superfood list

There is no one-size-fits-all superfood list. Putting aside individual differences, eating habits, and spending power, talking about "superfoods" is a hoax. For ordinary people, the most cost-effective and easiest superfoods to stick to are always the ones you can buy at the vegetable market downstairs, which you can eat, and can just make up for the gaps in your daily diet.

A while ago, I helped a friend who works in the new media adjust his diet. She stocked up on Xiaohongshu's list of Xiaoqian's imported superfood powder. She put half a cabinet of acai berry, maca, and spirulina. She hasn't opened a few bags in half a year. She said it tasted like drinking wet grass powder. She had to mentally build up for three minutes each time before she dared to touch it. Instead, she couldn't help showing off two skewers every time she passed by a fried skewers stall after get off work. The little nutrition she added was not enough to offset the burden of heavy oil and salt.

Currently, there are actually two parallel views on superfoods in the nutrition community. No one is right or wrong, but they are only applicable to different groups of people. The European and American natural diet schools prefer to prioritize rare categories with phytochemical content far exceeding that of ordinary ingredients. For example, the vitamin C content of Australian Kakadu plums is 100 times that of ordinary oranges, and the complete protein content of Peruvian black quinoa is higher than that of lean beef. This type of food is indeed suitable for people with specific needs - such as those who frequently travel and cannot eat fresh fruits and vegetables, or those who need additional antioxidants for anti-aging projects. Buying compliant products can really fill the dietary gap. In the domestic public nutrition field, the logic of "civilian super food" is more respected, that is, there is no need to pursue rarity, and the daily ingredients are eaten correctly, and the nutritional density is not bad at all. For example, frost-beaten spinach in winter has a higher beta carotene content than many imported green leafy vegetables. Eating 200 grams a day can make up for the vitamin A and dietary fiber that most people lack. It only costs three yuan per pound, which is much more cost-effective than kale powder that costs dozens of yuan per pack.

Don’t think that as long as it’s called a “superfood,” you can eat whatever you want. The recently controversial kale is a typical controversial item. Some people say that its high oxalic acid content can easily induce stones, while others say that it is full of dietary fiber and vitamin K and is a must during the fat loss period. In fact, both sides are right. A friend of mine who has a calculus constitution used to eat kale salad every day, and the pain caused her to go to the hospital to get water. Later, she blanched it for 30 seconds before eating it, and 80% of the oxalic acid was removed. After eating it for more than half a year, there was no problem. ； There is also a colleague of mine who trains in strength. He had been constipated for almost half a month after eating boiled chicken breast every day. He added 100 grams of blanched kale every day and his condition became smoother in a week. The supplemented vitamin K also helped strengthen bone density, which made him much better than before. To put it bluntly, it is never a question of the ingredients, but whether the way you eat is right and suitable for your physical condition.

I have paid the IQ tax on many super foods before, such as freeze-dried manuka honey powder and wild acai berries. When I bought them, I thought they were very healthy. Later, they were all expired and I didn’t eat them many times. Now I live a simple life. There are three fixed drawers in the refrigerator: one for dark green leafy vegetables (spinach, romaine lettuce, and perilla leaves alternately. Recently, my mother always gives me northeastern perilla leaves. The Omega3 content is higher than chia seeds, and a handful of pancakes are delicious), and one for seasonal berries (summer grapes, winter strawberries, and blueberries). Stock up on more), put one with high-quality protein (free-range eggs, salmon cubes, sugar-free yogurt), mix yogurt with two handfuls of blueberries to make a smoothie in the morning, add a hard-boiled egg, and make a breakfast in 5 minutes. The nutritional density is much higher than those fancy superfood packages, and you don’t have to wash a bunch of cups.

If you really want to try the internet celebrity style, that’s fine. Don’t just buy the big package. Buy a small portion to try first and see if you can stomach it. For example, many people feel that chia seeds look like frog eggs when soaked and cannot be swallowed. Don’t force yourself. Mixing flaxseed powder into porridge can also supplement Omega3. The effect is similar and it is still easy to swallow. Don’t just stick to the list on the Internet. A while ago, I saw that someone made a list with more than 20 ingredients. It would take two hours to eat them all every day. Who can persevere?

After all, the nutrients you eat are yours only if you can absorb them and stick to them. Super foods that you can eat every day without any effort, that make you feel good after eating them, and that won’t cause you any financial burden are super foods that are just for you. There is no need for a unified list.