Pop culture shaped our world in a really weird way. Take Superfood for wellness. It has a mental image that is kind of similar to Superman, or a supervillain. But what is actually super about it? Is it a misleading term or a so-called “marketing” term? Do superfoods really work? Well, let’s face it first. Superfoods are often super hyped by wellness gurus, but there is some element of truth about it. It’s great to have superfoods for your wellbeing. Still, superfoods are not universal for everyone. You should consult professionals for personalized wellness goals.
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In this article, we will first try to define superfoods. While doing so, we will have to cancel some of the popular definitions and marketing stuff about superfoods. Then we will explain how our approach should be toward superfoods. Then we will try some criteria for superfoods. (there is not any) Fit some superfoods into those criteria. And hopefully, this will answer all the questions about superfoods for our wellbeing.
This seems fun! Let’s start.
What is Super Food?
Superfoods are generally food that contains a high density of important nutrients. These are the widely accepted terms by authority organizations. Professionals also say, there is no one superfood. However, there are some foods that have higher nutritional benefits than others. Superfoods are often low in calories.
Now let’s get a bit deeper into the definition. Some vital nutrients are hard to get a good amount from a regular diet. So if a food contains a good amount of that nutrient, it has a good advantage over other food.
But no matter how rich in nutrients a food is, there is no one food that has all the necessary nutrients. The human body needs a wide variety of vitamins, minerals, and other micronutrients. And no one or two foods are capable of providing this. Many studies show that human health flourishes with a diverse diet. People from cultures that have variations of diet are usually healthier.
A common bias is that superfoods must be low in calories. Well, this is true for first-world countries as obesity is the most common concern here. But not everyone is obese and not every culture is the same. A better truth is that superfood calories can be low and high, but everyone must be concerned about his required calorie intake and eat healthy accordingly.
What are not superfoods? Claims, Clarity & recent History
There is a lot of debate about superfoods. This appears mostly because of its improper or misleading use. Traditionally, superfood is more of a marketing and buzz word that attracts customers. There is historical evidence too.
In the 1970s, pasta was considered a superfood. It was cleverly marketed as a very healthy food. But as you can guess, pasta is nowhere close to a superfood. It’s nothing better than bread.
In the 80s and ’90s, suddenly yogurt became a superfood. Well, yogurt is a superfood. The companies were selling sweet and flavored yogurt with refined sugar and called it a superfood!
So, in the traditional commercial space, the term superfood lost its authority among nutrition experts. But the word continued to make people give an unrealistic sense of peak health.
But recently, nutritionists and health experts started a new movement to redefine superfoods. It may not assure you instant health, but it has some true essence.
If someone claims a food to be super food, and suggests full nutrition & wellness. That is certainly wrong. Superfoods will have a clear role and reason why it is a superfood and how it will benefit you.
What makes a food superfood? Let’s make a criteria for Superfoods.
There are no widely accepted and official criteria for a superfood. But as we are working with superfoods, the question will appear many times. So, let’s make a criteria depending on expert opinion along with our analysis.
Let’s make a set of standards first.
- If a food has one very rare nutrient in high density.
- If a food has a medium variety of essential nutrients along with a few rare ones.
- If a food has a high variety of essential nutrients.
- Superfoods must not cause any serious adverse health issues in the long term.
- If food has some special power, like gut health, anti-inflammatory, low calorie, etc.
- Superfoods should be easily absorbable by the body.
It will make sense if we think about superheroes. Every superhero has a distinct character and superpower. Similarly, superfoods must have something special for our bodies. Depending on this, we can categorize the superfoods.
Rare Nutrient Superfood:
Food that has nutrients that are hard to get through a regular diet. Some of those nutrients are Omega-3 Fatty Acids (EPA and DHA), Selenium, Iodine, Vitamin D, Vitamin B12, etc. For example, some foods like Chia seeds with omega 3 and Brazil nuts with selenium.
Broad-spectrum superfood
Foods that have a range of rare and common nutrients are among a broad spectrum. Quinoa, spinach, and milk are some examples.
Special Ability Superfood
There are some foods that come with special & specific benefits. Such as yogurt is a superfood in terms of gut health. We will discuss more specifically in the following parts.
To know more you can read the basics of superfoods.
Top 39 Superfoods for wellness our Time
Here are the top superfoods for wellness :
- Sardines
- Leafy Greens
- Moringa Powder
- Natto
- Carrot
- Curry Leaf
- Chia Seeds
- Quinoa
- Beetroot
- Turmeric
- Avocado
- Berries ( I will give topic cluster)
- Dark Chocolate
- Extra virgin Olive Oil
- Yogurt
- Flaxseeds
- Ginger
- Apple Cider Vinegar
- Walnuts
- Pumpkin seeds
- Green tea
- Oatmeal
- Deep green vegetables
- Greek yogurt
- Eggs
- Citrus fruits
- Oysters
- Almond
- Lentils
- Seaweed
- Bone broth
- Water
- Cranberries
- Coconut
- Banana
- Sweet potato
- Edamame
- Beef Liver
- Ginseng
Group of Superfoods according to wellness
A better way to think about superfoods is based on wellness benefits. This way it will be possible to avoid all-in-one superfoods. Focus on what we actually need. Characterizing superfoods for wellness is actually complicated, as many foods have more than one benefit. However, if we look at the search trends around superfoods, most people search based on their wellness goals. So, why not?
Let’s characterize and discuss different superfoods based on the wellness they provide.
What are the Superfood for Bones?
Superfood for bones is the group of foods that benefit bone health & bone cell growth. Our bones get weaker with age. This is because our bone cells do not regrow as fast in old age. Certain foods have some vital nutrients for bone health. Calcium, Vitamin D, Phosphorus, Magnesium, Vitamin K, Protein, Vitamin C, Zinc, Omega-3 Fatty Acids, Boron, Potassium, and Fluoride are essential vitamins and minerals for bone health.
Let’s check out the superfood for bones that contains a good amount of those nutritional elements.
Bone broth
Bone broth is a soup made of animal bones. Animal bones have some of the essential molecules that strengthen our bones. It contains collagen, gelatin, glycine, proline, calcium, magnesium, phosphorus, potassium, glucosamine, chondroitin, and small amounts of vitamins. Bone broth is a broad-spectrum superfood for bones. Any animal bones contain most of the benefits. You can cook it with your favorite spices and vegetables. This is a super recipe.
Sardines
Sardines contain Calcium and vitamin D. Those are some of the best nutrients for bone health. It also contains omega-3 fatty acids and phosphorus. Vitamin D is somewhat rare in our diet. But it plays an important role in the absorption of calcium and phosphorus which are essential components of bones. Eating 100 grams of sardine 2-3 times a week is enough for strong bones and joints.
Leafy Greens
Leafy greens are a great source of calcium, vitamin K, and magnesium. Consuming a variety of leafy greens with vitamin D sources like eggs can benefit bones greatly. Kale, spinach, collard greens, Swiss chard, bok choy, and mustard greens are some of the best leafy greens for bones. Those vegetables are not only great for bones, but they also contain a number of benefits for health and wellness.
Moringa Powder
Moringa powder is the powder form of the Moringa oleifera plant. It is one of the miracle foods that contains many benefits for our body. It contains calcium, magnesium, phosphorus, vitamin K, and protein which are some of the vital nutrients for bone health. Moringa powder can be consumed with tea, soup, or other food items. 1-2 spoons of moringa powder can greatly benefit our health. I’m pretty sure, moringa powder will appear in different superfood categories as well.
Natto
Natto is an interesting superfood for bones. It is a Japanese food. It is produced by fermenting boiled soya with vitamin B. Subtilias. The bacteria create a slimelike coat around the soya beans which provides its unique texture. Nato is a rare nutrition superfood that contains vitamin K12 in very good amounts. Vitamin K in general works to make calcium more available to bones. Its role is to make calcium that is used in bones. Reduce using it up in other parts of the body. Regular meat and liver contain a different variant of vitamin K which is MK4. But vitamin K in Natto is much more effective as it contains MK7. MK7 targets directly to the bones and increases calcium usage in bones.
What are the Superfoods for Hair?
A lot of people look for superfoods that will help them for healthy and strong hair. Hair wellness indeed starts with food. There are some essential nutrients that help hair wellness. Protein, biotin, vitamin A, vitamin E, omega-3 fatty acids, zinc, iron, and vitamin D are common nutrients known for hair health. If a food contains several of those nutritions or a large number of rare ones like zinc or Vitamin E, it can be said to be a superfood for hair.
Let’s check out a couple of superfoods for hair.
(note that: we will write very detailed articles about superfoods & wellness diets for different purposes, here are only the short explanations of the main ones)
Carrot
Carrot is one of the easiest things you can eat for hair health. It contains beta-carotene, vitamin A, biotin, vitamin K1, potassium, and antioxidants. So it can be categorized as a broad-spectrum superfood for hair. Beta carotene works amazingly to strengthen the hair follicles. Other nutrients also have a role in some stages of the hair cycle. Carrots can be eaten as a snack or salad. Just one or two carrots a day should be more than enough.
Curry leaf
Curry leaf is the leaf from a curry plant scientifically known as Murraya koenigii. As the name suggests, it is used for making curry. Curry leaves have surprising benefits for hair health. It contains vitamin A, vitamin C, calcium, iron, and antioxidants. Those nutrients work for cellular regeneration. Increase blood circulation in the scalp resulting in stronger, healthier hair. You can eat it with curry, raw, stew, or even in powder form with other dishes.
What are the Superfoods for weight loss?
Superfood for weight loss is a bit vague concept, but it is a popular search term. The problem is there is no superfood that will come and rescue you from obesity. A balanced diet & lifestyle with proper calorie intake and regular physical activity is vital for that. Obviously, there are some foods that have science-backed evidence for their weight loss benefits.
Protein, fiber, healthy fats, B vitamins, and minerals like magnesium and calcium have a role in weight loss. Another important requirement for being a superfood for weight loss is low-calorie. Here are some of the superfoods for weight loss :
Chia Seeds
Chia seeds are widely known in the health and wellness industry for their diverse benefits. It also has excellent weight loss benefits. It contains fiber, protein, healthy fats (omega-3 fatty acids), calcium, and antioxidants. The protein and fiber of chia seeds make you feel full. Protein is also essential for maintaining muscle mass while reducing weight. 1-2 tablespoons of chia seeds with water, oatmeal, or yogurt is enough for a day.
Quinoa
Quinoa is a grain from the Chenopodium quinoa plant. It is known as one of the best types of grain you can consume for good health. It contains protein, fiber, magnesium, phosphorus, and iron. It has a longer digestion time and will keep you full for long. It also contains essential plant-based protein that can reduce the chance of muscle damage during weight loss.
What are the superfoods for Liver ( detox)?
There are many foods that facilitate the function of the liver. But a few are considered superfoods for the liver. Foods that contain Glutathione, Omega-3 Fatty Acids, Vitamin E, Vitamin C, B Vitamins, Choline, Selenium, Zinc, Iron, Betaine, Antioxidants, and Fiber are beneficial for liver health.
Check them out.
Beetroot
Beetroot is a root vegetable that has a deep red color. It contains a good amount of folate, betaine, antioxidants, fiber, vitamin C, iron, and nitrates. Those nutrients can impact liver wellness greatly. It also comes with other health benefits. To get the most out of beet root, you should consume it raw with salad or juice.
Turmeric
Turmeric is a bright yellow root that is primarily used as a spice. It adds a natural yellow color and also has some antimicrobial properties. Turmeric is excellent for the wellness of liver health. It comes with curcumin, antioxidants, iron, manganese, fiber, vitamin C, and vitamin E. The best way to eat it is with curry as a spice. You can also take turmeric supplements with medical guidance.
Read our article about Turmeric.
Avocado
Avocado is one of the most trendy superfoods in the world. With its amazing taste and a lot of benefits for different organs of the body. It comes with some of the essential nutrients for the body. It has healthy fats (monounsaturated fats), fiber, vitamin E, vitamin C, glutathione, potassium, and folate in good amounts. Eating it with salad or a smoothie is the best way to consume.
Berries
Berries are one of the most antioxidant-rich foods in nature. Antioxidants protect the liver from inflammation and liver cells from damage. Berries also contain vitamin C, fiber, manganese, vitamin K, and polyphenols which are essential for liver health. Keeping blueberries, blackberries, or cranberries in your daily diet can deliver a lot of benefits for the liver & overall wellness.
What are the Superfoods for the heart?
Fatty fish, walnuts, berries, avocados, leafy greens, chia seeds, olive oil, and dark chocolate are some of the superfoods for the heart. You may notice, we covered many in previous categories. Let’s talk about a few that we did not discuss yet. We write separate articles for each wellness category and healthy diet. You can search and read one by one.
Dark Chocolate
Chocolate has been a delicacy for a long time. It is one of the most loved flavors in most of the world. For heart health dark chocolate contains some great benefits. It contains flavonoids, magnesium, iron, copper, manganese, zinc, and fiber. Those are some of the best nutrients for heart health. The flavonoids of chocolate work to improve blood flow and reduce blood pressure. Other minerals also have a beneficial role in heart function and wellness. Sweet and milk chocolates contain sugar and very little health value. To get the best benefits, dark chocolate with over 70 percent cocoa is recommended. However, overconsumption of dark chocolate can lead to excessive calorie intake and weight gain.
Olive oil
Olive oil is liquid fat extracted from olive. It is one of the most healthy oils one can have for the heart. It contains monounsaturated fats, polyphenols, vitamin E, omega-3 fatty acids, and antioxidants. This nutrition helps to lower blood cholesterol and lower the risk of heart disease. The best way to eat olive oil is by eating it raw with salad dressing and drizzles over other vegetables & fish dishes. Cooking with olive oil may taste great, but it breaks down a lot of beneficial nutrients. One to two spoonfuls of olive oil should be a part of a daily healthy diet.
Learn fundamentals of healthy diets – benefits, tips & nutrients needs.
What are the Superfoods for the digestive system?
Superfoods for the digestive system usually contain probiotics, high fiber, and other nutrients that facilitate digestion. Our digestive health depends a lot on the microorganisms that live in our gut. Probiotics help them stay healthy ensuring better digestion and nutrition absorption. Fiber is also a vital element for the digestive system. Check out the superfood for the digestive system.
Yogurt
Yogurt is the easiest to find of all probiotic rich foods. It is made by culturing lactobacillus bacteria with milk. Yogurt contains probiotics, calcium, protein, vitamin B12, potassium, and magnesium. Those are not only great for the digestive system but also contain numerous health benefits. Sweet and flavored yogurt is not very good for health. Those are often highly processed. Eat unsweetened active yogurt with fruits and smoothies for the best benefits.
Flaxseeds
Flaxseeds are seeds from flax plants that contain high dietary fiber and high antioxidants. Omega-3 fatty acids, lignans, protein, magnesium, and vitamin B1 are other nutrients of flaxseeds. Eating one or two spoons of flaxseeds with a smoothie or yogurt can benefit digestion greatly.
Ginger
Ginger was widely used as a home remedy and traditional treatment for digestive distress. It contains gingerol, vitamin C, magnesium, potassium, and dietary fiber. Gingerol is one of the key molecules of ginger that reduces inflammation and stimulates digestion. Ginger is a bit spicy but it tastes refreshing. One to two grams of ginger is enough for digestive health. Ginger is used widely as a spice. To get the best advantage of gingers, eat raw or with tea.
Apple Cider Vinegar
Apple cider vinegar recently trended as a superfood for the digestive system. It may not be as effective as it is considered. But it certainly has some great effects on gut health. It is rich in probiotics, acetic acid, potassium, magnesium, enzymes, and amino acids. Those nutrients help digestive wellness. Apple cider is made with the fermentation of apples. Raw and unfiltered apple cider comes with the most health benefits. One to two spoons per day is enough for constant benefit.
Read amazing Organic Apple Cider Vinegar Types, Uses to learn more.
What are the Superfoods for brain health?
All foods actually have an effect on our brain. Everything we smell, taste, and experience is just the electronic signals of our brain. However, there are some foods that may directly help brain health, memory and mood. Some of the foods are turmeric, broccoli, pumpkin seeds, dark chocolate, nuts (especially walnuts), eggs, spinach, and green tea. Omega-3 fatty acids, antioxidants, vitamins B, D, E, magnesium, zinc, and flavonoids are some of the essential nutrients for the brain. As you can see, we have already talked about most of the superfoods on this list. Let’s talk about the ones that we did not.
Walnuts
Walnut is an excellent superfood for brain health. It contains omega-3 fatty acids, antioxidants, vitamin E, folate, polyphenols, and magnesium. Omega-3 fatty acids help the brain’s cognitive function. Vitamin E and antioxidants protect the brain cells from oxidative stress. Folate is also an important nutrient for cognitive development. Deeply roasted walnuts often lose nutritional benefits. Eat a handful of raw or lightly roasted walnuts every day for maximum benefits. Read natural walnuts : a complete guide to know details.
Pumpkin seeds
Pumpkin seeds are often neglected but it comes with some amazing benefits. Pumpkin seeds have some of the vital nutrients for brain health and function. It contains magnesium, zinc, iron, copper, antioxidants, and omega-3 fatty acids. All of them have an essential role in brain development and cognitive function. It facilitates brain development for children, and also benefits brain wellness for adults. The magnesium of pumpkin seeds is essential for nerves. Zinc enhances brain signaling, while iron ensures proper oxygen for the brain. Eat lightly roasted pumpkin seeds every day for maximum benefits.
Green tea
If you are looking for some brain boosting superfood that will instantly increase your brain activity. Help you focus & study, green tea is for you. Stress is very bad for your wellness. Green tea helps you to relax and increase your brain’s working capability. It contains catechins, L-theanine, caffeine, and antioxidants like EGCG (epigallocatechin gallate). L-theanine of green tea has an amazing effect on the brain’s power to focus. Caffeine makes you feel relaxed and releases pleasure hormones in the brain. EGCG protects the brain from oxidative stress. Switch your coffee or tea with green tea and you will see the difference. Daily two cups of unsugar green tea can keep you refreshed and focused all day.
Please read the green tea 101.
What are the Superfoods for the Elderly?
Superfoods for the elderly actually are not very different from regular superfoods for wellbeing. Senior citizens need a balanced diet for good health. But there are some special areas we need to pay attention to. Older people are very prone to weak bones, brain health, memory issues, oxidative damage, and many chronic diseases. They should consume a variety of food that will manage the risks of that problem. If you are reading continuously, you know what are the foods for managing different risk factors. For bone health, elderly people need food rich in calcium, phosphorus, vitamin D, etc. To protect their body from oxidative stress, green vegetables with high antioxidants will be beneficial. For brain health, they should consume food high in omega-3 fatty acids, vitamins, minerals, and flavonoids. To reduce the risk of chronic diseases, a healthy source of carbs, fat and protein is necessary. Let’s talk about some of them that we did not mention yet.
Oatmeal
Oatmeal is one of the healthiest carbs for the elderly. It reduces the chance of colon cancer and other chronic diseases. It contains fiber, B vitamins, magnesium, antioxidants, iron, and protein. The soluble fiber of oatmeal helps in digestion and cholesterol control. It is also good for heart health. Oats have healthy protein that can be beneficial for muscle health. Vitamin B of oatmeal helps with brain health and magnesium is vital for bone health. To get the best benefits from oatmeal it should be consumed without sugar. Unprocessed and unflavored oatmeal with fruits and nuts is a healthy meat for elderly people.
Deep green vegetables
Deep green vegetables like spinach, kale, and broccoli have great benefits for elderly people. They contain antioxidants such as beta-carotene, lutein, vitamin C, and flavonoids, alongside fiber, calcium, and other vital nutrients. Those nutrients have a critical role in age related cell damage. The antioxidants of those vegetables protect the cells from oxidative damage and provide necessary vitamins and minerals for the overall wellness. Those vegetables should be consumed after cooking in low heat or raw with salads. High heat reduces the antioxidant properties of vegetables.
You can read 21 super vegetables : benefits, types & wellness to know in detail.
Greek yogurt
Greek yogurt is an interesting food for the elderly people. The fact is older people need a staple and healthy source of protein without cholesterol and bad fats. Greek yogurt is an ideal option for that. There are some differences between regular yogurt and Greek yogurt. Greek one has two times more protein than regular. It also contains calcium, probiotics, vitamin B12, potassium, and magnesium. Calcium is essential for bone health, probiotics are excellent for gut health, digestion, and proper nutrient absorption. For maximum benefits, Greek yogurt should be consumed unsweetened with fruits and nuts. One cup of Greek yogurt every day can lead to great digestive health.
What are the Superfoods for the Eye?
Foods that contain vitamin A, lutein, zeaxanthin, vitamin C, vitamin E, omega-3 fatty acids, and zinc are excellent for eye health. A large number of foods in our diet have one or more of these nutrients. But a few of the foods have a good amount of those nutrients. Some of the superfoods for the eyes are carrots, spinach, kale, sweet potatoes, citrus fruits, salmon, eggs, and almonds. Let’s discuss some of the superfoods for eyes.
Carrot
Carrot is probably one of the best foods for eye health. Carrot contains beta-carotene, vitamin A, lutein, and antioxidants. Beta carotene of carrot converts into vitamin A and maintains the health of the cornea. It also protects the eyes from night blindness. Carrots also have lutein which protects our eyes from harmful blue light. In this age of technology and the screen dependency of humans, blue lights are one of the major threats of eye health. Carrots have a good amount of vitamin E and antioxidants that help the eyes to reduce oxidative damage. 1-2 carrots as snacks or salad is enough for good eye health.
Eggs
We are going through a long list and finally, we have eggs for the first time. Eggs are a pretty common source of excellent vitamins and minerals. It has many benefits, but the best benefit is for good eye health. Eggs contain lutein, zeaxanthin, vitamin A, vitamin E, and omega-3 fatty acids. Lutein and zeaxanthin protect the eyes from harmful blue lights. Vitamin A is good for the cornea. You can consume eggs boiled, poached, or with other food, it provides somewhat similar benefits.
Citrus fruits
Citrus fruits are fruits like lemons and oranges. Those are some of the best fruits for good health. Those fruits contain vitamin C, flavonoids, vitamin A, and antioxidants. Among those vitamin C is more important as citrus fruits have a good amount of it. Vitamin C helps the eye nerve and blood vessels to remain healthy. It protects from age-related sight problems. Flavonoids and antioxidants are also very helpful for the eyes. Our body can not store vitamin C, so food with vitamin C should be a regular part of our healthy diet. Try eating citrus fruit as regularly as possible.
What are Superfoods for Fertility?
Folic acid, omega-3 fatty acids, vitamin D, zinc, selenium, iron, vitamin C, vitamin E, magnesium, and protein are some of the nutrients that have a good role in our reproductive health. Fatty fish, leafy greens, oysters, lentils, and nuts are some of the best foods for fertility. Well, there are some other foods that have claims great for digestive health, but those are types of supplements also boosting reproductive health. Here we will only talk about reproductive health.
Oysters
Oysters are one of the best foods for reproductive health. It contains zinc, vitamin B12, selenium, protein, and omega-3 fatty acids. Those nutrients are essential for the reproductive system, especially increasing sperm count. Zinc is an important mineral found in oysters that increases sperm count and testosterone in the body. Vitamin B12 is also essential for blood cell formation and energy transfer. Selenium works excellently to protect from oxidative damage. Eating oysters regularly may not be possible due to its unavailability. But a few times a month is good for your reproductive health. Eat oysters raw or steamed to enjoy its highest benefits. But make sure to buy from reputable sources to be safe from foodborne diseases.
Almond
Most nuts have a beneficial role in the human reproductive system. We have talked about walnuts before. Almonds are another great one for the reproductive system. It contains vitamin E, zinc, magnesium, selenium, healthy fats, and protein. Vitamin E protects the sperm and egg cells from oxidative damage. Zinc is an essential mineral that has a vital role in our hormone regulation and sperm cell production. The magnesium of almonds can have an excellent role in hormone balance. Considering all those, almonds are one of the best nuts for the reproductive system. For maximizing the benefits from almonds eat it without added salt, sugar, or additives. You can eat it raw or roasted as a snack or with salad and smoothies.
Lentils
Lentils are a type of legume compact with nutrients, fiber, and protein. It has great benefits for the reproductive system and overall wellness. It comes with folic acid, iron, protein, zinc, and fiber which are some of the essential nutrients for the reproductive system. Folic acid facilitates cell division and facilitates fetal development. It can be a staple source of nutrients for new mothers. Iron has roles in ovulation and blood cell production while zinc is essential for hormone regulation. Legumes can be eaten cooked with salad, soups, or curry. To get the best from lentils, you can eat it with citrus fruit as a source of vitamin C. Vitamin C increases the absorption of iron.
What are the Superfoods for Kidneys?
Kidneys are one of our vital organs. In this age of processed food and high chemical usage, it’s one of the organs we should take special care of. Also, it’s hard to understand the condition of our kidneys. A balanced diet is essential for kidney health. Some nutrients play a vital role in keeping our kidneys in good shape. Potassium, magnesium, omega-3 fatty acids, antioxidants (vitamin C, E), fiber, vitamin B6, and calcium have a direct role in the proper functions of the kidneys. Moringa, turmeric, seaweed, coconut water, amaranth, blueberries, cranberries, fatty fish, apples, and parsley are some of the superfoods for kidneys. Let’s check out the ones that we did not discuss.
Seaweed
Seaweed is a marine plant dense with numerous nutrients good for the kidneys. It comes with iodine, magnesium, calcium, potassium, vitamin C, and antioxidants. The iodine of seaweed helps to regulate thyroid function. It also maintains kidney fluid balance. Magnesium is another crucial nutrient for kidney health. It protects the kidney from calcium buildup. It also has a role in muscle and heart health. Potassium has the same role in the kidney like magnesium. It also regulates blood pressure. Antioxidants of seaweed help the kidney from oxidative damage. Seaweed should be eaten in moderation as it has the potential for iodine overload. You can eat it as a snack, salad, or soup.
Water
Water is the unsung superfood for everything. It’s so essential to life that we often do not notice and appreciate its role. Water is vital for every biological function. But it has a special role for kidney wellness. Water flushes out the toxins and bad molecules from our body and keeps the kidneys healthy. A healthy consumption of water makes it easy for our kidneys to drain the toxins. It also reduces the chances of kidney stone formation. Water also maintains electrolyte balance and regulates blood pressure. There is no universal amount of water consumption. It depends on the climate, activity level, and health status. A constant rule of thumb is, whatever you do, drink the amount of water that allows you to urinate 2-2.5 liters as a healthy individual.
Cranberries
Cranberries are small testy berries full of nutrients beneficial for the kidneys. It has a natural antimicrobial property. It contains vitamin C, fiber, antioxidants, and proanthocyanidins. Proanthocyanidins are the molecules responsible for antimicrobial properties. It helps to clean out bacteria from the urinary tract. It protects from urinary tract infections. The vitamin C and antioxidants work to protect kidney cells from oxidative damage. The best way to eat cranberries is to eat them raw as fruit, salad, or smoothie.
Coconut water
Coconut water is a natural electrolyte drink with a rich content of kidney-friendly minerals. It contains potassium, sodium, magnesium, calcium, and vitamin C. We have talked about most of those nutrients above. You can easily change your cold drink or processed juice consumption with coconut water. It can be a great hydrating drink after exercise or after a long working day.
Read Nature’s Super Drink Coconut water: A Complete Guide to know more.
What is the best Superfood for Recovery?
This is a common search term over the internet. There can be different types of recovery people mean. But in most cases, people are looking for post-workout recovery.
Proteins, carbohydrates, electrolytes (sodium, potassium, magnesium, calcium), antioxidants (vitamins C and E), omega-3 fatty acids, vitamins (B6 and D), and fiber are the essential nutrients that speed up muscle recovery and help regain energy. Quinoa, Greek yogurt, berries, bananas, spinach, nuts, chia seeds, sweet potatoes, coconut water, and salmon are some of the foods for post-workout recovery. Let’s talk about some of them here.
Banana
Bananas are one of the best foods to eat after, before or within a workout. It is not only raw energy, it also contains some of the essential minerals for regulating muscle wellness. It contains potassium, carbohydrates, vitamin C, vitamin B6, and dietary fiber. Potassium is one of the vital nutrients of a banana that balances electrolytes and protects from muscle cramps. Vitamin B6 is important for protein metabolism and production of red blood cells. You can eat bananas as you like. But to get the best recovery benefits, eat it after 30 minutes of workout.
Sweet potato
Sweet potato is another food full of nutrients and energy that helps speedy recovery after a workout. It is a quick source of healthy carbohydrates. It also contains dietary fiber, potassium, vitamin A, and vitamin C. Those nutrients are all excellent in managing muscle wellness and the recovery process. Sweet potatoes can be eaten boiled, baked, mashed, or with salad. Eating after 30 minutes of a workout is the best way to get the most recovery benefits.
What are the best Superfood for Women wellness?
Healthy food is important for everyone, but certain foods are especially important for women. Women go through a bit different life stages than men. Some foods are vital for pregnancy and menopause health. During pregnancy a woman’s body needs a ton of nutrients. Also, they are more prone to bone-related complications. Iron, calcium, folate (Vitamin B9), vitamin D, omega-3 fatty acids, magnesium, fiber, and antioxidants (vitamins C and E) are essential nutrients for women’s health. Edamame, kale, asparagus, beans, grapefruit, berries and cherries, papaya, plain low-fat yogurt, sardines, flaxseed, walnuts, avocado, sweet potato, spinach, beef liver, and lean beef are some of the superfoods that enhance women’s health. Let’s discuss a few here.
Edamame
Edamame is unripe soybeans. It is compact with some of the important nutrients for women’s health. It contains protein, fiber, iron, calcium, folate, vitamin K, magnesium, and isoflavones. Folate has a role in DNA synthesis, very important during pregnancy. Isoflavones are a plant alternative to estrogen. It works to alleviate menopausal symptoms. Iron is a vital mineral for women as it helps to produce blood. Vitamin K and calcium both have a major role in bone cell formation. Edamame can be eaten boiled or salted as a snack or with salad.
Beef Liver
Beef liver is a high-nutrient superfood containing vitamin A, vitamin B12, iron, folate, copper, zinc, and protein. Vitamin A is the key nutrient in beef liver. It facilitates a woman’s reproductive system and helps the overall well-being of women. Due to the high level of vitamin A, beef liver should be consumed in moderation due to vitamin A toxicity. Eating beef liver once a week is optimal for maximum benefits. Try to eat grass-fed organic beef liver as it is more healthy.
What are the Superfoods for sleep?
Sleep is an integral part of physical, mental, and emotional recovery and well-being. There are some superfoods that help you fall asleep faster, longer, and improve the quality of sleep. Magnesium, tryptophan, melatonin, calcium, vitamin B6, antioxidants, and healthy fats are some of the sleep-promoting nutrients. Almonds, tart cherries, mango, oats, pumpkin seeds, and fatty fish are some of the top sleep-promoting foods. Let’s discuss a few of them.
Kiwi
Kiwi contains serotonin, vitamin C, antioxidants, potassium, and folate. So it is considered one of the best sleep-promoting foods. Eating 1-2 kiwis one hour before bed can help you sleep faster and longer.
Mango
Mango contains vitamin B6, which are the building blocks of serotonin and melatonin. Those hormones are crucial for sleep regulation. It also contains magnesium and an antioxidant. Magnesium reduces stress and promotes relaxation, and antioxidants protect the nervous system from oxidative stress.
Cherry
Tart cherry contains a high amount of melatonin, which directly supports sleep quality. It is also rich in tryptophan, a hormone that converts to melatonin in the body. Anthocyanins from cherries protect the nervous system from stress.
What are Superfoods for man’s health?
Food that improves muscular health, heart health, balances hormones, and improves sexual ability is known as a superfood for men’s health. Nutrients like protein, magnesium, omega-3, zinc, antioxidants, vitamin D, and fiber play an important role in men’s health. Salmon, oysters, spinach, tomatoes, walnuts, berries, eggs, pumpkin seeds, and green tea are some of the men’s health-promoting foods. Let’s discuss only salmon, the rest we already covered.
Salmon
Salmon is one of the best foods for promoting men’s health. It is a rich source of omega-3 fatty acids. It also contains quality protein, vitamin D, and B. They are important for bone and muscle development.
(Special Note: As we have discussed a long list of superfoods. But within a short description, it is impossible to cover every aspect of those foods. There is much more knowledge you get from us. You should learn about each superfood. In My Organic Body & Diet, we cover all of them gradually. Also, we cover healthy diets, organic supplements and wellness to improve quality of life.)
What are the Hidden Costs of the Superfood Trend?
This article is about providing honest insights about superfoods for wellness. We can not avoid the cost the world is paying for the superfood trend. In this age of social media, things get viral easily. And hype for certain foods can peak at any moment. The demand rises and many times that’s not just a trend that goes away. Once people experience the benefits, the demand keeps rising.
But most food grows in certain parts of the world. Once the demand rises, the cultivation of the food is increased, ignoring any other problem, even human rights. Take avocado farming in Chilly. There is a scarcity of water for the people and farming. Avocados need a lot of water to grow. The rapid expansion of avocado farming created a massive shortage of water. As avocado is a cash crop, industries have priority over water. While general people live a hard life with very little or no water.
Monocultures also negatively impact biodiversity and sustainability. So, while enjoying the goodness of superfoods, we should also be conscious about what they cost and how to reduce its impact on society and the environment.
FAQ : Superfoods wellness
What are 3 superfoods for Gut health?
Yogurt, chia seed, and miso are some of the superfoods for gut health. Genetically modified food that is cultured by bacteria is often great for gut health.
Are eggs a superfood?
Eggs are obviously superfoods with 13 essential nutrients, protein, omega-3 fatty acids, and antioxidants. But we actually do not understand its worth as it’s very common and already part of our daily lives.
Is chili a superfood?
Chilies have a good amount of vitamins and antioxidants. For instance, it contains 3 times more vitamin C than oranges. However, it may not be classified as a superfood as its nutritional value is not that impressive to be called a superfood.
Is peanut butter a superfood?
Peanut butter can easily be considered a superfood with a great amount of protein and other minerals. It also makes you full easily. But some people can have an allergy to peanuts and its butter.
Is superfood fact-based?
Yes, from a scientific perspective, considering a food’s nutritional value and benefits, some foods are obviously better than others. If we call top-tier foods a superfood, there is no wrong. But some people may be misled by marketing terms.
Final Thoughts
Superfoods play a crucial role for health and wellness. But it’s also super important for eating diverse food. No culture of people eat just avocado 365 and stay healthy. On the contrary, people who eat a diverse & balanced diet have better life expectancy and overall wellness. Superfoods are awesome but the master key for good health is a healthy diet, conscious living.
Mr. Shariful Alam Pavel believes in natural living. To live a healthy conscious living, we need to eat green, live green. MyOrganic Bd is a green wellbeing brand, educating millions to live a better life with mother nature.
A Microbiologist, full time Content writer in MyOrganic Bd relentlessly trying people aware green lifestyle. Apart from working MyOrganic, he is an Environmental activitist.
Dr. Goutom Banik, MBBS, MPH, is a public health researcher with extensive experience in maternal, newborn, and child health, including nutrition interventions in underserved communities. He has worked with leading organizations such as Save the Children and icddrb, contributing to national strategies on child health and nutrition. His expertise spans operational research, health systems strengthening, and community-based programs addressing childhood illness.
