The word “superfood” is often thrown around without much context provided. When something edible is described as a “superfood” or “power food,” it means many people (experts and non-experts alike) consider it one of the best foods at supporting great overall health. But how can some foods support health better than others? And what makes a food deserving of the superfood label?
As an article from Harvard T.H. Chan School of Public Health puts it, “there’s no scientifically based or regulated definition for superfood.” [1] But one thing all well-studied superfoods have in common is that they contain high amounts of many “desirable nutrients.” These are the vitamins, minerals, amino acids, fiber and healthy (unsaturated) fats that your body needs to function optimally and stay healthy.
But if there are desirable nutrients, then there are also undesirable ones. These “bad” nutrients don’t confer as much, or sometimes any, real lasting benefits, and no superfood should be a source of these. Examples of undesirable nutrients are the simple carbohydrates (added and refined sugars) and fats found in highly processed foods.
Simple carbs, according to research, are quickly digested and absorbed by the body, so they tend to cause blood sugar spikes. [2] Foods that are high in fructose, a simple sugar, can also raise blood triglyceride levels, increasing your risk of heart disease. [3] Similarly, foods that are rich in processed, saturated or trans fats can add extra calories to your diet and raise your LDL cholesterol – the harmful type that can build up on your blood vessel walls and clog your arteries. [4][5]
Because of the obvious risks they pose to your health, you should consume very little of the abovementioned foods. In contrast, superfoods are foods that can safely dominate your diet because they are powerhouses of the right kinds of nutrients – i.e., the materials your body can use to build, grow, develop, maintain, repair, heal and regenerate.
Another qualifying trait of superfoods, if you scrutinize studies, is their abundance of naturally occurring, biologically active compounds that can positively influence bodily processes and protect against oxidative stress. Antioxidants are one example of these helpful compounds. According to an article from the University of California, Davis, superfoods are an excellent source of antioxidants that can defend the human body from oxidative stress. [6]
These molecular threats come in the form of free radicals, the byproducts of normal cellular processes. At high levels, these unstable molecules can damage cells and their components by stealing their electrons. Antioxidants prevent this from happening by promptly donating their own electrons, effectively neutralizing free radicals before they can accumulate and wreak havoc on healthy cells. [7]
It’s no coincidence that many organic fruits and vegetables – the same foods health experts keep urging you to eat plenty of – are also well-known superfoods. Aside from being exceptionally nutrient-dense, these plant-based foods are veritable factories of potent antioxidants. According to a study published in the International Journal of Biological Sciences, plants produce a wide variety of antioxidants in response to environmental stressors. [8] And just like how these antioxidants help ensure plant survival, they also play an important role in maintaining optimal human health.
Some examples of plant antioxidants with scientifically proven benefits for humans include polyphenols (e.g., flavonoids, anthocyanins, lignans, phenolic acids and stilbenes), carotenoids (e.g., lutein, zeaxanthin, cryptoxanthin and alpha- and beta-carotene) and vitamins C (ascorbic acid) and E (tocopherols and tocotrienols). [9]
What Organic and Fermented Superfoods can do for you
Plant-based foods that are grown organically (without using agricultural chemicals) are more nutritious and safer to eat than conventionally grown ones. This has been reported over and over again by numerous studies. According to a review, organic foods provide significantly more essential (desirable) nutrients, such as iron, magnesium, phosphorus and vitamin C, than conventional produce. They also contain significantly lower levels of harmful chemicals, such as pesticide residues. [10]
What’s more, the same study noted that organic foods contain higher concentrations of powerful antioxidants, such as anthocyanins, carotenoids and flavonoids. This is why organic produce (particularly fruits and vegetables) exhibit greater antioxidant activity, plus many other health-supporting properties, in cell culture studies. Even organically grown meats have been shown to have better nutritional value than their conventional counterparts. [11]
What all these findings imply is that how foods are grown also matter when it comes to their qualification as superfoods. Simply being plant-based is not enough, as they could be low in desirable nutrients and high in toxic chemicals that can poison your body. So if you want to get the most out a fully plant-based or predominantly plant-based diet, make sure you that the foods you’re eating are the nutritious kind. Opt for fresh, organically grown superfoods!
But organic or not, plant-based foods are prone to spoilage and don’t stay fresh for long. If you want them to last long in storage, your only option is to process them. But some nutrients, particularly vitamins, are easily lost during processing. For example, research shows that canning vegetables like carrots to extend their shelf life causes them to lose a significant amount of vitamin C, a water-soluble nutrient. [12]
Luckily, there’s a preservation method that can improve not only the storability of plant-based superfoods but also the bioavailability (absorption and utilization) of their nutrients. According to a study published in the journal Life, while plants are rich sources of vitamins and minerals, these nutrients are not easily absorbed by the human body upon digestion because of the presence of antinutrients. But fermentation is a food preservation method that conveniently gets rid of antinutrients, thus increasing nutrient bioavailability. [13]
Fermenting organic produce also enhances the digestibility of plant proteins, thanks in part to the action of fermentative bacteria. This means that in general, you can get more essential amino acids from fermented foods than non-fermented produce. Some fermentative bacteria are also capable of producing essential nutrients, as evidenced by the increased amounts of vitamins B9, B12 and K in natto, a traditional Japanese food made by fermenting soybeans. Fermentation has also been reported to increase the vitamin B1, B3 and E content of certain legumes.
Although earlier studies have pointed out that fermentation typically decreases the concentration of vitamin C in food, recent reports show that fermentation conditions can be optimized to minimize this loss. Overall, fermented organic foods provide even better nutrition and more health benefits, so it’s not surprising that many consider them to be some of the best superfoods for supporting optimal health and wellness.
If you’re considering switching up your diet, here are several good reasons to replace unhealthy foods with organic and fermented superfoods:*
They support a healthy cardiovascular system
According to research, organic fruits and vegetables are superfoods rich in powerful antioxidants, such as vitamins C and E, polyphenols and carotenoids. These antioxidants can support a healthy heart by protecting your blood vessels from oxidative stress and helping you maintain healthy blood cholesterol levels that are already within the normal range. [14][15] Organic fruits and vegetables are also high in dietary fiber, which can also support healthy blood pressure levels that are already within the normal range. [16]
Some excellent superfoods for maintaining optimal cardiovascular health are apples, pears, strawberries, citrus fruits, red- and orange-colored produce (e.g., carrots, tomatoes, peppers, squash, beets and Swiss chard), and green leafy vegetables like kale, cabbage, broccoli and spinach.
They support a healthy immune system
Antioxidant-rich foods benefit not just your cardiovascular system but also your immune system. According to a study published in the Journal of Dairy Science, the ability of antioxidants to neutralize free radicals helps protect and maintain the structural integrity of cells, including immune cells. [17] Organic fruits and vegetables contain a wealth of antioxidant compounds that can help you maintain a healthy immune system.
Certain vitamins and minerals also act as antioxidants inside the body, and research shows that being deficient in these nutrients can weaken your body’s immune response. [18] The immune-supporting nutrients your body needs are copper, iron, selenium, zinc and vitamins A, B6, B9, C, D and E, and they are abundantly present in many organic fruits and vegetables, such as citrus fruits, colorful vegetables like bell peppers, cruciferous vegetables like garlic and broccoli, some nuts and seeds, and herbs like turmeric. [19]
They support a healthy digestive system
The fiber in plant-based superfoods doesn’t just help keep your heart healthy, it also supports healthy digestive function. Dietary fiber can help stimulate the movement of food through your digestive tract and soften your stool, thus supporting regular bowel movement. [20] In addition, studies show that soluble dietary fiber serves as the main carbon and energy source of the microorganisms living in your gut, making it an important nutrient for supporting a healthy intestinal microflora. [21]
Upon fermenting soluble fiber from food, your gut microbes produce beneficial metabolites called short-chain fatty acids (SCFAs), which help keep the cells lining the inside of your gut healthy. [22] SCFAs have also been found to support healthy immune, metabolic, cardiovascular, liver and nerve functions. [23]
They support a healthy brain
Studies on the brains of adults show a natural decline in antioxidant levels brought about by aging. At the same time, free radical production also increases, making the brain even more susceptible to oxidative stress than it already is. [24] Oxidative damage to the brain has been linked to poor brain health and impaired cognitive functions. [25] Because of these findings, researchers believe an antioxidant-rich diet can support healthy brain functions.
As excellent sources of potent antioxidants, organic and fermented superfoods can help protect the brain from oxidative stress and support optimal brain performance. Green leafy vegetables, berries and nuts are also rich sources of vitamins B9, E and K, lutein, flavonoids, beta-carotene and omega-3 fatty acids that are all necessary for maintaining healthy brain functions. [26][27]
They support healthy vision
According to studies, your eyes are particularly susceptible to oxidative stress because they are constantly exposed to light and the cells in your eyes require high metabolic activity to perform their functions. [28] Because they are in dire need of protection from free radicals, the ocular surfaces of your eyes, which serve as their first physical and biochemical barriers, are enriched with antioxidants. [29] Your retina – the layer at the back of your eye – also contains high amounts of antioxidants in the form of lutein and zeaxanthin for this exact same reason. [30]
To maintain optimal eye health, you need to make sure your eyes are well-protected by a robust antioxidant defense system. Incorporating antioxidant-rich superfoods like organic and fermented foods into your diet is one of the best ways to get plenty of lutein and zeaxanthin. These foods are also a rich source of important eye nutrients, such as vitamins A, C, E and zinc. [31]
They support healthy, glowing skin
Your skin is constantly exposed to harmful substances in the environment, such as air pollutants, toxic chemicals and even ultraviolet radiation from the sun. Because these can easily damage your skin, you need to make sure you’re providing your skin with adequate protection. An abundant supply of antioxidants is your skin’s greatest defense against oxidative damage, and experts say eating antioxidant-rich superfoods is the way to do it.
Organic and fermented foods that are high in vitamin C can support your body’s natural production of collagen, the protein responsible for keeping your skin smooth and supple. [32] Meanwhile, foods rich in carotenoids have been found to contribute to healthier-looking skin all around. Superfoods that provide plenty of vitamin E, zinc and healthy omega-fats, such as avocados, walnuts and sunflower seeds, can also help you maintain healthy, glowing skin. [33]
They naturally uplift mood
Health experts recommend eating plenty of fruits and vegetables to naturally support a positive mood. This is because these superfoods are rich in fiber and B vitamins, particularly B6, B9 and B12, which are involved in the production of brain chemicals that directly affect mood. [38] A study published in the journal Cureus also reported that the probiotics in fermented superfoods can support healthy levels of tryptophan, a necessary amino acid for the production of serotonin, the “feel-good hormone.” [39]
To elevate your mood naturally, incorporate organic and fermented superfoods into your daily diet, such as yogurt, kimchi, sauerkraut, green leafy vegetables, nuts, beans, fresh fruits and peas. Spinach, Brussels sprouts and asparagus are rich sources of vitamin B9. [40]
Where to get clean, lab-verified Organic and Fermented Superfoods in powder form
Organic and fermented plant-based foods are the most nutritious foods you can add to your diet. Not only do they provide good nutrition, but they also offer plenty of health benefits, making them worthy of the title “superfoods.” Because these are proven to be the best foods for supporting optimal health and wellness, they deserve to be included in your daily diet.
To make this easier for you to do, the Health Ranger Store is offering three clean and potent superfood formulations that can help you boost your intake of essential nutrients and beneficial phytonutrients. Our premium products all come in a convenient powder form to make them easier for you to store and incorporate into your favorite recipes.
Groovy Bee® Organic Garden Harvest Blend offers the combined nutritional benefits of organic apple, organic cranberry, organic blueberry, organic freeze-dried acai, organic broccoli, organic broccoli sprouts, organic tomato, organic carrot, organic spinach and organic kale. Indulge in the nutritious goodness of our premium powder blend by adding it to shakes, smoothies, juices and other beverages.
Groovy Bee® Organic Greens + Superfood Powder with Digestive Enzymes combines 20 of the best alkaline-promoting superfoods and is specially formulated to support healthy digestion and metabolism. This delicious superfood powder blend contains pure spirulina, wheat grass juice powder, barley grass juice powder, pure chlorella, nettle, apple fruit, acerola cherry extract, bilberry, blueberry, lingonberry, carrot, beet juice powder, tomato juice powder, collard greens, spinach, kale, parsley, broccoli sprouts, cauliflower sprouts and kale sprouts.
Groovy Bee® Fermented Super30+ with Organic Apple Peel Powder is made with more than 30 of the best fermented fruits, vegetables, wild herbs and more, each carefully chosen according to macrobiotic principles to ensure that you receive a highly potent combination of essential vitamins and minerals, beneficial probiotics and bioactive enzymes. We’ve also infused this one-of-a-kind superfood formula with Organic Apple Peel Powder for an additional dose of antioxidants, other potent phytonutrients and dietary fiber.
Groovy Bee® Organic Garden Harvest Blend, Groovy Bee® Organic Greens + Superfood Powder with Digestive Enzymes and Groovy Bee® Fermented Super30+ with Organic Apple Peel Powder contain no gluten or GMOs, processing aids, excipients, carriers or artificial colors and flavors. They are all vegan, non-China, certified Kosher and organic and extensively lab tested for glyphosate, heavy metals and microbiology.
Optimize your nutrition with some of the best organic and fermented superfoods for supporting optimal health and wellness!
*These statements have not been evaluated by the FDA. This product is not intended to treat, cure or diagnose any diseases.
References
[1] https://www.hsph.harvard.edu
[2] https://www.uclahealth.org
[5] https://www.mayoclinic.org
[7] https://www.hsph.harvard.edu
[10] https://pubmed.ncbi.nlm.nih.gov
[11] https://www.mdpi.com
[12] https://research.reading.ac.uk
[13] https://www.mdpi.com
[14] https://www.heartandstroke.ca
[15] https://www.mdpi.com
[16] https://www.health.harvard.edu
[17] https://www.journalofdairyscience.org
[18] https://www.hsph.harvard.edu
[19] https://www.healthline.com
[20] https://www.halfyourplate.ca
[21] https://www.mdpi.com
[22] https://www.mdpi.com
[23] https://www.mdpi.com
[24] https://www.sciencedirect.com
[25] https://www.mdpi.com
[26] https://www.health.harvard.edu
[27] https://www.nm.org
[28] https://www.sciencedirect.com
[31] https://www.aoa.org
[32] https://npdermatology.com
[33] https://www.healthline.com
[34] https://www.sciencedirect.com
[35] https://www.mdpi.com
[36] https://www.frontiersin.org
[38] https://www.realsimple.com
[40] https://www.heart.org
