12 superfoods you should have on your menu

Superfoods are foods rich in nutrients and vital substances. They contain a lot of protein, healthy fatty acids, fiber, vitamins that support the immune system. Antioxidants break down harmful free radicals in the body and thus protect against disease. Read on Joy-pup what superfoods should be in your diet.

1. Avocado

Avocado is one of the most famous superfoods. Their pulp contains many healthy fats and is great for salads. A ripe avocado can even be used as a spread. Numerous unsaturated fatty acids are important for the body and can even lower cholesterol levels, the folic acid they contain is indispensable not only for pregnant women.

2. Chia

Chia seeds contain a range of beneficial ingredients. They are rich in fiber, protein, magnesium and vitamin E. Their cooking methods are as diverse as their ingredients. You can sprinkle them on fruit salad or yogurt, make dessert. Since they swell in water, they are also suitable for thickening puddings.

3. Goji

Goji berries have been used in traditional Chinese medicine for thousands of years. Many vitamins and antioxidants make them so beneficial. Fresh berries are rarely available, but dried ones are available all year round.

4. Pomegranate

Pomegranate is great as a snack – the pulp and seeds contain healthy ingredients. Fruit with a tropical sweet and sour taste helps with high blood pressure, high cholesterol and intestinal problems. If you don’t like seeds, juice can be used instead.

5. Turmeric

The spice turmeric is obtained from the rhizome of the plant, which stores many vital substances and antioxidants. The spice has a positive effect on the brain, liver, bile, and has a beneficial effect on the intestines. It is recommended to use a small portion daily as a condiment or tea.

6. Spirulina

Spirulina is an algae that is offered as a dry powder. It contains many essential fatty acids, amino acids and vegetable sugars. Antioxidants like vitamin C work against free radicals in the body and minerals are essential for health. Spirulina also has a positive effect on the immune system and the heart.

7. Matcha

Matcha is green tea ground into a powder. Initially, it was used to make aromatic tea, which can serve as a good substitute for morning coffee. The powder is also suitable for baking, and also gives the dough a rich green color.

8. Pumpkin

Pumpkin is a superfood and can be used in a variety of ways in cooking. The pulp, which contains a lot of fiber and vitamins, is suitable for stews, soups, casseroles and pies. The protein-rich seeds are consumed dried and make a healthy oil.

9. Ginger

As a tea, spice or smoothie, ginger can be introduced into your diet in a variety of ways. Ginger not only helps with stomach problems, but is also good for eyes, hair and skin. It also has a beneficial effect on headaches and colds.

10. Cocoa

Cocoa is rich in fiber, minerals like calcium, and antioxidant polyphenols. This superfood will make you happy because it contains the happy hormones dopamine and serotonin. Useful cocoa is found in dark chocolate or in powder.

11. Almond

Almonds contain magnesium, calcium, copper, vitamin B, vitamin E and many other beneficial ingredients. This nut contains valuable fatty acids that protect against diabetes and high cholesterol. Consume them throughout the day as a snack, or enjoy them with an invigorating muesli in the morning. Versatile almond milk suitable for a vegan diet is also very popular right now.

12. Kale

Kale leaves are high in iron and protein. It can be consumed boiled and baked as a side dish and fresh – for a salad.