‘Superfoods’: foods with superpowers

They are capable of amassing an army of proteins, vitamins, amino acids, monounsaturated fatty acids and polyunsaturated, minerals and antioxidants in a few centimeters of surface. In other words, they are very dense from a nutritional point of view.

Each filtering bag «superfoods» are ingredients with Superpowers known as such for over a hundred years. However, some of them, like the Kale or Goji berries, have spearheaded one of the liveliest gastronomic trends in recent years. Seeds, algae, fruits, vegetables. We collect ten very fashionable superfoods giving some clue about how and where to enjoy them. Of course, always within a healthy, varied and balanced diet

Seeds with superpowers: flax

Superpowers are all the more amazing the smaller the superhero is. Flax is part of that gang of seeds, which chia it also belongs, which not only adds texture to dishes, but also a myriad of benefits, despite its small size. rich in proteínas, omega-3s y fiber (the brown variety more than the golden one), flax shares with chia the ability to form a mucilaginous gel when it comes into contact with any liquid. Something that makes it a resource for egg-free cooking, in addition to gluten-free cooking and cooking in general, being a very versatile ingredient. The book Chia, Linen y psyllium. The super seeds of the vegetarian blogger and writer  Clémence Catz, collects more than 30 recipes that explain how to take advantage of flax and other seeds with super properties. A warning: flax seeds are indigestible, better crush them before eating.

Spirulina, the superfood that comes from the sea

La spirulina o Spirulina maximum is a microalgae with a spiral shape (hence its name) and an intense blue-green color. It is a food rich in iron and protein, as well as vitamin E, calcium, phosphorus and magnesium. For this reason, it is one of the most formal superfoods, recognized by the United Nations itself, according to nutritionist Carla Zaplana in her book Superfoods. Spirulina is also rich in antioxidants, that is, it hinders the oxidation of cells caused by free radicals. It is usually marketed in tablets or in powder (in bulk and in a bottle) and it can be one more ingredient in a salad, as well as in a cosmetic mask.

The treasure of the Brazilian Amazon Rainforest: açaí

Similar to a blueberry, but larger and infinitely more potent from the point of view of its antioxidant properties, açaí is a fruit that grows in the Brazilian Amazon Rainforest and it has been going strong in recent times. And is not for less. It is also rich in vitamin A and E, omega-3, 6 and 9 fatty acids, amino acids, calcium, phosphorus, it contains a good amount of fiber and is low in sugars. In other words, if perfection exists, açaí is very close to it. Coraçaí is a company with one foot in Galicia and other Brazil that sells a range of organic products based on this superfruit: pure açaí pulp, freeze-dried bio açaí and especially açaí sorbets, açaí with strawberry and açaí with banana. All vegan, gluten-free and flavor-free.

The intense color of turmeric

It is the ingredient that gives an intense yellow color to the mixture of spices that we call curry or the Golden Milk, the trendy drink that comes from India. It is also a natural colorant and, formerly, a paint. However, for some, the merits of curcumin, the main pigment in turmeric that its pretty color depends on, would lie in its anti-inflammatory properties. On the other hand, turmeric root is rich in vitamina C, B3, hierro, zinc, selenio y manganese. You can buy it ground to add it to soups and smoothies, but it is best to buy it whole: it looks like ginger, a thick root with short fingers that is where the best quality powder is extracted. It can be bought in Madrid stores in Kiki Market or in the Terre Exotique online store.

The most sought after (and expensive) honey in the world: Manuka honey

It is rich in vitamins (B2, B6, C, H, K), mineral salts (potassium, sodium, calcium, magnesium, iron, iodine, sulfur, phosphorus, chlorine, copper), proteins, organic acids. It is very energetic, boasts an infinite list of medicinal properties and is also delicious. Honey is the sweet ingredient of all antiquity: some say that the apiculture, the art of taming bees, is a Spanish invention that dates back to nothing less than the Bronze Age. The chemical, physical and organoleptic characteristics of honey vary depending on the flowers and plants tasted by bees, by the producing bees themselves, by climate, time of year and geography. No more, no less than a good wine. If a teaspoon of honey is a luxury, if it is manuka honey even more so. Manuka is the tea tree Originally from New Zealand, it stands out for its great antibacterial and antioxidant power. It is the most sought after honey in the world: 100 gr. of this delicacy the 30 euros.

Coconut, natural energy

On the islands of Pacific Ocean the coconut is a sacred symbol of fertility. In the rest of the world, we could say that of summer relaxation. Something that does not overshadow his superpowers at all. Young coconuts are very rich in electrolytes, iodized salts responsible for transporting energy within our body. A glass of coconut milk, which is inside the coconut when it is not yet ripe, makes us more and better than an isotonic drink. Coconut sugar or palm sugar, which comes from the sap of the coconut tree trunk, is one of the most ubiquitous ingredients of the last season, as it is a natural sweetener with a low glycemic index. What could you ask for more?

Avocado, the green gold

Creams, salads, sandwiches and even ice cream. The avocado is undoubtedly one of the most versatile fruits that exist. Native to Tropical AmericaIts cultivation soon spread to Australia and India and other tropical areas. The Mexican and Canarian varieties are the most resistant to low temperatures, hence they are the easiest to grow. And we need it. Recently this fruit has become the parsley of all sauces: this is demonstrated by the opening of Avocado Bars, a restaurant that covers avocado in all possible ways, in cities like NY, Amsterdam or Rome. Consequently, its price has skyrocketed to the point that it is nicknamed “green gold.” However, the true richness of avocado is in what it is capable of contributing to our body with a single bite: fibers, potassium, vitamins A, C, D, E, K and group B and, above all, monounsaturated fatty acids and, to a lesser extent, polyunsaturated (omega-3 and omega-6). A superfood with all the letters.

Mangosteen, a luxury superfood

The mangosteen, an exotic fruit native to the Southeast Asia, also boasts an antioxidant superpower. In addition, it is rich in vitamin C, vitamins of group B, calcium, phosphorus and potassium. It is grown in Asia and South America and is only found in a certain season of the year, from April to October. For these reasons and because of its highly perishable nature, mangosteen is a luxury which cannot be enjoyed every day, as its price exceeds 25 euros / Kg. The white and fleshy segments are the ones that are usually consumed, but it is above all its purple rind that is rich in properties. Solution? Take it in juice or lyophilized powder and mix it with whatever comes to mind. The cookbook Sue Quinn’s SuperfoodsFor example, collect 64 ideas for cooking healthy and super-nutritious meals.

Cocoa beans, pure pleasure

The Mayans or the Aztecs, who were the first to taste the cocoa beansThey also used them as currency and filled their coffers with them, guarding them as if they were a treasure. The same did the European conquerors, long before they got the point of the bitter and cold drink called chocolate (bitter water) that the Aztecs drank. But cocoa is a treasure also from another point of view. It is a storehouse of minerals, especially iron (28 grams of cocoa provide 315% of the recommended dose of iron), phosphorus, zinc, copper, manganese, magnesium, potassium. On the other hand, it hardly contains sodium and is an excellent source of antioxidants. As stated Zaplana, the raw cocoa It is one of the foods with one of the highest antioxidant concentrations on the planet, higher than that found in red wine or tea.

The virtues of tea squared: Kombucha

La Kombucha is an elixir known for thousands of years to which traditional Chinese medicine attributes cleansing, energizing and antioxidant properties. It is a green tea drink sweetened and fermented by the effect of a symbiotic colony of bacteria and yeasts called SCOBY (Symbiotic Culture Of Bacteria and Yeast). It is this fermentation process that also provides vitamins, amino acids, enzymes and organic acids that are beneficial to health. Apparently, it is even beneficial for the hair and scalp. It can be made at home by adding a kombucha mother mushroom to tea and sugar or buy it already made. In Spain in some specialized stores you can already find the range Komvida, a pioneering and bio project of two Extremaduran businesswomen, Nuria Morales and Beatriz Magro. Three flavors available in recycled glass bottles: classic green tea, with ginger and red berries.