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I eat healthily

I eat healthily

culinary inspiration

Superfoods: your new nutritional allies?

Superfoods are the focus of numerous articles and recipes in the press and social media. Why is there such an interest?


There is no official definition or specific legislation. However, most of them are fruits, vegetables, seeds and algae. The EUFIC (European Food Information Council) defines superfoods as “foods with a nutritional content that would have a higher beneficial effect than other foods”.


We often have in mind superfoods of exotic origin: goji berries, acai, aronia, pomegranate, moringa, chia seeds or baobab. But products such as blueberries, cranberries, blackcurrants, royal jelly or sprouted seeds are also included on the list. Not to mention kale, seaweed (spirulina, klamath or chlorella), turmeric, ginseng or cocoa.


Superfoods concentrate high quantities of micronutrients (vitamins, minerals and antioxidants) and macronutrients (often proteins).  

Here are some examples: 

  • Linen is rich in omega 3.1 It comes in the form of oil, flour or seeds. Remember to chop the seeds beforehand to facilitate digestion. 
  • Chia seeds are also rich in omega 3 and zinc. The latter contributes to the synthesis of proteins essential for the body’s proper functioning. 
  • Red fruits such as blueberry or blackcurrant are rich in antioxidants,2 which protect cells from free radicals that can contribute to the emergence of certain diseases. 
  • Spirulina is rich in copper, iron, magnesium, manganese, potassium, vitamins E, K, and B and protein.5 A good supply of protein helps to maintain your muscle mass.3


Fresh, powdered, in a drink, dried… They come in several forms that vary according to the food and the desired use: to sprinkle on a salad, to drink during a break or to incorporate into a dish. You will be spoiled for choice when you get your fill of nutrients! You can also find them as tablets or capsules. These will be based on superfood extracts.

Even though superfoods should not replace a balanced diet, they can help you to complete your intake, vary pleasures and discover new flavors. Feel free to contact a (micro)nutritionist or dietician for more information.

1. Table CIQUAL, 2017

2. Wang, Comparison of phytochemical profiles, antioxidant and cellular antioxidant activities of different varieties of blueberry (Vaccinium spp.), Food chemistry, volume 217, 2017

3. Commission Regulation (EU) 432/2012 of 16/05/2012

Weekly meal: Hypertension and diabetes

Menu Week 1 to 12

Weekly meal: Hypertension

Menu Week 1 to 12

Quiz – Vitamins and minerals

Which fat-soluble vitamin has a fundamental role in fixing calcium on bones?

Quiz – Lipids and cardiovascular disorders

Which of these oils contain a lot of omega 3?

Quiz – Lifestyle

Can sleep influence cardiovascular health?

Quiz – Microbiota

Microbiota play an important role in health.

Quiz – Cooking and food

Which of these foods is not a vegetable?

Mind and mood: Nutrition and common misconceptions


Mind and mood: 3 golden rules for meals

Remember that eating is not necessarily a solitary

Nutrition and good mood go together

Today, the link between food and health is well-established. Our brain, like all our organs

Microbiota: microorganisms that want you to feel good!

Enthusiasm for microbiota is growing among scientists and consumers alike.

Superfoods: your new nutritional allies?

Superfoods are the focus of numerous articles and recipes in the press and social media. Why is there such an interest?

Fats: which ones, why and where?

Fats, fatty acids, lipids... Whatever their name, they are macronutrients provided by our diet and are essential for the proper functioning of the body, just like proteins and carbohydrates.

The vegan trend

In recent years, the number of people who have decided to adopt a diet that reduces or eliminates meat consumption has increased dramatically.

All about sugar

It is commonly known that we should limit our sugar intake, but it is also important to realize that we all need sugar for the normal functioning of our body, even people with diabetes.

3 good reasons to cook in season

By choosing to consume products that respect the rhythm of the seasons

How to reduce your salt intake

Where salt is concerned (but not just salt), the less the better! The WHO recommends limiting consumption to 5 to 6 g per day

Sugar reduction tips

Every time of day is the right time for reducing sugar. Below are some tips for effectively cutting back on the sweet stuff at breakfast, dinner and dessert. Doing so can have great effects on your blood pressure.

Beverages and health

A key component of good health is avoiding drinks that are loaded with sugar, like pop and hot chocolate.

7 tips to save money on food

Don’t shop when you’re hungry

Calorie comprehension

Calories are a numerical measurement of the energy found in food and drinks.

All about salt

Salt isn’t just an additive in a glass jar on your dinner table. In fact, it can be found in many of the foods you eat every single day.

Ways to reduce fat intake

Fat is important to your diet. Aside from being a vital energy source, it protects your organs, absorbs vitamins and is one of the building blocks of your cells.

8 tips for healthier eating

Starchy carbs are a good supplement for your meals

How sugar affects your health

Sugar can cause weight gain, tooth decay and symptoms of high blood pressure. Adults and children typically over-consume “free sugars”.

Facts on fat

A certain amount of fat content is necessary for any diet. Fat contains essential fatty acids, which the human body is actually composed of.

10 snacks under 100 calories

Are you looking for a heart-healthy snack under 100 calories? Try one of these snack options next time you’re feeling hungry.

Salt reduction tips

Both when cooking or eating out at restaurants, there are plenty of little tricks that you can employ to reduce your salt intake and lower your chances of developing symptoms of high blood pressure.