23 superfoods out of this world

What are superfoods?

Superfood is a name for naturally produced, nature picked foods that have exceptional nutritional values. Superfoods usually contain an abundance of active vitamins, antioxidants, amino acids and minerals beneficial to the body. They are pure ingredients and have no additives.

Superfoods are easy to add into your diet as they are rich in nutrition, healthy and come in different shapes and tastes. Here are some of the best pics we think you should definitely consider.

 

Quinoa

Quinoa, mushrooms and other vegetables in jars on table

The nutrition rich quinoa contains all the essential amino acids in a proper ratio, lots of dietary fiber and protein. It also has considerably more protein than other plants like wheat, rye, oats, rice, couscous or even teff. Quinoa is used like rice or couscous. The cooking time for quinoa seeds is usually 15 minutes and is most commonly added to salads or used in porridge or side dish.

Nutritional values of quinoa (per 100g - USDA)

  •  Water: 13.28 g
  • Energy: 368 kcal
  • Protein: 14.2 g
  • Fat: 6.07 g
  • Carbohydrates: 64.16 g
  • Dietary Fiber: 7 g
  • Sugar: 4.44 g
  • Minerals

    • Calcium: 47 mg
    • Iron: 4.57 mg
    • Magnesium: 197 mg
    • Phosphorus: 457 mg
    • Potassium: 563 mg
    • Sodium: 5 mg
    • Zinc: 3.1 mg

    Vitamins

    • Choline: 70.2
    • Betaine 630.4 mg

    Bilberries

    gathered bilberries on a pile

    Bilberries (European blueberries) are tasty and easily identifiable berries that belong to the top of the list because of their nutritional value and sweet taste compared to their relative blueberries. The health benefits of blueberries are based on antocyanins that are flavonoids belonging to antioxidants. These flavonoids give bilberries their dark bluish pigment. The amount of antocyanins vary depending on where it is growing. The more northern bilberries have higher concentrations of antocyanins.

    Nutritional values of bilberries (per 100g - NFCD Finland)

    • Energy: 65 kcal
    • Protein: 0.8g
    • Fat: 1.1g
    • Carbohydrates: 10.2g
    • Total Fiber: 3.3g
    • Sugar: 8.4g

    Minerals

    • Calcium: 19.0 mg
    • Iron, total: 0.6 mg
    • Iodide (iodine):1.0 µg
    • Potassium: 110.0 mg
    • Magnesium: 9.0 mg
    • Sodium: 2.0 mg
    • Salt: 5.1 mg
    • Phosphorus: 20.0 mg
    • Selenium, total: 0.1 µg
    • Zinc: 0.1 mg

    Vitamins

    • Folate: 11.2 µg
    • Niacin: 0.6 mg
    • Riboflavine: 0.01 mg
    • Thiamin (vitamin B1): 0.13 mg
    • Vitamin A retinol activity equivalents: 3.9 µg
    • Carotenoids, total: 310.5 µg
    • Vitamin C (ascorbic acid): 7.2 mg
    • Vitamin E alphatocopherol: 1.9 mg
    • Vitamin K, total: 9.00 µg

       

      Reindeer bone broth

      reindeer bone broth on a brown spoon and white table

      Bone broth has a long history in cooking. It has been used for over 2 500 years in different kitchens and oftentimes used for medicinal purposes by itself. The original purpose of bone broth was to make use of hunted animals more thoroughly, not just by using the meat and leather. When bones was simmered with water, they released valuable nutrients to the water, making bone broth a valuable sustenance to to mankind until this day.

      Used for:

      • Reinforcing joints, connective tissue and skin
      • Boosting immune system and detoxifying body
      • Natural source for collagen, glucosamine, chondroitin, hyarulonic acid, and different minerals.  

      Reindeer thrives in a harsh environment and eats only stunted, yet nutritiouds natural flora of the Laplands. This is why it is one of the highest quality sources for bone broth.

      Nutritional values of reindeer bone broth (Arctic Might) (per 100g)

       
    • Energy: 850 kcal
    • Protein: 0 g
    • Fat: 90 g
    • Carbohydrates: 0 g
    • Dietary Fiber: 0 g
    • Sugar: 0 g
    • Collagen: 380 mg
    • Glucosamine: 9.4 mg
    • Hyarulonic acid: 11.3 mg
    • Chondroitin: 18.7 mg
    • Amino acids

      • Glycine: 84.5 mg
      • Glutamic acid: 50.6 mg
      • Hydroxyproline: 48 mg
      • Proline: 47.3 mg

       

      Kale

       Green kale growing in nature

      Kale is a tasty, diverse and healthy vegetable. Diced kale fits well into salads, soups, stews, pies. You can even make pesto, dip, and smoothies with Kale.

      The nutrition values of kale are off the charts compared to other brassicas like cabbage. Many people know the green kale, but there is also a more purple coloured kale.

      Tip: Before you add kale to your cooking, remember to dice and precook the stem 

      Nutritional values of raw kale (per 100g - USDA)

       
    • Water: 89.6 g
    • Energy: 35 kcal
    • Protein: 2.92 g
    • Fat: 1.49 g
    • Carbohydrates: 4.42 g
    • Dietary Fiber: 4.1 g
    • Sugar: 0.8g
    • Minerals

      • Calcium: 254 mg
      • Iron: 1.6 mg
      • Magnesium: 32.7 mg
      • Phosphorus: 55 mg
      • Potassium: 348 mg
      • Zinc: 0.39 mg
      • Sodium: 53 mg

      Vitamins

      • Vitamin C: 93.4 mg
      • Vitamin A: 241 µg
      • Vitamin E: 0.66 mg
      • Vitamin K (phyllioquinone): 390 µg



      Chia seeds

      Chia seed pudding with milk, yoghurt, blueberries and kiwi in a glass on a white table with straws

      The little chia seeds (Salvia Hispanica) have been used as a nutritious and stomach-friendly food since ancient times. They are an excellent source for omega 3 fatty acids and a protein rich addition to your diet. Chia seeds are excellent sources of dietary fiber and vitamin E and are one of the favourite superfoods of top athletes. In Mayan language chia means strength.

      Tip: Soak chia seeds in almond or coconut milk for more than 60 minutes to get delicious chia pudding. You can make a bigger amount of chia pudding at a time and refridgerate it for later days.  

       Nutritional values of chia seeds (per 100g - USDA)

      • Water 5.8 g: 
      • Energy: 486 kcal
      • Protein: 16.54 g
      • Fat: 30.74 g
      • Carbohydrates: 42.12 g
      • Dietary Fiber: 34.4 g

      Minerals

      • Calcium: 631 mg
      • Iron: 7.72mg
      • Magnesium: 335mg
      • Phosphorus: 860 mg
      • Potassium: 407 mg
      • Sodium: 16 mg
      • Zinc: 4.58 mg

      Amino acids

      • Arginine: 2.14 g
      • Alanine: 1.04 g
      • Glutamic acid: 3.5 g

      Oats

      Oats in a jar with granola and a spoon on a white table

      As one of the healthiest grains on our beloved planet, oats are gluten free and contain a myriad of essential vitamins, minerals, fiber and antioxidants. Recent studies have shown oats and oatmeal to have many different health benefits and challenge quinoa in many ways. What's even better, there are lot's of scientific studies about the health benefits of oats.

      Nutritional values of oats (per 100g - USDA)

      • Water: 10.84 g
      • Energy: 379 kcal
      • Protein: 13.15 g
      • Fat: 6.52 g
      • Carbohydrates: 67.7 g
      • Dietary Fiber: 10.1 g
      • Sugar: 0.99 g

      Minerals

      • Calcium: 52 mg
      • Iron: 4.25 mg
      • Magnesium: 138 mg
      • Phosphorus: 410 mg
      • Potassium: 362 mg
      • Sodium: 6 mg
      • Zinc: 3.64 mg
      • Copper: 0.391 mg
      • Selenium: 28.9 µg

      Vitamins

      • Choline: 40.4 mg
      • Lutein + zeaxanthin: 180 µg

      Green Tea

      Japanese matcha tea in a black cup on a dark brown wooden plate in nature

      The evergreen tea tree (Camelia sinensis) is originally from the mountain ranges between China, India and Burma. The mentions of tea in medical records date back to as far as year 600 BC. For a long time, it was merely a drink for monks and moblemen. Tea was mostly drank because of the theine (a type of caffeine) and theanine it contains. Theine and theanine are a two sides to a coin (other sharpens, other calms and relaxes) that make tea a seriously considerable alternative to coffee.

      Nutritional values of green tea (per 100g - USDA)

      • Water: 99.93 g
      • Energy: 1 kcal
      • Protein: 0.22 g
      • Fat: 0 g
      • Carbohydrates: 0 g
      • Dietary Fiber: 0 g
      • Sugar: 0 g
      • Caffeine (theine): 12 mg

      Broccoli

      Close up photo of broccoli

      Broccoli is at it's best when the buds are small and leaves green. It's full of nutrients like iron and potassium that are first nutrients to think of when healing anemia and joint pain. It is green in colour and can be used as a side dish by itself.

      Broccoli offers a variety of nutrients including, vitamin C, calcium, magnesium, phosphorus and potassium. Additionally, broccoli has a lot of fiber, selenium, lutein and other vitamins like folic acid, iron and vitamin A.

      Nutritional values of broccoli (per 100g - USDA)

      • Water: 89.3 g
      • Energy: 34 kcal
      • Protein: 2.82 g
      • Fat: 0.37 g
      • Carbohydrates: 6.64 g
      • Dietary Fiber: 2.6 g
      • Sugar: 1.7 g

      Minerals

      • Calcium: 47 mg
      • Iron: 0.73 mg
      • Magnesium: 21 mg
      • Phosphorus: 66 mg
      • Potassium: 316 mg
      • Sodium: 33 mg
      • Zinc: 0.41 mg
      • Copper: 0.049 mg
      • Selenium: 2.5 µg

      Vitamins

      • Vitamin C: 89.2 mg
      • Choline: 18.7 mg
      • Beta carotene: 361 µg
      • Lutein + zeaxanthin: 1403 µg
      • Vitamin K (phylloquinone): 101.6  µg

      Strawberries

      Strawberries in a clear glass jar with yoghurt on table

      Strawberries have diuretic properties, ease swelling and take care of your heart. This superfood contains lots of dietary fibers and vitamin C which is a combination said to relieve stress. Lower stress levels on the other hand protect you from cardiovascular diseases. They also contain a lot of potassium that is known to lower blood pressure.

      The red superberries have been listed as one of the top 10 most antioxidant rich fruits. This is one of the reasons they may also be able to help with preventing cancer.

      Nutritional values of strawberries (per 100g - USDA)

      • Water: 90.95 g
      • Energy: 32 kcal
      • Protein: 0.67 g
      • Fat: 0.3 g
      • Carbohydrates: 7.68 g
      • Dietary Fiber: 2 g
      • Sugar: 4.89 g

      Minerals

      • Calcium: 16 mg
      • Iron: 0.41 mg
      • Magnesium: 13 mg
      • Phosphorus: 24 mg
      • Potassium: 153 mg
      • Sodium: 1 mg
      • Zinc: 0.14 mg
      • Copper: 0.048 mg
      • Selenium: 0.4 µg

      Vitamins

      • Vitamin C: 58.8 mg
      • Choline: 5.7 mg
      • Lutein + zeaxanthin: 26 µg

      Salmon

       Sliced salmon with slices of lemon on cutting board

      Why is salmon on the list of top superfoods? Salmon is one of the tastiest fishes and contains a variety of different vitamins, minerals and quality fatty acids. It will provide you with vitamin D throughout the year, as it is hard to get from the sun during wintertime. Salmon also contains omega-3 fatty acids that help in reducing blood pressure, inflammation and prevent cardiovascular diseases.

      In addition, salmon contains a lot of portein and antioxidants like selenium. Rich protein values and strong antioxidants help you stay satiated, stay healthy and keep your immune system up and running at full power even after intensive exercising. 

      Nutritional values of salmon (per 100g - USDA)

      • Water: 68.5 g
      • Energy: 142 kcal
      • Protein: 19.84 g
      • Fat: 6.34 g
      • Carbohydrates: 0 g
      • Dietary Fiber: 0 g

      Minerals

      • Calcium: 12 mg
      • Iron: 0.8 mg
      • Magnesium: 29 mg
      • Phosphorus: 200 mg
      • Potassium: 490 mg
      • Sodium: 44 mg
      • Zinc: 0.64 mg
      • Copper: 0.25 mg
      • Selenium: 36.5 µg

      Vitamins

      • Vitamin C: 0 mg
      • Panothenic acid: 1.66 mg

      Watermelon

      Close up of watermelon sliced in half on table

      The green skinned watermelon (Citrullus lanatus) is a superfood that is a favourite for many. It's mouthwatering taste and high water ratio make it a refreshing and versatile fruit that is used in salads, desserts and sometimes binged straight from the rind with a spoon.

      Watermelon contains a lot of antioxidants, and above all lycopene. What is even more interesting, is that it that the flesh has even more lycopene than tomato. It also contains a lot of vitamin C, potassium and vitamin B6 that help with athletics and support healthy pregnancy.

      Did you know? Watermelon rind is also edible. It has the same beneficial properties like it's cousin cucumber.

      Nutritional values of watermelon (per 100g - USDA)

      • Water: 91.45 g
      • Energy: 30 kcal
      • Protein: 0.61 g
      • Fat: 0.15 g
      • Carbohydrates: 7.55 g
      • Dietary Fiber: 0.4 g
      • Sugar: 6.2 g

      Minerals

      • Calcium: 7 mg
      • Iron: 0.24 mg
      • Magnesium: 10 mg
      • Phosphorus: 11 mg
      • Potassium: 112 mg
      • Sodium: 1 mg
      • Zinc: 0.1 mg
      • Copper: 0.04 mg
      • Selenium: 0.4 µg

      Vitamins

      • Vitamin C: 8.1 mg
      • Choline: 4.1 mg
      • Lycopene 4532 µg


      Spinach

      Spinach leaves and mashed avocado paste on toast bread

      Spinach is an antioxidant rich plant that is an excellent source for vitamin K and iron. The darker the leaves the more iron they contain. Spinach also contains omega-3 fatty acids and the carotenoid lutein. Lutein has been studied to protect eye sight and help in preventing cataract. In addition cooked spinach had vitamin C, vitamin E, folates, calcium, magnesium, potassium and manganese.

      Nutritional values of spinach (per 100g - USDA)

      • Water: 91.4 g
      • Energy: 23 kcal
      • Protein: 2.86 g
      • Fat: 0.39 g
      • Carbohydrates: 3.63 g
      • Dietary Fiber: 2.2 g
      • Sugar: 0.42 g

      Minerals

      • Calcium: 99 mg
      • Iron: 2.71 mg
      • Magnesium: 79 mg
      • Phosphorus: 49 mg
      • Potassium: 558 mg
      • Sodium: 79 mg
      • Zinc: 0.53 mg
      • Copper: 0.13 mg
      • Selenium: 1 µg

      Vitamins

      • Vitamin C: 28.1 mg
      • Folate: 194 µg
      • Choline: 19.3 mg
      • Vitamin A (RAE): 469 µg
      • Beta carotene: 6626 µg
      • Lutein + zeaxanthin: 12198 µg
      • Vitamin E (alpha-tocopherol): 2.03 mg
      • Vitamin K (phylloquinone): 482.9 µg

      Pistachios

      Pile of roasted pistachios

      Pistachios are the lowest in calories compared to other nuts. With only 3-4 calories per nut, they contain a high concentration of kalium and decrease LDL cholesterol. Kalium also helps in lowering your stress hormone levels. Pistachios also have phytosterols, antioxidants and unsaturated fats that help in preventing effects of aging.

      Nutritional values of pistachios (per 100g - USDA)

      • Water: 4.37 g
      • Energy: 560 kcal
      • Protein: 20.16 g
      • Fat: 45.32 g
      • Carbohydrates: 27.17 g
      • Dietary Fiber: 10.6 g
      • Sugar: 7.66 g

      Minerals

      • Calcium: 105 mg
      • Iron: 3.92 mg
      • Magnesium: 121 mg
      • Phosphorus: 490 mg
      • Potassium: 1025 mg
      • Sodium: 1 mg
      • Zinc: 2.2 mg
      • Copper: 1.3 mg
      • Selenium: 7 µg

      Vitamins

      • Vitamin C: 5.6 mg
      • Folate: 194 µg
      • Vitamin A (RAE): 26 µg
      • Beta carotene: 305 µg
      • Lutein + zeaxanthin: 2903 µg
      • Vitamin E (alpha-tocopherol): 2.86 mg
      • Gamma tocopherol: 20.41 mg

      Fats

      • Saturated fatty acids: 5.9 g
      • Monounsaturated fatty acids: 23.26 g
      • Polyunsaturated fatty acids: 14.38 g
      • Beta-sitosterol: 198 mg

      Almonds

      Pile of almonds in a square

      Almonds are good for your heart and your waist. They are an unbeatable addition to your snacking regimen and come with many scientific studies to back up their hype. Almonds have been studied to support healthy heart function because of their unsaturated fats and dietary fibers. A handful a day keeps the cardiovascular diseases away and also increase the blood HDL cholesterol levels. Naturally, the fiber in almonds are also good for your digestive tract.

      Nutritional values of almonds (per 100g - USDA)

      • Water: 4.41 g
      • Energy: 579 kcal
      • Protein: 21.15 g
      • Fat: 49.93 g
      • Carbohydrates: 21.55 g
      • Dietary Fiber: 12.5 g
      • Sugar: 4.35 g

      Minerals

      • Calcium: 269 mg
      • Iron: 3.71 mg
      • Magnesium: 270 mg
      • Phosphorus: 481 mg
      • Potassium: 733 mg
      • Sodium: 1 mg
      • Zinc: 3.12 mg
      • Copper: 1.031 mg
      • Selenium: 4.1 µg

      Vitamins

      • Vitamin C: 0 mg
      • Niacin: 3.618 mg
      • Choline: 52.1 mg
      • Beta carotene: 1 µg
      • Lutein + zeaxanthin: 1 µg
      • Vitamin E (alpha-tocopherol): 25.63 mg

      Fats

      • Saturated fatty acids: 3.8 g
      • Monounsaturated fatty acids: 31.66 g
      • Polyunsaturated fatty acids: 12.33 g
      • Beta-sitosterol: 130 mg

      Ginger

      Ginger and lime on wooden plate on table

      Like the bone broth, ginger was known to have health benefits thousands of years ago. Ginger is said to be a superfood especially against aging. As one of the ancient superfoods, studies have shown ginger to have many beneficial effects on health and is also used externally for cosmetic care. Ginger contains a lot of antioxidants that help against aging. Today ginger is used in teas, cooking, cosmetics and medicine and its relatives are curcumin and cardamom.

      Beets

      Pile of beets with yellow carrots in the background

      Great in aroma and versatile in uses, beets are tasty superfoods used in cooking and natural cosmetic care. It contains plenty of minerals, vitamins and fiber. Beets also contain lots of water and is low in calories. 

      Beans

      Pile of kidney beans

      Today there are many different bean choices available from green to black, white and kidney beans. Beans have a great deal of health benefits and a good addition to a healthy diet. They contain lots of fiber that help control hunger and are beneficial to your digestive system. In addition, beans have lots of protein that help satiate cravings, increase metabolism and build muscle.

      Tip: Beans also contain iron and eating it together with vitamin C rich superfoods, the iron is absorbed better. Try to add broccoli, tomato or red bell peppers with them to do add natural vitamin C into the mix.

      Pumpkin

      Pile of fresh harvested pumpkins

      Pumpkins are easy to use and offer a variety of nutrients that benefit the immune system, eyesight, digestive system, blood pressure and decrease inflammation. The pumpkin is low on calories and contains lots of fiber and antioxidants that are crucial to a healthy digestion. Drinking pumpkin juice and eating pumpkin satiates the body, promotes cellular detoxification and reduces water retention.

      Apple

      Red apples with cup of tea in wooden tray

      Apples are easy to get all year round. Apples are delicious and diverse fruits that fit into desserts, salads, for juicing or to eat as is. Apples can also be easily sliced and dried for delicious snacks. They are filled with nutrients that benefit overall health and performance. 

      The health benefits of apples come mostly from their very high concentration of antioxidants and pectin that prevent free radicals from harming your cells and body. In addition, apples satiate and help your body cleanse and detoxify naturally. 

      Cranberries

      Fresh dark red cranberries in a pile

      cranberries contain plenty of a flavonoid called quercetin that prevent aging, and lignans nearly a half more than on other berries. Lignans and other flavonols can prevent certain cancers.

      One other well known benefit is the cranberries ability to help with urethritis. The benefit is based on polyphenols that destroy bacteria and prevent them from attaching to cells.  

      Garlic

       Garlic and garlic cloves on wooden table with sunset

      as one of the most all time popular superfoods, garlic holds a legendary status with its claimed health benefits and uses. The United States National Library of Medicine states that garlic is often used especially for cardiovascular diseases. Some use garlic to prevent lung cancer, prostate cancer and other cancers. Garlic has also been known to help with preventing commond cold and shortening symptoms as the natures own antibiotic. 

      Cauliflower

      Cauliflower on dark brown wooden cutting board

      Low on calories, rich in fiber and vitamins. The cauliflower contains lots of vitamins C, K, E and vitamins B2, B3, B6 and folic acid. Cauliflower also has lots of important minerals like calcium, magnesium, phosphorus, potassium and manganese.  

      Leeks

      Sliced leek floating over cooking pan

      Leeks make a good side dish for dinners as they help in digestion, absorption of nutrients and give a good nigths sleep. Leeks also promote weight loss and reduce inflammation. They are considered to have anti bacterial properties like garlic that help body detoxify, reduce water retention and increase overall health.