Superfood list for the summer – our top 10
What are chia, wheatgrass or matcha and what makes them so special? The hype surrounding so-called “superfoods” has not subsided and is very much the trend right now, especially for health-conscious consumers. Superfoods are said to make you slim, increase your performance capability and protect cells from stress. But what are superfoods exactly? What is behind the health promises? You can find answers to these questions and our top superfood list here.
The key points
- Superfoods are nutrient-rich foods containing many vitamins, minerals and antioxidants.
- Well-known superfoods such as chia seeds, goji berries and quinoa are considered healthy, but their effects are not always scientifically proven.
- Regional alternatives such as flaxseed, blueberries or millet offer similar benefits and are more environmentally friendly.
What are superfoods and which ones are there?
Their high vitamin and mineral content, as well as a variety of secondary plant substances mean that superfoods are said to have a positive effect on health and well-being. They are often exotic fruits and vegetables that can already be found in supermarkets, pharmacies and health food stores in processed form.
Superfoods come with the promise of numerous health benefits. The ingredients they contain, such as various vitamins, minerals, enzymes, dietary fibre and antioxidants, are said to have almost curative effects for all manner of conditions. But beware, many of the advertising claims are not scientifically proven. One thing however is beyond doubt: their multitude of special nutrients combined with a balanced diet certainly makes superfoods healthy. They also offer new and interesting taste experiences to incorporate into your menu planning. However, you should not expect miracles.
Our superfoods list with potential effects
| Superfood list | Nutrients and benefits | Preparation tip | Effect |
|---|---|---|---|
| Acai berry | Rich in anthocyanins, calcium, unsaturated fatty acids | Ideal for acai bowls, fresh from the freezer | Antioxidant, supports cell protection |
| Chokeberry | High content of anthocyanins, vitamin C, iron, folic acid, iodine | Enjoy as juice, jam or puree | Strengthens the immune system, supports blood formation |
| Goji berry | Rich in vitamin C, minerals, secondary plant substances | Perfect as a topping for muesli, yoghurt or salads | Promotes the immune system, anti-inflammatory |
| Chia seeds | High in omega-3 fatty acids, fibre, protein, calcium, iron | In pudding, jam or muesli, max. 15 g per day | Promotes digestion, filling, good for the cardiovascular system |
| Matcha | Contains caffeine, antioxidants, vitamins, can prevent cardiovascular diseases | As a tea or in smoothies, store in an airtight container in the fridge | Invigorating, improves concentration |
| Coconut | Rich in calcium, potassium, magnesium, phosphorus, fibre | Enjoy as coconut water, milk, grated coconut or chips | Filling, supports digestion, provides quick energy |
| Avocado | Rich in omega-3 fatty acids, good for the cardiovascular system | As a spread, dip or salad ingredient, can be stored for up to 12 days | Lowers cholesterol levels, good for skin and hair |
| Hemp seeds | Contains unsaturated fatty acids, proteins, fibre, vitamins, trace elements | Perfect as a topping for muesli or for baking, store in a cool place | Promotes muscle building, anti-inflammatory |
| Wheatgrass | High chlorophyll content, promotes oxygen transport, protects against free radicals | Sprinkle in smoothies or as a powder over salads | Detoxifying, antioxidant, supports the immune system |
| Quinoa | Rich in calcium, iron, zinc, potassium, phosphorus, high in protein and gluten-free | Ideal for salads, patties or as a side dish | Promotes muscle building and strengthens bones |
Local and regional superfoods from our list
Exotic superfoods such as chia seeds, goji berries and quinoa are considered particularly nutrient-rich – but true nutritional wonders can also be found growing in local gardens and fields. Flaxseeds, for example, are a great alternative to chia seeds because they are also rich in omega-3 fatty acids and fibre. Instead of goji berries, you can use local berries such as currants, blueberries or sea buckthorn, which contain many antioxidants and vitamin C. If you’re looking for an alternative to quinoa, you can use millet or buckwheat – both are gluten-free and provide valuable minerals.
Correct storage is crucial to ensure that these local superfoods retain their valuable nutrients and freshness. Liebherr fridges provide innovative technologies such as BioFresh: fruit, vegetables, seeds and grains are stored under ideal conditions. Precise humidity and temperature control preserves vitamins, flavours and consistency for longer. In addition, DuoCooling with separate cooling circuits prevents any unwanted transfer of flavours and odours.
So, if you not only want to be on trend, but also want to think about the environment, it’s best to choose regional superfoods – our local heroes. These are not only cheaper and fresher, but with optimum storage they can also be enjoyed for a very long time.
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