What Are Superfoods, and Is Every Natural Product a Superfood?

There is a belief that the word "superfood" was first used during World War I by an American exotic fruit company to promote bananas. That’s right – bananas were called superfoods because they are tasty, affordable, and come in natural packaging. Later, scientific literature began featuring articles on the benefits of specific foods in treating diseases. However, these remained speculative discussions among scientists and nutritionists. Occasionally, foods like goji berries would gain popularity in Europe as "unique superfoods," only to later be proven replaceable by various dark-colored berries found locally, which contain the same concentration of antioxidants. Similarly, chia seeds from Latin America have properties comparable to flax seeds.

Over the nearly century-long history of superfoods, most research has been funded by their producers. To this day, there is no scientific justification for labeling any food as a "superfood" that can cure all ailments or serve as an essential component of a healthy diet (as advertisements often claim). At the same time, evidence supports the idea that certain foods (seeds, grains, vegetables, fruits, berries, fish, etc.) contain a high concentration of beneficial nutrients, significantly more than other foods in the same category. These are what we call superfoods.

Consuming these foods has a generally positive impact on human health, boosting immunity and supporting the body in fighting diseases. Thanks to their vitamin and mineral composition, they can provide essential nutrients even when your daily diet is not very diverse. For example, during winter, when fresh vegetables and fruits are limited, or during travel and business trips, when maintaining healthy eating habits is difficult. They can also be useful as snacks during a busy workday. Moreover, if you are experiencing stress, exhaustion, or depression, increasing your intake of superfoods can help support your body through difficult conditions.

Let's take a closer look at their benefits and a list of these foods.

The Main Benefits of Superfoods

Superfoods exist on every continent. If you believe that your body requires foods grown in the region where you were born and live, choose superfoods from Ukrainian and European sources. If you enjoy variety, exotic flavors, and new experiences, today you can buy superfoods from any part of the world. They are dried, freeze-dried, or frozen to preserve their maximum nutritional value during transportation and storage.

What beneficial nutrients do superfoods contain in high amounts?

  • Amino acids – Essential for protein formation, muscle growth, and reducing cholesterol levels. They also support digestive health and improve skin elasticity and wound healing.

  • Antioxidants – Benefit the quality of skin, hair, and nails.

  • Omega-3 fatty acids – Improve joint mobility, maintain vascular elasticity, reduce the risk of diabetes, arthritis, and inflammation, and lower blood pressure.

  • Healthy carbohydrates – Provide energy for an active lifestyle for both adults and children.

  • Vitamin A – Supports eye health and overall vision.

  • Calcium – Strengthens bones and connective tissues.

  • Vitamin C – Boosts immunity and helps fight viral diseases.

  • Flavonoids – Essential for cardiovascular health.

Superfoods are also rich in vitamins E, B1, B3, B5, and B9, as well as magnesium, zinc, and probiotics. Include them in your diet based on your body’s specific needs.

Can Superfoods Be Harmful?

Not all fresh vegetables, fruits, and berries qualify as superfoods—only those with exceptionally high levels of specific vitamins, minerals, and micronutrients. Therefore, excessive consumption of superfoods can negatively impact the body due to oversaturation. Additionally, specific components in superfoods may not be suitable for individuals with chronic conditions.

  • Foods that stimulate digestive enzymes and stomach acid production are not recommended for people with gastrointestinal issues like gastritis or pancreatitis. These include ginger and goji berries.

  • Phytates, found in some legumes, nuts, and seeds, serve as natural plant protectors. However, they can hinder the absorption of calcium, iron, zinc, and magnesium in the human body. If your doctor recommends increasing your intake of these minerals, it is best to avoid phytate-rich foods that may counteract your efforts.

  • Overconsumption of vitamins and minerals should also be avoided.

Which Foods Are Considered Superfoods?

Superfoods (both Ukrainian and global) can be grouped into several categories. Before consuming, familiarize yourself with their vitamin and mineral composition to select the ones best suited to your body’s needs.

Superfood Categories:

  • Seeds – Flax, hemp, pumpkin, sunflower, chia, guarana.

  • Grains – Buckwheat, millet, oats, brown rice, quinoa, amaranth.

  • Nuts – Walnuts, hazelnuts, almonds, pecans, Brazil nuts.

  • Fruits – Pomegranate, kiwi, mango, papaya, avocado.

  • Berries – Rowan, elderberry, blueberries, blackberries, raspberries, cranberries, physalis, goji, acai.

  • Vegetables – Pumpkin, beetroot, carrot, tomato, various types of cabbage (black, Brussels sprouts, white, cauliflower, kohlrabi), garlic.

  • Leafy greens (dark varieties) – Swiss chard, turnip greens, mustard greens, arugula, spinach, curly kale.

  • Legumes – Black and red beans, peas, lentils, chickpeas, soybeans, cocoa beans.

  • Mushrooms – Chanterelles, lion’s mane, porcini, shiitake.

  • Seaweed – Spirulina, chlorella.

  • Oils – Flaxseed, milk thistle, sea buckthorn, olive, sesame, coconut, amaranth.

  • Fermented dairy products – Buttermilk, kefir, yogurt, probiotic cultures.

  • Fish – Trout, sardines, salmon, tuna, mackerel, herring.

Let’s Explore the Benefits of Some Ukrainian Superfoods

Flax Seeds - Rich in omega-3 fatty acids, plant proteins, soluble dietary fiber in the form of mucilage, and lignans. Lignans are antioxidants that help normalize cell structures, have anti-inflammatory properties, and slow down the aging process of the skin.

Hemp Seeds - Contain a high concentration of minerals such as magnesium, iron, zinc, and phosphorus. Rich in omega-3 fatty acids and proteins, including albumin and globulin. Globulin in human blood helps strengthen the immune system by fighting viruses and bacteria.

Blueberries, Raspberries, Blackberries, Cranberries - High in vitamin C and antioxidants. They boost immunity, reduce inflammation, and aid in the treatment of colds.

Beetroot - Contains vitamins A, C, B6, and B9, as well as magnesium, potassium, iron, fiber, and antioxidants. It detoxifies the body and improves digestion. Its mineral composition helps lower blood pressure. People with low blood pressure should consume raw beets with caution.

 Pumpkin - A superfood for eye health due to its high content of vitamins A, C, and E, along with potassium. The fiber in pumpkin supports digestion and helps prevent bile stagnation. Its vitamins and minerals contribute to improved vascular elasticity and reduced blood pressure.

Tomato - Another great food for vision. It contains the antioxidant lycopene, which can help prevent cataracts. Lycopene gives tomatoes their rich red color. It also lowers cholesterol and serves as a good preventive measure against atherosclerosis and blood clots.

Various Types of Cabbage - Rich in vitamins C and K, folic acid, and fiber. These nutrients enhance digestion and nutrient absorption. They have a positive effect on the immune system. The antioxidants found in cabbage help prevent inflammation in the body.

Garlic - High in fiber, phosphorus, iron, calcium, copper, potassium, and vitamin B1. It boosts immunity thanks to its antiviral and antibacterial properties, particularly due to the antioxidant allicin. Excessive consumption of garlic can cause stomach pain and may lead to gastritis.

Lentils - Rich in plant protein, iron, fiber, and folic acid. It improves digestion and helps maintain energy and alertness. However, it may cause bloating, leading to some discomfort.

Nuts - Contain vitamins B1, B3, B5, B9, E, as well as magnesium, calcium, zinc, and potassium. Also rich in omega-3 fatty acids and healthy fats. Nuts enhance brain function, support heart health, and help regulate blood sugar levels.

Fermented Dairy Products - Improve gut health and support a healthy microbiome. They also help build muscle due to their high protein content and promote strong bones and teeth thanks to calcium and vitamin B12.

Fresh, Frozen, or Dried – Which Format to Choose?

Today, people choose the format of superfoods that best suits their lifestyle. Some add seeds, grains, and frozen berries to their breakfast. Others prepare fish, avocado salads, and leafy greens for dinner. Superfood snacks are also worth considering. They make excellent healthy snacks anytime, anywhere. The Ukrainian market for such products is constantly expanding, offering a variety of options from large manufacturers to artisanal producers.

The range of superfood snacks is impressive: fruit and vegetable chips, dried berries, nut and grain bars, mushroom jerky or chips, nut mixes, and more.

Superfoods are not a magical cure for health, but they can be a valuable addition to your diet. They provide essential nutrients, diversify your meals, and serve as a great quick snack option.

 

Prepared by Olena Koval

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Image references: All images sourced from Pinterest.