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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?

WHAT IS A SUPERFOOD?

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”.

WHAT KINDS ARE THERE?

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.

NUTRITIONAL WEALTH: WHAT ARE WE TALKING ABOUT?

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

HOW TO CONSUME THEM

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

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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?

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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.