Superfood is a food that has health benefits because of its ingredients.

Over the last years we have benefits of superfoods like chia seeds, kale, quinoa , acai berries. In 2015 we need to update our lists because there are new plants, fruits, seeds which are powerful nutrient bombs.

They are new for us, but well known on continents and in countries they come from. Beside new discovered superfood, there are coming back foods which where widely used by our grandparents like fermented foods.

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This is not the first time where the knowledge of our ancestors in relation of nutrition turns out to be extremely useful in modern times.
Let’s start it.

# Fermented food like sauerkraut,  buttermilk, yoghurt, pickled cucumbers, onions etc contain loads of probiotics and good bacteria.

The beneficial bacteria are highly potent detoxifiers, capable of drawing out a wide range of toxins and heavy metals. Some fermented foods are outstanding sources of essential nutrients such as vit K, which help prevent arterial plaque buildup and heart disease.

Fermented food is also a potent producer of many B vitamins.

# Kombucha used to be called by the ancient Chinese the “immortal health elixir “.

It’s a fermented drink made of tea, sugar, bacteria and yeast. Kombucha has been around for about 2000 years and has a history of health benefits like preventing and fighting cancer, arthritis and other diseases.

It is a powerful detoxifier and because it’s naturally fermented, it’s a prebiotic improving digestion. It also helps fighting depression,  anxiety etc.

# Matcha is finely milled of fine powder green tea.

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It is a powerful antioxidant (1tsp gives you the antioxidant equivalent of 230 g of broccoli). It also gives you an energy boost of 4-8 hours, relaxes the nervous system and increases focus and concentration.

Matcha is full of vitamins,  minerals and amino acids. Because it increases metabolism,  controls hunger and has almost no calories, it is being adopted as an aid to weight loss.

Studies are showing Matcha’s benefits against a host of illnesses and diseases – from cancer to heart disease,  skin conditions or diabetes.

# Black salsify is a member of the sunflower family.

It comes from Southern Europe,  the Near East. The plant has blade- like leaves and slender stalks, which produce distinctive purple flowers. It contains loads of fiber, manganese,  potassium,  riboflavin,  vit b6 and vit c.

A 100g of uncooked black salsify provides almost a fifth of the daily value for iron. Inulin in black salsify stimulates the growth of bifidobacteria which live in the large intestines.

It promotes hair health,prevents premature graying, intensify hair colour and strengthen hair.

The root is commonly eaten, but the leaves and stalks are also edible. The root’s skin should be washed before consuming it. However it is advised to scrap off the skin. When peeled, the root darkens immediately.

Steaming is preferred over boiling as the root breaks easily. Black salsify is often eaten together with other vegetables but also popular in sauces, soups or stews.

# Kaniwa comes from South America and is known as baby quinoa but does not contain saponins,the coating that gives quinoa a bitter flavour if not washed properly.

Kaniwa is an excellent source of iron and has also more protein and amino acidsIt is recommended to toast the grain on a dry saucepan first than cover with water. It does not contain gluten.

# Dandelion greens

They are high in calcium (only 1 cup of chopped dandelion greens contains 10% of the recommended daily value), rich in iron (next to fresh parsley, dandelion greens have a high iron content), loaded with antioxidant (high in vit.a in the form of antioxidant carotenoid and vit.c).

They help in detoxification and cleansing. Dandelion greens contain lots of minerals (calcium, iron, copper, manganese, phosphorus, potassium and magnesium)  and 14% protein.

The nutrients in dandelion greens may help reduce the risk of cancer, multiple sclerosis,  cataracts, age-related macular degeneration and stroke. Dandelion contains anti-inflammmatory properties which may provide benefit to those with asthma and other inflammatory diseases.

The easiest way is to use dandelion greens in smoothies or soups.

# Lingonberries or cowberries are known as mountain cranberries or partridge berries in North America.

They are an excellent source of vit c and contain lots of antioxidants, especially valuable anthocyanin, which can help reduce the risk of cancer, health disease and heart attack. Anthocyanin help prevent the oxidation of cholesterol in the blood, help decrease inflammation and stop cancer before it gets started.

Lingonberries taste excellent in form of jam, jelly, juice,sauce, wine or liqueur.

# Teff is a gluten-free grain from Ethiopi.

It has a great nutrition profile, being high in dietary fiber and iron and providing protein and calcium it is great food for weight management. Also teff might be used as an alternative grain for anyone with digestive system issues. Teff is similar to quinoa in cooking, but the seed is much smaller and cooks faster.

# Incaberries

They come from South America. It is a small fruit with a glossy yellow-orange skin that is surrounded by papery leaves. When the fruit dries,  the colour changes to bronze orange. It is sweet and tastes amazing.

For a fruit, Incaberries are surprisingly high in protein (6.4g per 100g). They also have the highest fibre content of all dried fruits- 19% which means a handful of them contains about 8 g  of fiber which is 27% of recommended daily intake.

They are packed with potassium and phosphorus. Incaberries can be eaten like any other dried fruits- on their own, in baking, salads or added to breakfast cereal.

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