Superfood is a common term that you have, undoubtedly, heard before. But, you will find that it is being used more and more, every day, as the Nutrient-Rich Food Revolution continues to grow and inspire thousands upon thousands of people to make the Switch to a nutrient-rich healthy eating style.
Superfoods are the richest foods on the planet, in regard to the quality and amount of essential nutrients they contain. Unfortunately, most people don’t eat these great-tasting foods on a regular basis, and are therefore missing out on experiencing the best levels of health possible, which would ensue, after following a diet rich in nutrient-rich superfoods. It is very odd that instead of just eating these foods all the time, which should be normal and natural for us to do, eating them is seen as eating “special” foods that offer some unique benefits–or as we like to call them at nutrientrich.com– “Success Results”.
Everyone should be getting all of these Success Results right now! But, because they are not following a nutrient-rich diet that is ripe with superfoods, they are missing out. This will change once a nutrient-rich eating style is adopted because all of the Success Results will begin to occur symbiotically as one’s diet becomes richer and richer!
What are superfoods and how do you use them?
First, you must understand that virtually all plant foods are superfoods. Even iceberg lettuce (an extreme example) is a superfood, when it is compared to many of the animal foods and refined foods that most of us are eating today. While it may not be as rich in calories, as say a piece of steak, on a nutrient per calorie basis, it is miles ahead, in many categories of nutrients, than some other more calorie-rich foods, including steak, which has far less nutrients, no phytochemicals, vitamins, minerals, fiber and water, per calorie. However, please remember that a large serving of iceberg lettuce may only have 10 calories in it. So while you wouldn’t want to live on lettuce alone, don’t write it off as being nutrient poor. On a calorie for calorie basis it is a nutrient-rich superfood.
In addition, Romaine lettuce, among other leafy greens, which we have been all written off for years as being just “the bed” on which we place chicken, cheese, oil and more, IS a superfood. If you haven’t yet read my blog called, Lettuce: The New Chicken, you should read it ASAP! It explains why we use a head of lettuce in our Switch to Rich logo. We did it to make the point that greens, (leafy and green vegetables) should always be the foundation of the way you eat.
So the moral of this story is that you don’t have to look very far to find superfoods. Just take a look at the apple, pear and plum, in the list of The Top 12 Antioxidant Rich Foods in the World, and you will see that they are not far from Goji Berries, which are a typical example of an exotic superfood. In addition, you can find them right here at your local Grocery Store.
Now, exotic Superfoods as they are traditionally known, are the foods that have a series of unique properties. They’re super concentrated, nutrient-rich foods with the ability to dramatically improve overall health. Superfoods meet and exceed all your amino acid, carbohydrate (sugar), essential fatty acid, vitamin and mineral and phytochemical requirements.
Exotic Superfoods are a major focal point of nutrient-rich nutrition because they help nourish the brain, bones, muscles, organs, and bodily systems. They also correct imbalances because they have what you need, and don’t include what your body doesn’t need. Eaten in the right way, they will deliver a nutrient infusion to be reckoned with.
All superfoods have been around for centuries, but it wasn’t until only recently that they have been making their way into health food stores across the world. This is one of the key benefits of modern commerce! Really no one should be eating nutrient poor!
Including superfoods in your diet will make it easier for you to detoxify your body and lose weight naturally, as you improve your health. Superfoods are also great -tasting nutrient-rich foods. Who needs “transition” foods when you can eat superfoods?
Some Top Superfoods:
- Goji berries— These can be a little pricy, but remember they are very nutrient rich and are concentrated.
- Cacao–This is amazing for chocolate smoothies, even with greens embedded in them.
- Maca (Maca-Peruvian ginseng)–This is an adaptogen, which adds a great malty flavor to smoothies and other recipes. It is a stimulant like everything else including water (contrary to claims, but is very health promoting.
- Spirulina–This is protein-rich Microalgae that can be consumed by humans and animals.
- Hemp seeds–Yes, these are nuts from the versatile hemp plant, but they are one of nature’s most perfect foods.
- Coconut–Yes, it is high in saturated fat, but it least has medium change triglycerides, which are not like the traditional saturated fat you get from animals, and it has lots of nutrients. Note: Don’t plan to live on coconuts, but eating them in small amounts is OK!
- Chia seeds–These are more nutrient rich than flax seeds, and have some amazing properties for smoothies, and other forms of food preparation. And don’t worry, you won’t turn into a chia pet if you eat them!
- Acai–This is one of the most nutrient-rich foods in the world–if not THE most nutrient rich!
- Golden berries–These are also known as “Incan Berries” or “Cape Gooseberries.” they have an amazing nutritional profile.
- Camu camu–This food contains powerful phytochemicals with health benefits, including the amino acids serine, valine, and leucine, and more.
- Chlorella–This is an attractive potential food source because it is high in protein and other essential nutrients. As an algae, we have to pay attention to toxicity.
- Kelp–This is seaweed that you really need to eat in very small quantities, as it is a great source of natural iodine. See ya salt!
These above-mentioned superfoods are not they types of foods that you must eat every day, in the same way you need to eat a daily does of traditional fruits and vegetables, which are the types of superfoods that we discussed earlier in this article.
FUN FACT: Goji Berries are called the fountain of Youth (even though all nutrient-rich foods are actually part of the “fountain of youth”). In truth, managing your energy, is the primary road to the fountain of youth, but eating nutrient rich is a close second!
Goji berries help the body to deal with stress, by supporting overall body health, not just the adrenal glands. They strengthen the immune system, enhance stamina, and longevity. Overall goji berries boost immune function, increase alkalinity, provide liver protection, improve eyesight and blood quality. Goji is a complete protein, with an amazing amino acid profile, which makes it a great food for vegetarians, vegans, and mnivores of all types. Goji berries are unique because of their nutritional properties. They are high in calcium, magnesium, selenium, iron and vitamins: A, C, E, and B’s., among a great amino acid profile and more.
Golden berries or Incan berries or Peruvian gooseberries are native to Peru, Colombia and Chile. They are a great source of bioflavonoids and pectin. Bioflavonoids are used as antivirals, anti-carcinogenics, noninflammatories, anti-histamines and as antioxidants. Pectin lowers excess cholesterol, especially LDL (the “bad” one). Golden berries are an excellent source of beta-carotene, vitamin C, phosphorous, Calcium, and vitamin A, and B’s. They are also a very high source of protein and fiber. A quarter cup of these berries will provide you with 10 grams of fiber.
These berries and Goji berries, are a little tart when you first start eating them. Once your taste buds get used to them, they become sweet. So, if you have ever had a passion for sour sweets, please be sure to try some Golden “Goose Berries.” You will be doing your body a world of good!
This food is incredibly rich in magnesium and is probably the #1 source of this mineral. Magnesium supports the heart, causes bowel movements, relaxes cramps, helps build strong bones and increases alkalinity. Studies have shown that cacao has twice an many antioxidants as red wine, and three times more than green tea. Cacao also contains significant quantities of tryptophan–a mood-enhancing nutrient. So, adding some cacao to your smoothies, cereal or granola may just put a bigger smile on your face, as you enjoy these delicious meals!
Tip: Mix in a tablespoon of cacao, with green spinach or mixed frozen, pomegranate juice, and a banana, and you will have an amazing chocolate smoothie!
These berries come from Brazil. They are a longevity-promoting superfood. Acai contains high levels of Omega 3, 6, 9 and is super rich in antioxidants. It helps to regenerate and produce stem cells. Stem cells help us to rejuvenate and heal faster by becoming any cell that is needed in the body. You can learn more about Acai Berries Here.
Maca, or Peruvian ginseng has been used for thousands of years to increase energy, stamina, help deal with stress, improve fertility and enhance libido. Maca is an adaptogen. It regulates, supports and balances hormonal systems in men and women. It relieves the symptoms of menopause, reduces the effects of stress, increases energy and physical strength and elevates moods. Maca also provides thyroid and adrenal support.
Camu camu is a vitamin C king. One teaspoon of it provides 11 times the recommended amount of vitamin C. It is an excellent source of calcium, phosphorus, potassium, iron, amino acids and B3. Camu Camu supports the immune system, creates beautiful skin, support collagen, tendons, ligaments and decreases inflammation.
This is a single cell, blue-green, fresh water algae that had been living on Earth since the appearance of life. The name spirulina comes from spiral character. It forms spiral strands. Spirulina is a complete raw protein source that is easily absorbed. It is a great source of chlorophyll, enzymes and phytonutrients. It is a blood builder and it contains as much iron as red meat. It boosts the immune system. Spirulina increases the production of stem cells, T-cells, and anti-cancer natural killer cells.
These beauties are a complete source of protein, providing all essential amino acids. In comparison to other seeds and grains, chia seeds provide the highest source of protein: 19 to 23 percent protein by weight. Insoluble fiber helps promote regularity and elimination of waste, while soluble fiber help stabilize blood sugar. One tablespoon of chia contains five grams of fiber, three grams of protein, and three grams of omega 3.
12 grams of chia seeds will provide you with:
- Calcium – six times more than milk,
- Magnesium – 15 times more than broccoli;,
- Iron – three times more than spinach,
- Potassium – two times more than bananas,
- Protein – four times more than kidney beans, and
- Omega 3 -ten times more then what is inside of wild salmon.
these provide a broad spectrum of health benefits including weight loss, increased and sustained energy, rapid recovery from disease or injury, lowered cholesterol and blood pressure, reduced inflammation, and improvement in circulation and immune system. Hemp seeds are naturally balanced nutrition. they are a whole food, containing essential fatty acids, protein, fiber, carbohydrates, natural vitamins and minerals. Hemp seeds can be eaten by those unable to tolerate nuts, gluten, lactose and sugar. There are no known allergies to hemp foods. They are another source of complete protein that has several times more omega 3 than fish, and is a perfect ration of omega 3 and 6.
And here is how you can put it all together.
Nutrient-Rich Superfood Smoothie
- 2 to 3 cups of liquid (water, coconut water, or juice)
- 1 to 2 fruits (mango, banana, pear)
- 1 tbsp cacao powder
- 1 tsp maca
- 1 tbsp cacao nibs
- 2 tbsp goji berries
- 1 tsp camu camu
- 2 tsp nut butter (cashew, almond, raw)
- 1 tbsp of any nuts or nut butter
- 1 tbsp of date sugar, IF you need it sweeter
- 1 tbsp hemp seeds
- 1/2 tsp of spirulina and/or chlorella
Blend all ingredients in a blender until smooth. Learn more here at: nutrient rich recipes.