What are superfoods? 

If in the cinema we can contemplate superhero stories, at the table we can gain superpowers. The possibility of gaining those same superpowers is dependent on the ingestion of certain foods that we can call superfoods.

But what, then, are these superfoods?

We are talking about foods that contain precious nutritional properties, with different superpowers, such as protection, anti-inflammation, strengthening, purification or recovery.

This concept, superfoods, is intended to encompass all foods that have a high nutritional density, with various vitamins, minerals, amino acids, essential fatty acids, antioxidants and/or phytonutrients, i.e. nutrients of plant origin. These nutrients are beneficial for, for example, hair growth, skin regeneration, reducing glucose, stress, fatigue, protecting brain health, regulating the hormonal system or even lowering "bad" cholesterol. In other words, the introduction of these superfoods into our daily diet can generally improve our well-being.

At Equal Food we want to offer the best possible food to our customers, we defend the importance that a balanced diet can have on the health of each and every one of us. At the same time we reiterate our values associated with sustainability, the fight against food waste, and regional products. We therefore want to offer you a healthy diet through regional and seasonal products grown by our farmers. There are several superfoods that you can find in our baskets such as avocados, blueberries, spinach, almonds or sweet potatoes! All our superfoods are included during their season so as to respect the seasonality of the food. For example, avocados are part of our baskets in their season from December to April.

In this way we offer you a healthy, sustainable and convenient solution.

But let's then look in more detail at each three of the main properties and the different types of food associated with each.

1. Antioxidant power

Our body is under constant stress in a fight against free radicals. These free radicals are compounds that can cause damage if they reach very high levels in our body. They are linked to different diseases such as diabetes, cardiovascular problems or cancer.

Our body is made up of antioxidant defences whose function is to keep our chemical composition, in relation to free radicals, in a balanced state. 

The state of balance is important, as these free radicals are also important for health as long as they do not exceed antioxidants. There are several factors that can promote excessive formation of free radicals such as air pollution, cigarette smoking, alcohol intake or toxins, among others. Antioxidants neutralise excess free radicals.

Although we have this natural defence, it is possible to find the power of antioxidants in various foods, such as fruit, vegetables or other plant-based foods. Vitamins such as vitamin E and C form part of a list of antioxidants that are important for maintaining a healthy body.

Some examples of fruits in our baskets with these properties are raspberries, blueberries, oranges, clementines and strawberries. If you want to read more about our blueberries you can do so here. In our vegetables you can also find antioxidant powers in spinach, lemons, tomatoes, carrots or potatoes. Even our almonds are rich in antioxidants.

2. The magic of unsaturated fats

Fats serve different types of purposes, but for now let's focus on unsaturated fats and how they differ from saturated fats.

Saturated fats are the ones we know best. They store our body's energy, help keep us warm and allow our organs to insulate and protect themselves. However, in excess this fat can cause overweight and eventually obesity. Too much saturated fat accumulated in our stomachs can also lead to a higher risk of heart disease or diabetes.

This is why unsaturated fats are important. This type of fat increases the level of lipoproteins in the blood, the so-called "good cholesterol" or HDL. It is these substances that reduce the chances of fat accumulation and clogging of blood vessels. Unsaturated fats are also associated with lower levels of triglycerides and "bad cholesterol" (or LDL) in the blood. Thus, consuming unsaturated fats helps prevent problems such as high blood pressure or cardiovascular diseases such as heart attacks and strokes.

Unsaturated fats can be beneficial for health, and can be found mainly in foods of plant origin such as olive oil, soya or sunflower oil, nuts, walnuts, flaxseed, chia. This type of fat is also present in foods of animal origin, mainly in fish, mainly cold-water fish such as salmon, tuna or trout. Some examples of products in our baskets that are very rich in unsaturated fats are almonds and avocados.

3. The talent of the fibres

Fibre is one of the most important substances ingested with superfoods. They are an undigestible carbohydrate that can benefit our digestion and reduce the risk of chronic diseases. These benefits serve a very important intermediary: the millions of bacteria that live in our intestines and are part of our digestive system.

There are several types of dietary fibre, but we can distinguish two different types of categories, depending on the amount of water present in them. Soluble fibre, which is found mainly in fruit, pulses, oats and rye. These fibres dissolve in water and are metabolised by the good bacteria in our intestines. Insoluble fibres are found mainly in vegetables, whole grain cereals and derivatives. They have a more pronounced action in the large intestine.

The effects of fibre are different, depending on the type of fibre we are talking about. However, it is always advisable to have a high intake of water with the intake of food with fibre. We highlight different effects that fibre can have on our organism: increasing satiety, decreasing the amount of cholesterol in our bloodstream, regulating our intestinal transit and reinforcing the protective bacterial activity in our intestinal flora.

A daily intake of between 25g and 30g of fibre is recommended and this can be found in a variety of foods such as oats, chia and wheat bran. But beyond these, there are several fibre-rich superfoods in our baskets: avocados, watercress, apples, lettuce and cabbage.

Now that you know more about superfoods and their properties, it is also necessary to bear in mind that these foods cannot fight the villains of fatigue or disease alone. It is necessary to practice a healthy lifestyle, in which there is room for a regular intake of water and a healthy diet concomitant with physical exercise.

You can find recipes on our website which can give you ideas on how to use the food from our Equal Food Baskets in a healthy way. We have savoury recipes like Vegetable Kebabs or sweet recipes like Vegan Pumpkin Biscuits.

Our baskets contain several superfoods that you can always buy, depending on which basket is more convenient for you, as you can find here. The foods in the baskets respect seasonality, and depending on it you can find different products. For example, you can find raspberries and avocados in the basket Fruit and Vegetable Pattern or just avocados in the basket Basic Fruits and Vegetables.

It is also true that superfoods can often be expensive, however at Equal Food we work with quality products that would otherwise go to waste. This way we keep quality at a low price, and help you maintain a healthy and affordable diet.

Don't be inhibited by eating well and healthy. Surrender to the superpowers of food with Equal Food. Become a superhero at the table.