The word “superfood” conveys the image of a miracle food that has the power to erase all disease – magically promoting you to a state of whole-body health. But are “superfoods” really worth the hype? Can we really expect to melt away all health concerns with the use of a single superfood? In this article, we will break down what superfoods are, discuss their potential health benefits, and dig into the top 12 superfoods that you can add to your daily routine to enhance everyday wellness!  

what are superfoods

Superfoods can be defined as any food that is very rich in health-promoting macro and micronutrients, including vitamins & minerals, antioxidants, fiber, and fatty acids.  Food can be considered nutrient-dense when they are lower in calories but high in nutrients.  Due to their nutrient-dense profile, superfoods are often linked to health benefits (beyond basic nutritional value), helping you to take your wellness to the next level and truly thrive.

is your diet nutrient-rich?

Despite a movement towards healthier food choices in recent years, micronutrient inadequacies remain a concern. It doesn’t help that less than ⅓ of Canadians aged 12+ have reported eating the recommended daily serving of fruits and vegetables – putting a large part of our population at risk for nutrient inadequacies. 

The three most common micronutrient deficiencies worldwide are iron, vitamin A, and iodine. In Canada, common micronutrient inadequacies include calcium, magnesium, vitamin D, vitamin A, and iron deficiency. Other common deficiencies include folate, zinc, and vitamin B12. Though micronutrients are required in trace amounts, they are absolutely essential for the production of enzymes, hormones, and proper growth and development!

are superfoods worth the hype?

Despite many conflicting opinions about nutrition, the one thing that we can all agree on is that adding more greens to your diet is always a good thing! When it comes to making improvements to your current diet and wellness routine, adding in a new food or habit is much more attainable than removing something you enjoy. Taking small, easy, and attainable steps toward your larger goal is the easiest way to start feeling more energy, clarity, and overall wellness.    

This is why we love superfoods! If you’re ready to up-level your wellness routine and become the healthiest version of you – this is a great place to begin. All in all – we definitely think superfoods are worth the hype. 

However, we’re not suggesting that you add superfoods to your diet and stop there. Instead, think of this as the first simple step towards a healthier you. From here, we hope you’ll be inspired to: reduce your intake of refined sugar, snack smarter and reduce highly processed foods, ease into a workout routine, and even add more mindful moments or meditation into your day! 

12 best superfoods

sprouted flaxseed

Rich in fiber, heart-healthy omega-3s, and amino acids – sprouted flax seeds promote cognitive health, blood sugar balance and can lower inflammation in the body. Flaxseeds are rich in thiamine, magnesium, phosphorus, and manganese. The sprouting process allows for improved digestion and great nutrient absorption, while also increasing the antioxidant value! 

chia seeds

Chia seeds are a superb source of essential minerals, including manganese, iron, magnesium, and calcium. They are also packed with omega-3 healthy fats, fibre, protein and antioxidants. Chia seeds are especially rich in soluble fiber, which can help to lower cholesterol while increasing satiety and digestive regularity.

hemp hearts

A great source of vitamin E, iron, calcium, magnesium, zinc, and potassium – hemp hearts are comprised of 25% protein and 20% fiber. Plus, they support both heart and cognitive health thanks to the fact that they are rich in omega-3 and omega-6 healthy fats. Hemp seeds are especially rich in GLA (gamma-linolenic acid) – an omega-6 fatty acid that may help to reduce high blood pressure and has been reported to reduce symptoms of PMS in some women. 

bee pollen

Nature’s multivitamin! Bee Pollen contains anti-inflammatory properties and is known to enhance energy, speed healing, reduce stress, and boost liver health. A great source of B Vitamins, amino acids, vitamins and minerals, and antioxidants! 

turmeric

This calming plant is a potent antioxidant that reduces inflammation, aids in detoxification and liver support – all of which support mental well-being. 

maca

This popular adaptogen promotes hormone balance and vitality! The gelatinized powder found in daily nourish does not contain gelatin, rather this is a process of removing starches, allowing for easier digestion. Maca is rich in calcium, magnesium, potassium, and vitamin C. Maca may help to ease PMS symptoms and has been traditionally used to boost fertility. 

moringa leaf

Sometimes called the “Miracle Tree” – moringa provides caffeine-free energy! Packed with vitamin C, vitamin B6, magnesium, potassium, iron, and calcium – it’s a multivitamin in leaf form. In addition to vitamins and minerals, moringa leaf also contains powerful antioxidants, including chlorogenic acid and quercetin. Moringa can help lower cholesterol and may help to lower blood sugar. 

amla berry

Amla berry (also known as Indian Gooseberry) has twice the antioxidant power of acai berry and around 17 times of a pomegranate. It is rich in vitamin C, vitamin E, vitamin A, iron, and calcium. Amla berry supports kidney health and helps to improve digestive function.

camu camu

This superfood berry helps promote collagen formation and support intestinal health. It’s an amazing source of vitamin C – with 30x more than a kiwi! Vitamin C stimulates white blood cell formation (therefore bolstering your immune system) and is essential for the absorption of iron. 

spirulina

Spirulina is rich in plant-based protein, B vitamins, iron, vitamin E, manganese, zinc, copper, selenium, and gamma linolenic acid. (1)

One of the most nutrient-dense foods on the planet – this powerhouse superfood has antioxidant and anti-inflammatory properties thanks to phycocyanin – the blue green pigment found in spirulina. Phycocyanin has many potential health benefits, from

boosting the immune system, to liver and kidney protection, and potential anti-cancer effects. (2)

Ceylon Cinnamon
Ceylon cinnamon (or “true cinnamon”) is nutritionally superior to cassia cinnamon. It has been shown to reduce blood sugar, fasting insulin, and total cholesterol with regular supplementation over time. (3) In addition, cinnamon may help to lower blood pressure and may protect cognitive function as we age. (4, 5)

Cayenne Powder
A rich source of vitamins B6, C, and E – Cayenne pepper contains beneficial plant compounds that help protect against cellular damage from oxidative stress. Most notable, cayenne is a source of capsaicin, which may improve athletic performance, lower blood sugar, and boost metabolism. (6) 

daily nourish superfood mix

This unique combination combines all 12 nutrient-dense superfoods listed above! Formulated to boost your energy, immunity, and overall health in one convenient and nourishing daily beverage. No need to scoop out multiple superfood powders into your smoothie - instead, we’ve combined all of the best into one convenient jar!

Rich in antioxidants, protein, Omegas 3 and 6, and so much more, daily nourish is made from high quality organic ingredients to make you feel your best!

With 10 g of plant-based protein per serving, 11 g of fiber, and 11 g of healthy fats it’s a great addition to any smoothie.  

Shop Daily Nourish

Holistic Nutritionist Jasmine Ouellette

Jasmine is the Head of Marketing & Communications at nomz, and a Registered Nutritional Consulting Practitioner. With a background in Biology and Holistic Nutrition, Jasmine is passionate about sharing science-backed wellness information and healthy recipes to help elevate mental and physical health. Do you have a wellness topic, nutrition question, or recipe you’d like to see here on the naturally delicious blog? Drop Jazz an email and she will be sure to answer your questions in an upcoming blog post: jasmine@nomz.com