthin content, goji berries can support eye health and reduce the risk of eye diseases.
• Protect your liver: Traditionally used in Chinese medicine, goji berries can help detoxify the liver.
• Increase general energy and well-being: Regular consumption can increase energy levels and overall well-being.

Recipe: Goji Berry Smoothie

Ingredients:

• 1 handful of goji berries
• 1 banana
• 1 apple
• 250 ml orange juice
• 1 tbsp chia seeds

Preparation:

1. Soak goji berries in water for about 10 minutes beforehand.
2. Place all ingredients in a blender and blend until smooth.
3. Pour into a glass and enjoy!

4. Quinoa – The golden grain of the Incas 🍚

Quinoa has its roots in the Andes of South America and is a true all-rounder.

Pro:

• Complete plant-based protein
• Gluten Free
• Rich in magnesium and iron
• Supports digestive health

against:

• Contains saponins, which can cause digestive problems in sensitive people
• Can be expensive

Nutritional values ​​(per 100g):

Source: Harvard TH Chan School of Public Health 🌐

Advantages of permanent integration:

• Protein source for vegetarians and vegans: As a complete plant protein, quinoa contains all nine essential amino acids and is therefore particularly valuable for vegetarians and vegans.
• Regulate blood sugar: Quinoa's low glycemic index helps keep blood sugar levels stable.
• Promote bone health: Rich in magnesium and phosphorus, quinoa supports bone health.
• Reduce inflammation: Quinoa contains anti-inflammatory phytonutrients that can help reduce chronic inflammation.

Recipe: Quinoa Salad

Ingredients:

• 170 g quinoa
• 1 cucumber
• 1 tomato
• 1 peppers
• 1 bunch of parsley
• 2 tbsp olive oil
• 1/XNUMX a lemon
• salt and pepper

Preparation:

1. Cook quinoa according to package instructions and let cool.
2. Dice the cucumber, tomato and pepper and finely chop the parsley.
3. Add the vegetable mix to the cooled quinoa.
4. Season with olive oil, lemon juice, salt and pepper.

5. Turmeric – The golden spice 🌟

Turmeric originates from South Asia and is known for its numerous health benefits.

Pro:

• anti-inflammatory
• Antioxidant
• Supports brain function
• Can improve digestion

against:

• Gastrointestinal problems may occur at high doses
• Turmeric stains on clothes are difficult to remove

Nutritional values ​​(per 100g):

Source: National Institutes of Health 🌐

Recipe: Golden milk

Ingredients:

• 360 ml milk (or plant milk)
• 1 tsp turmeric powder
• 1/2 tsp cinnamon
• 1 TL honey
• 1 pinch of black pepper

Preparation:

1. Mix all ingredients in a small saucepan.
2. Heat over medium heat, stirring occasionally, until the milk is hot (do not boil).
3. Strain into a cup and enjoy!

And finally ...

The world of superfoods is exciting and diverse. Each of these superfoods has unique benefits and can make a valuable contribution to your diet. Try them out and find out which one fits your lifestyle best! 🌍🍽️ And be sure to read our related article: Cottage cheese, yes, that's right. Cottage cheese the new superfood!

Stay healthy and try these superfoods! Do you have any experiences or favorite recipes with any of these superfoods? Share them with us in the comments! ✨

See you soon and stay healthy, your Anna🌿💚

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