Each nutritionist creates his own list of superfoods, however, most of the items on the different lists usually overlap. Based on my own experience and the ability to purchase certain products in Russia, I have compiled my list of superfoods that help me recharge with useful substances and which I would like to recommend to you as well. Here’s the first part of my checklist:
1. Avocado… This wonderful fruit is simply unique. Some experts call it “food of the gods”, and for good reason. Avocados are one of the healthiest sources of unsaturated fats considered essential for human health. When added to a vegetable smoothie or salad, avocado can increase the body’s absorption of carotenoids, antioxidants, and beta-carotenes by up to 300 times. Avocados are also known for their anti-inflammatory properties.
In Moscow, I buy avocados and other vegetables, fruits and herbs for home delivery (sometimes even on the day of order) from the Fruit Mail company. For those who, like me, consume dozens of kilograms of these products a week, the Fruit Mail service is a lifesaver.
2. Flaxseeds and linseed oil (unrefined!). Flaxseeds are high in fiber and lignans, polyunsaturated fats and antioxidants. Numerous studies have shown that moderate consumption of flaxseeds can reduce the level of “bad” cholesterol and stabilize blood sugar levels, and thus have a positive effect on the condition of diabetics. In addition, they have an anti-inflammatory effect, strengthen bones, help the cardiovascular system, and also normalize intravenous pressure. I occasionally grind a handful of flaxseeds in a coffee grinder and add them to vegetable and fruit smoothies.
I buy flaxseeds here (delivery worldwide, including to Russia).
3. Chia seeds. Chia, or Spanish sage (lat. Salvia hispanica), is a plant of the Clay family, one of the sage species. 28 grams of chia seeds contain 9 grams of fat, 5 milligrams of sodium, 4 grams of protein, and significant amounts of antioxidants. They are rich in fiber and polyunsaturated fats, and are considered a good source of calcium, phosphorus and niacin (vitamin PP).
If chia seeds are poured with water, then they turn into a gel-like substance that has a positive effect on the digestive processes and balances the absorption of beneficial and harmful substances in the body. As with flaxseeds, I just add chia to my smoothies. There are several recipes using chia seeds in my iOs app.
I buy chia seeds here (delivery worldwide, including to Russia).
4. Coconut oil (unrefined!), milk, water and coconut pulp. Coconut is one of the most wonderful plants in the world. I use coconut oil instead of body cream and apply it to my hair regularly. And further often I cook food with it because it is more resistant to high temperatures than other oils. Coconut oil has been shown to lower blood cholesterol levels, improve metabolism, and has anti-viral, anti-fungal and anti-bacterial properties. Therefore, it is a good idea to add some raw unrefined coconut oil to food (salads, drinks, etc.). If you have the opportunity to buy coconut milk, water and pulp, then they can also be used both separately and as part of different drinks.
I buy organic coconut oil here (worldwide shipping, including Russia).
Fresh coconuts in Moscow can be purchased at the company CocoFace.
I hope you find a way to consume these foods raw or in salads, drinks, and other suitable dishes at least occasionally.
About other superfoods – in the following posts.