We’ve all heard a lot about the importance of “super food” in the last few years, but do you know the right amount you need to eat so you actually feel their benefits and what they actually do for us? Super food is often classified into those that are rich in antioxidants – components that prevent oxidation and prevent damage of healthy cells in our body. But these 5 super foods have additional benefits and are very tasty! So read this very carefully and visit your nearest health food store, market or supermarket to stock up with them.


1. Blueberries

What they contain? Blueberries are full of antioxidants, including vitamin C, and are also a good source of fibers.

How does it work? Fibers normalize bowel movements, it influences on reducing bad cholesterol in blood and help in controlling of blood sugar levels while antioxidants protect against cancer and heart disease, asthma, arthritis, Alzheimer’s disease and other neurological diseases related to old age.

How to take antioxidants? Just eat blueberries! Also, you may add blueberries in many different meals such as: fruit salads, make a homemade fruit yogurt or combine them with cereals, or you can bake a fantastic cake with them. Keep the bag with blueberries in the freezer so you always have them at hand.

How much can you enter? A Smaller handful a day will do wonders.

2. Broccoli

What can we find there? Broccoli belongs to veggies which present a fantastic source of vitamins K and C, folic acid, calcium and fiber.

How does it work? Vitamin K keeps your blood to stay healthy (free of clots), while vitamin C fights against cancer. Folic acid is highly desirable for pregnant women in the first trimesters, while calcium strengthens bones and fibers help in more regular defecation.

How to consume it? Cook it, stew it or fry and mix with other vegetables or you may eat raw broccoli with dressings and sauces with a lower fat content.

How much you have to enter? About 150g or 2 chopped cups.

3. Spinach

What can we find in there? Spinach is rich with folic acid, vitamin A and C, folic acid, mineral calcium and fibers. How does it help us? Nutrient components from spinach affects on strengthening of our heart, it protects us from memory impairment that occurs with age, acts as an anti-inflammatory, and also helps in development of the fetus (great for pregnant women!).

How to consume it? Well, you can mix it as a Smoothie, or prepare as a salad if you use a raw baby spinach, or you can cook it.

How much you have to enter? Again, about 150 g will serve its purpose.

4. Walnuts

What’s in them? Walnuts have more antioxidants than other nuts and are full of vitamin E. In addition, they abound in omega 3 fats, and have very favorable ratio of polyunsaturated and saturated acids.

How do nutritional substances help our body? Antioxidants in walnuts provide protection against cancer, and Vitamin E is good for heart health, and omega-3 fatty acids work to reduce levels of bad cholesterol. Nevertheless, walnuts also help in the prevention of diabetes and depression.

How much is needed?
Surely not even 150 g! Only 8 peeled walnuts every second day will give you all these benefits. You may eat them raw or mixed in a salad.

5. Flax seed

What can we find in inside them? Flaxseeds are high with fiber, omega-3 fatty acids, vitamins B complex and with antioxidants.

How does it work? Flaxseed fight against cancer and promote good nourishment of the brain, they are one of the few plant sources of omega-3 fatty acids that certainly are easiest to digest.

How to consume it? Add them to your breakfast meal mixed with other cereal or yogurt or add to salad dressing or sauce for pasta.

How much is needed?
Just 1.1g a day or one tablespoon will help your body, especially your brain to feel all the beneficiaries of this tiny but powerful nutritional food. Make sure to grind flax seeds for easier digestion.