Superfoods: TOP 10 superfoods at a glance

So-called “superfoods” have been experiencing a huge hype for some time now, but what's behind it? What exactly are superfoods, and are they really as super as they're always made out to be?
Minor spoiler: There are always two sides to every coin!
Find out here what this is all about and why there are now real superfood opponents!

Your knowledge to go:

• Superfoods are often exotic, foods very rich in vitamins and minerals, which are currently heavily in trend are. Examples are matcha, açai, goji berries or acerola.

• Critics warn against ecological, health and social problems, which are associated with high consumption of such foods (z.B. Sustainability, growing conditions, …)

• Here in Europe, there are also "local superfoods"While less popular, these foods also contain many vitamins, such as blueberries, nettles, or sea buckthorn. Kale, for example, is rich in vitamins A, C, and K, as well as calcium, magnesium, and potassium."

• A colorful mix A good middle ground seems to be between exotic and local foods!

Superfood | What exactly is it?

Superfoods are foods that have a very high content of vitamins, minerals, and/or phytochemicals. The problem? The term isn't legally protected, there's no fixed definition of superfood, and so what had to happen, happened: the term increasingly became a marketing buzzword and a trendy term. And today, almost all superfoods are exotic fruits or berries, many of which were previously completely unknown here.

These superfoods are supposed to be incredibly healthy due to their amazing nutritional values ​​and high vitamin and mineral content, and now there are even actual "superfood powders" containing many of these supposed powerhouse fruits. Health on the go, so to speak? We'll take a closer look at that later.
But what we can confirm for now is that superfoods do indeed contain many vitamins and can definitely be part of a balanced diet Criticism is still warranted, however, because z.B. The actual health effects of superfoods have often not been scientifically investigated. More on that later.
First, let's look at some examples:

Superfood examples

We've selected some of the best-known and most popular examples and will briefly introduce them here so you know what you're dealing with. Of course, our superfood list isn't exhaustive; there are simply too many foods that carry the "superfood" label.

Guarana

Guarana originates from the Amazon region of South America and naturally contains caffeine. Caffeine contributes to increased alertness and improved concentration. Because it is bound to tannins in guarana, it is released more slowly than in coffee, and its effects can therefore last for several hours. This makes guarana a natural alternative to traditional energy drinks for many.

Includes:

• caffeine

• Guanine

• D-catechin

• Choline

• tannins

• Theobromine

Açai

The açai berry is a fruit of the cabbage palm, which has the botanical name "Euterpe oleracea". It grows mainly in the rainforests of the Amazon.The berries are round, dark blue, and one to two centimeters in diameter. In Brazil, they have been a staple food for centuries. Due to their high nutrient content, these trendy berries are incredibly versatile and particularly well-suited to a conscious lifestyle!

Includes:

• unsaturated fatty acids: oleic acid, omega-6, omega-9 and Omega-3 fatty acids

• Phosphorus, iron, calcium, magnesium, zinc and copper

• Vitamin B1, B2, B3, B6, C, D and E

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Goji berries

The goji berry originates from Asia and has been used for thousands of years in various Asian cultures. It contains zinc, minerals, and essential fatty acids. Additionally, the goji berry contains essential... Amino acids.

Includes:

• Vitamins A, B, C and E.

• Antioxidants

• Minerals such as iron, calcium, magnesium, selenium and zinc

• Essential amino acids

Acerola

The acerola cherry is native to tropical regions, primarily in South America. Originally, this small red fruit comes from Mexico, specifically the Yucatán Peninsula. Outside its natural range, the plants are also cultivated in Asia, particularly India and China. It has a high vitamin C content and a slightly tart flavor.

Includes:

• Primarily Vitamin C (According to analyses, 100 grams of the fruit contain over 1677mg of vitamin C)

blueberry

These local superfood berries contain anthocyanins. These are the reason for the berries' deep blue color. Anthocyanins are secondary plant compounds with antioxidant properties.

Includes:

• Very high proportion of Vitamin B

• Vitamins C, E and K

• iron

• magnesium

Lucuma

Lucuma is also known as "Inca gold" and is found exclusively in South America (Peru, Chile, Ecuador). Visually, one might think the lucuma is the offspring of a mango and an avocado. The fruit with its green skin is high in vitamin C, zinc, and fiber. It also has a slightly tart flavor.

Includes:

• Vitamin C

• zinc

• Calcium

• Dietary fiber

• Potassium and iron

Matcha

Matcha, Matcha, which means "ground tea" in Japanese, is a type of tea originating from Japan. It has a slightly sweet to slightly bitter taste. Because matcha tea is not an infusion but an extract of the tea leaf, it contains numerous beneficial compounds, unlike conventional green tea. The plant also contains small amounts of natural caffeine, which is why many people prefer to drink matcha instead of coffee.

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Includes:

• Vitamins A and B

• Calcium

• zinc

• potassium

• magnesium

spinach

Anyone who wants to become like Popeye can't avoid spinach.Drying and grinding spinach leaves preserves valuable nutrients and minerals, resulting in a highly concentrated form. Spinach is primarily known for its high iron content, but this local superfood contains numerous other nutrients as well.

Includes:

• Vitamins A, C, E, K and B2

• Calcium

• manganese

• zinc

• magnesium

• Iron (35-54 mg per 100g)

Spirulina

Spirulina: The new trendy product from the water. This algae is found in the lakes and rivers of Asia, Africa, and South America. It has been used as a staple food there for centuries. The algae contains beta-carotene, which is converted into vitamin A in the human body, and in significant quantities.

Includes:

• Calcium

• magnesium

• Beta-carotene

• sodium

Ashwagandha

Ashwagandha (Withania somnifera) is a plant from the nightshade family and grows exclusively in India and Pakistan. It has been used there for several thousand years.

Includes:

• Withanolides

• Alkaloids

• Choline

• Fatty acids

• Amino acids

Are superfoods really super?

If you take a closer look at this list of superfoods, you might encounter a problem: Most of them come from faraway countries and first have to be transported by ship or plane. & These foods are brought to Europe so we can eat them here. Of course, this happens daily with other foods like cocoa, bananas, etc. But we often eat them because of their delicious taste, out of habit, and for other reasons – not "just" because they are supposed to be healthy.
Attentive readers might now be wondering: Don't we have any healthy food in Europe that we have to import these products?
And that's precisely the crux of the matter: We in Europe also have truly nutrient-rich foods that can easily compete with exotic ones. However, sea buckthorn, kale, and nettle simply aren't trendy right now, not exotic, fancy, or exciting enough, and therefore aren't called superfoods, but rather dismissed as boring, old-fashioned foods.
So we import tons of food from far-flung regions of the world, where growing conditions for the plants are sometimes poor and working conditions for the workers even more difficult, just to get a few vitamins. And we pay an exorbitant amount of money for it.

Superfood disadvantages:

• Often not very sustainable (forests are cleared, long transport to Europe, etc.)

• May contain residues of pesticides, contaminants, or pathogenic germs

• Unknown and sometimes poor growing and working conditions

• Often only available in powder, capsule, or dried form; not a fresh product.

• High global demand means that food becomes more expensive in the country of origin, and locals can no longer afford the product.

But we have really healthy food right on our doorstep.

It is very important for us to say that superfoods NATURALLY contain many vitamins. & They contain minerals and can make a valuable contribution to a balanced diet. We also like matcha. & At the same time, we believe that we should rethink our approach and recognize regional superfoods as such. After all, a diverse mix makes everything better, doesn't it?

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Superfood Alternatives: Local Superfoods

There are many regional alternatives to chia seeds. & Co:

• Guarana: Green tea (z.B. from Portugal), beetroot, rye

• Açai: Blackcurrants, elderberries, blueberries

• Goji berries (already cultivated in Europe, but some local alternatives include sea buckthorn, rosehips, and aronia berries).

• Acerola: Blackcurrants, sea buckthorn, rosehips

• Chia seeds: Flax seeds

• Blueberries (native here, but there are still some alternatives): bilberries (European varieties), elderberries, cranberries

• Lucuma: Parsnips, pears

• Matcha: Green tea (z.B. (from Portugal), nettle tea, herbal teas

• Spinach (native to the region, but there are still some alternatives): Swiss chard, kale, lamb's lettuce

• Spirulina (already cultivated in Europe, but there are also some local alternatives): Chlorella (partially cultivated in Europe), nettle, dandelion leaves

• Ashwagandha: Valerian root, lemon balm

So if you're only concerned about the vitamin- & In terms of nutrient content, most local fruits and vegetables, as well as nuts, seeds and legumes, are suitable "superfoods" for you.

Superfoods – Yes or No?

Of course, ordering an açai bowl or a matcha latte sounds cooler than asking for an herbal tea and a berry bowl. And yes, the sheer number of different "superfoods" does indeed result in an immense variety of nutrients.
So if you're looking for natural SupplementIf you're looking for alternatives or nutrient-rich additions to your diet, you'll love these little exotic plants. But please don't forget our native plants, because they're also really great and often not only more sustainable and ethical, but also cheaper.

Conclusion

We believe that, as with everything in life, balance is important: For example, we love our matcha protein powder, but we drink our [unclear text] at least as often. Wild Berry Shake. Try it out yourself and see what suits you best!

Do you have any questions? Then feel free to write me a message. Mail - I look forward to hearing from you! :)

The information shared in this article does not replace individual medical or nutritional advice.

literature & Sources

1. Federal Office for Consumer Protection and Food Safety (o.J. Superfoods. How super are so-called superfoods really?

2. Federal Institute for Risk Assessment (2020). Superfoods - super good?

3. Competence Centre for Nutrition (KErn) (2023). Bavarian superfood.Local superheroes rediscovered. 3rd edition.