Food Health & Fitness Lifestyle

From avocado to kale to chia seeds: the whole truth about superfoods

Different foods are classified as superfoods. And certainly they are useful to our health: but only if included in a healthy and varied diet.

Super rich in nutrients, super healthy, almost magical. This is the image that we have today of some foods that are included in the category of superfoods, that is foods that are recommended and proposed as real cure-all for health due to their nutrient content. But we know very well that, especially when it comes to well-being and nutrition, not all that glitters is gold, and that it is not a single food that makes the difference, but the lifestyle, food, and movement included that one chooses to follow.

“Superfood does not exist: no food is miraculous, every food is part of a diet as a whole and from which it is difficult to separate the effect of the individual”, explained Carlotta Lassandro, nutritionist of the Nutrimi team and author of the survey, “it is true, some foods have a particular composition that can make them more super (not necessarily better) than others but it is the quality of the whole diet that makes it from master: not superfood, but super-honest”. Here then is what has been discovered.

The avocado

It is said to be good for the skin because it contains fatty acids. And so: the avocado among its nutrients has fibers, vitamins (especially pantothenic acid and folate), carotenoids, phytosterols, and monounsaturated fatty acids. It is useful for both cardiovascular health and weight control and is suitable for everyone, including pregnant women, as long as you pay attention to the quantities because it is very caloric.

Goji berries

There are no specific indications on the consumption of goji berries. Among the nutrients, we find antioxidant polysaccharides, vitamins, especially A and C, flavonoids. They are recommended to prevent age-related diseases and oxidative stress, so they are suitable for example for the most agave people, who will be able to consume about 5-12 grams per day.


It contains curcumin, which gives turmeric its intense yellow color, which makes this spice antimicrobial, anticancer, anti-inflammatory and anti-obesity, so it can be seen in vitro and animal studies. What benefits can you have? On inflammatory diseases, cancer, diabetes, irritable bowel syndrome, acne, and fibrosis.

Kale, or rather, kale

Rich in fiber, antioxidants, carotenoids, prebiotic carbohydrates, glucosinolates, polyphenols, vitamins and minerals such as potassium, calcium, phosphorus, magnesium, iron, and manganese. The kale is excellent and can be introduced during its season, or winter, instead of other vegetables for a standard portion of about 200 grams.


They improve the health of the eye and protect the bones, as has been shown by several in vitro studies, but also the cardiovascular one: blueberries are therefore an excellent fruit, to be consumed at all ages. Offer them to children with plain white yogurt for example, or with lemon and sugar. They will benefit from vitamins and antioxidants.

Macadamia nuts

They are useful because they protect against oxidative stress, fighting free radicals, and against cancer. They contain monounsaturated fatty acids, especially oleic, vitamins and minerals such as magnesium, copper, and manganese. They are usually bought without a shell because it is very hard and difficult to break. They have a delicate taste that is well suited to desserts that include chocolate, or in nougats and ice cream.

Chia seeds

It is recommended not to consume more than 48 grams per day: chia seeds are rich in omega-6 and omega-3 fats and good quality proteins. But they also contain minerals, including calcium, phosphorus, magnesium, selenium, and benefit blood pressure.

Flax seeds

With 3 tablespoons of flax seeds, we think about cardiovascular health and the prevention of osteoporosis, rheumatoid arthritis, cancer, and constipation. They contain important proteins, which is why they are also useful for vegetarians and vegans.

Spirulina algae

Nourishing, antioxidant, antibacterial, anti-cancer, anti-inflammatory, anti-diabetes and anti-cholesterol. Useful for those with malnutrition problems. Spirulina alga is rich in proteins, carotenoids, vitamins, minerals, essential fatty acids. Have you ever tried it? If it is not consumed in tablets, it can be bought in powder form, added to smoothies, centrifuged, fruit juices. Otherwise, its intense color makes it a fun ingredient for fresh pasta and gnocchi.


We hear about ginger all the time: it is useful for digesting, as anti-nausea, antioxidant, anticancer, anti-obesity and anti-diabetes and anti-inflammatory. It is good to use in herbal teas for example when you suffer from colds and sore throats. In adults, no more than 4 grams per day (dried) should be consumed.

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