“You are what you eat”
This saying is more accurate than many people realize, because what we choose to eat has a huge influence on our overall health. Many of us already know which foods are harmful, but there is also a curated group of foods thought to have healing properties and to support general health. In so-called superfoods — including leafy greens, fruits, nuts, lean meat, and even dark chocolate — you’ll find an abundance of key nutrients vital for the body’s upkeep and functioning.
The Benefits of Superfoods
Superfoods get a lot of attention in the health industry. They’ve stirred buzz all over the internet, with recommendations popping up everywhere for using them to live healthier and better lives. “Superfoods help support a variety of well‑being functions,” says Holly Herrington, a registered dietitian at the Northwestern Memorial Hospital Lifestyle Medicine Center. “Research shows these foods can help us live longer and healthier, from heart health to cancer prevention.”
But what is a superfood exactly? The term is relatively new. It is typically used for foods that are especially nutrient-dense — rich in vitamins, minerals, and antioxidants. In other words, a superfood is a nutritional source full of vitamins and minerals, encouraging balanced eating. Superfoods span across all healthy food categories, making them relatively easy to incorporate into daily meals. Herrington points out that superfoods are not only nutrient-rich but also often low in calories. “Almost all the foods considered superfoods are easy to find in a local grocery store and are quite accessible, so almost anyone can get them,” she says. We are pleased that at DailySpoon we can point not only to the nutrient-rich nature of our blends but also to their easy accessibility.
It’s important to note that “superfood” is not a scientifically recognized food category in nutrition. There are no strict criteria a food must meet to be called a superfood. But this title is generally given to natural foods that are especially nutrient-dense and typically low in calories. Superfoods help strengthen health by boosting immunity and reducing the risk or progression of diseases. In a sense, superfood is what it sounds like: an exceptionally healthy class of foods. Still, not every healthy food is a superfood. Only those that show health benefits above and beyond typical nutritional value tend to be called superfoods.
Though each superfood has its own unique nutritional profile, collectively they are often linked with:
- Heart health
- A strong immune system
- Cancer prevention
- Anti‑inflammatory effects
- Lower cholesterol levels
Many superfoods are especially rich in:
- Antioxidants — these natural compounds protect cells from damage and can reduce risks of heart disease, cancer, and other conditions
- Minerals — critical nutrients (calcium, potassium, iron, etc.) that help your body function optimally
- Vitamins — better obtained from natural foods like superfoods than synthetic supplements
- Fiber — helps lower cholesterol, protects heart health, and regulates blood sugar in type 2 diabetes
- Flavonoids — known for anti‑inflammatory and anticancer properties
- Healthy fats — monounsaturated and polyunsaturated fats support lowering blood cholesterol and preventing cardiovascular disease and stroke
Many people have unrealistic expectations about these foods, believing they will protect them from chronic diseases and health issues. They might consume one or two nutrient-rich products while continuing with an otherwise unhealthy diet. Including superfoods in your daily meals is great — but only when it’s part of an overall healthy and balanced diet. Eat super meals, not just superfoods.
Regular consumption of fruits and vegetables is also linked to a reduced risk of many lifestyle-related health problems and overall mortality. The nutrients found in them help support healthy skin, nails, and hair, boost energy levels, and can also aid in maintaining a healthy weight.
Berries
Higher levels of flavonoids found in berries have been shown to reduce the risk of heart attacks. Some of the most commonly recognized superfood berries include acai berries, blueberries, raspberries, lingonberries, cherries, cranberries, and goji berries.
Tea
Tea is low in calories, helps hydrate the body, and is a great source of antioxidants. Catechins, powerful antioxidants found especially in green tea, have strong anti-inflammatory and anti-cancer properties. A study published in the Journal of Physiological Anthropology examined the effects of green tea, white tea, and water on the stress levels of 18 students. The study found that both green and white tea reduced stress, with white tea having an even greater impact. Green tea may also have anti-arthritic effects by suppressing general inflammation. One of the most popular types today is matcha, known for its unique nutritional profile.
Leafy Greens
Popeye was definitely onto something with his spinach! Leafy green vegetables are rich in nutrients linked to cancer prevention, eye health, and heart health. In addition to these benefits, they are loaded with essential vitamins and minerals. Kale, spinach, beet greens, and collard greens are often listed among the top super greens. These foods are high in vitamins A, C, E, and K, as well as many B vitamins. Leafy greens also contain plenty of carotenoids, iron, magnesium, potassium, and calcium. One cup of kale provides 550 micrograms of vitamin K — over 680% of the daily recommended intake. Leafy greens are also packed with fiber and water, supporting digestion, bowel regularity, and overall gut health.
Cacao
Studies show that dark chocolate contains high amounts of flavonoids — antioxidants that protect against heart disease and certain cancers, while also boosting the immune system. The beneficial component in chocolate is cacao powder, derived from cacao beans. Keep in mind that many commercial chocolates contain added ingredients like sugar, which can counteract these health benefits.
Cinnamon
Cinnamon isn’t just a comforting, fragrant spice — it’s also a superfood! It’s known to reduce inflammation, lower blood sugar levels, and support healthy cholesterol levels. It’s a staple in the Mediterranean diet, which emphasizes the use of herbs and spices. Ceylon cinnamon, in particular, is a potent antioxidant that protects DNA from oxidative stress. Studies have shown that cinnamon can help lower blood sugar levels and may even reduce sugar cravings.
Other Rising Superfoods:
- Spirulina
- Garlic
- Wheatgrass
- Beets & beetroot juice
- Turmeric
- Barley
How to Use Superfoods
It’s surprisingly easy to incorporate superfoods into a healthy diet without spending a fortune or going on a scavenger hunt. The secret? Many everyday fruits and vegetables available in your local grocery store offer similar benefits to high-end superfoods. Buy seasonal and local produce to ensure optimal nutrient content. And don’t underestimate the humble apple or carrot — virtually all fruits and vegetables can be considered superfoods in their own right. The more processed foods you replace with whole foods, the more your body will thank you.
Tips to Include More Superfoods in Your Diet:
- Watch your plate’s colors. Is your meal mostly brown or beige? Then it’s probably low in antioxidants. Add vibrantly colored foods like kale, beets, and berries. Aim for a rainbow of fruits and vegetables!
- Add chopped greens to soups and stir-fries.
- Swap out beef or poultry for salmon or tofu.
- Mix berries into oatmeal, cereal, salads, or baked goods.
- Drink green tea regularly, and consider replacing your second coffee of the day with matcha.
- Flavor your dishes with turmeric, cumin, oregano, ginger, cloves, and cinnamon to boost antioxidant levels.
- Snack on nuts, seeds (especially Brazil nuts and sunflower seeds), and dried fruits (choose those without added sugar or salt).
A balanced diet rich in nutrients and minerals plays a crucial role in our overall health and well-being. Yet, despite having all the knowledge and access to nutritional information, many of us struggle with motivation or time to consistently include a wide range of superfoods in our meals — often falling back into old eating habits.
That’s exactly where DailySpoon comes in. Based on scientific research and in collaboration with a certified nutritionist, we’ve selected the most beneficial superfood ingredients found in nature and combined them into one convenient blend. Our goal is to make nutrition simpler and more enjoyable — so these mixes become a joyful daily ritual and help nurture healthy eating habits without extra effort.
