5 superfoods to get into your diet today

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Chia seeds, goji and acai berries, raw cacao and millet groats, among others, are a real boon. Learn about superfoods and supplement your meals with them.

We are what we eat

How many times have we come across this saying? Despite appearances, it is not a cliché but the truth. How we eat and what we provide to our body affects our health, well-being, but also the condition of our skin, hair and nails.

We have prepared a list of the most popular superfoods, or products rich in nutrients, which are undoubtedly worth introducing into your daily menu. Just a small change is enough to feel the difference. The market offer is so wide that there should be no problem with their purchase.

Chia seeds

A few years ago they took our pantries by storm as a product rich in fiber, protein, omega-3 fatty acids (up to nine times more than in Atlantic salmon), antioxidants and vitamins B1 and E, as well as zinc, magnesium, iron (more than in spinach), calcium and phosphorus.

Chia seeds, as they are commonly called, reduce the risk of cardiovascular diseases, depression, support digestive processes, proper brain function, bone and dental health, as well as lower blood sugar levels and blood cholesterol levels.

They are a great addition to smoothies, yogurt, muesli, bread, soups or cakes. They can also be used to prepare a great snack, such as pudding.

Goji berries

They look distinctive mainly due to their red color. They contain up to 500 times more vitamin C than oranges. They also have a lot of antioxidants, amino acids and proteins, vitamins A, B and E or beta-carotene and unsaturated fatty acids from the omega-6 group and copper, phosphorus and iron.

Goji berries have anti-aging properties, strengthen the body’s immunity, cleanse the skin, support proper brain function, as well as reduce muscle pain and lower cholesterol levels.

We usually eat them in the form of dried goji berries in cookies, cakes, granola, oatmeal, but also directly as a stand-alone snack.

Acai berries

A different variety of berries, but equally highly recommended. Acai berries are rich in vitamins C, A and E and B group, as well as magnesium, phosphorus, copper, zinc, calcium, iron, amino acids, protein and fatty acids.

They are a bomb of antioxidants which delay the aging process, they also speed up metabolism, strengthen the body and brain function, add energy, have a positive effect on the cardiovascular system, regulate blood pressure and facilitate its flow.

We can consume them in the form of juice, powder or tablets.

Raw cocoa

In the case of raw cocoa, the most valuable components are not lost, since it is produced from fermented and dried cocoa beans without the use of high temperature. Raw cocoa is rich in antioxidants, protein, fiber, iron, zinc, calcium, antioxidants, vitamin C and fatty acids.

It reduces stress, relaxes muscles, improves concentration, has a slightly stimulating effect, evokes feelings of happiness, prevents premature aging, protects the heart and acts as a natural aphrodisiac.

It can be eaten sweet or salty – in oatmeal, yoghurt, smoothies, muesli, baked goods, desserts, ice cream, and even in spicy sauces or as a seasoning for meat.


This is the queen of groats – the oldest and healthiest. It is gluten-free, easily digestible and non-allergenic. It contains a lot of digestible protein, B vitamins, iron and copper.

Buckwheat improves memory, aids concentration, reduces inflammation of the mucous membranes (it will prove useful in treating rhinitis), improves the condition of the skin, hair and nails, and regulates cholesterol levels.

Read also: Which foods spoil our beauty?

Main photo: Jonathan Borba/ pexels.com

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