Superfoods are foods rich in nutrients such as vitamins, minerals and antioxidants that make them beneficial for health. 

However, "superfood" is not a scientifically recognized term. There are no specific criteria that define what is and what is not a superfood. For this reason, some scientists claim that the name superfood is more of a marketing gimmick. It is an undeniable fact, however, that some foods such as blueberries, salmon, kale, acai berries, and others are much more nutritionally valuable than other foods with less nutritional value.

Each superfood has different nutritional properties, but they are most commonly associated with:

 

• Improving heart health.
• Strengthening the immune system.
• Cancer prevention.
• Reduction of inflammation.
• Lowering cholesterol.

What are superfoods rich in? 

Antioxidants: These natural compounds protect cells from damage. They are thought to protect against cancer and other diseases by reducing oxidative stress on the body. Oxidative stress occurs when there is an excess of free radicals in the body associated with a disease. 

Minerals: These essential nutrients (such as calcium, potassium, iron, and the like) help our bodies function at their best.

Vitamins: We all know how important they are! It is better to obtain these organic compounds from natural foods than from supplements.

Fibers: Fiber helps lower cholesterol, prevent heart disease, and control glucose in type 2 diabetes. Foods high in fiber, such as kale, apples, oatmeal, and chia seeds, can promote good digestion and provide a feeling of fullness, which can help in weight loss efforts. 

Flavonoids: found in plants, flavonoids (once called vitamin P) have anti-inflammatory and anti-carcinogenic properties.

Healthy fats: Monounsaturated and polyunsaturated fats, also known as "good fats," help lower cholesterol and prevent heart disease and stroke. 

Some popular ones superfoods:

Blueberries

You may have already seen them at the top of a superfood list. Blueberries are rich in vitamins, soluble fiber, and phytochemicals (chemical compounds produced by plants that affect human health, often including chemicals that give plants color or disease resistance).

And did you know that the same nutrients found in blueberries are found in many other types of berries? Including strawberries, raspberries, acai berries and cranberries. Regular consumption of berries can significantly reduce inflammation levels in the body.

Dark green leafy vegetables

We certainly do not surprise you with the fact that vegetables are healthy. Especially dark green leafy vegetables, which are full of vitamins A, C and E and help prevent cancer. Such vegetables are arugula, kale, spinach, cabbage, Swiss chard, broccoli, bok choy, turnip greens and others. 

Regular consumption of spinach can lead to a reduced risk of developing several health conditions, including obesity, type 2 diabetes and several types of cancer.

Nuts and seeds

Nuts and seeds contain high levels of minerals and healthy fats. Although these are common additions to superfood lists, their downside is that they are high in calories. A handful of nuts that you eat quickly can contain more than 100 calories. 

Fish

Salmon, sardines, mackerel and some other oily fish are rich in omega-3 fatty acids, which are thought to reduce the risk of heart disease and stroke. If you are concerned about the contaminants that fish may contain, avoid eating fish that are high on the food chain. Some fish, such as sharks, swordfish or king mackerel, contain higher levels of mercury than smaller fish such as sardines and anchovies, for example. 

Not so "super".

It is important to note that even if a food is healthy and rich in nutrients, its processing may not be. Let's take green tea as an example. When freshly brewed, it has several antioxidants. Commercially produced bottled green teas, however, are often cut together with lower quality herbal teas and brewed with copious amounts of sugar.

Similarly, whole grains are often processed to make them tastier, but this makes them less healthy. For example, instant whole-grain oats quickly raise blood sugar levels after they are consumed, promoting insulin resistance, obesity and diabetes, similar to eating highly processed white bread. 

Everything in moderation. 

Just because a food is labeled "super" and/or "healthy" doesn't mean we can eat it in unlimited quantities. Even with the amounts of healthy and "superfoods" we must be careful and not abuse them, as overdoing it can have a negative effect on our body.

"Superfoods" are a good start to a healthy diet. Eating foods that are rich in micro- and macronutrients (such as so-called "superfoods") is certainly a good idea. The key to healthy eating, however, is to eat a variety of nutritious foods in the right amounts and the right ratio so that the body can supply itself with the necessary macronutrients (carbohydrates, proteins, fats) and micronutrients (vitamins, minerals).. Or in other words, to eat a balanced diet. 

This is exactly what each of the H-EAT Food diets are like. Choose the most suitable menu for you right here. Or write to us, to create an individual regimen specifically for your needs and desires! 

Well, the term "empty" calorie sounds nice, doesn't it? Perhaps you naively hope that it means the kind of calories that somehow don't have… calories. Yes but no! 

All foods contain calories. And all calories are either used by our bodies for immediate energy, stored as glycogen to be a future energy source, or turned into fat. There are foods that can be very low in calories. For example, some vegetables and fruits, but aside from water and artificial sweeteners, nothing we eat is completely calorie-free.

So if "empty" calories aren't calorie-free calories, what are they? This is exactly what we will find out in the following lines. 

What are "empty" calories?

We need the calories. They charge our body with energy. But there's actually more to what we eat than calories. Whole foods that make up a healthy diet provide our body not only with energy, but also bring benefits to our health.

Vegetables, for example, contain important vitamins, minerals and nutrients, fruits are rich in vitamins and fiber, and healthy fats help the body absorb vitamins. Lean meat and fish are great sources of protein, which are important for the processes of recovery, growth and development of the body. 

What about foods containing mostly "empty" calories? What are they the source of?

How about calories. And that's all. "Empty" calories provide the body with immediate energy, but cannot be used to build muscle mass, supply vitamins, promote satiety, or provide other nutritional benefits. And any empty calories that aren't used for energy are stored as fat.

And to summarize: if a food contains no nutrients or if the calories from sugar and fat outweigh the nutrients it containsat in it, it is considered a source of "empty" calories.

Here are some examples of such: 

• Soft drinks, sports drinks, sweet tea, energy drinks
• Alcohol
• Fast food
• Sweets

Why are "empty" calories considered harmful?

One of the big problems with "empty" calories is that we often, without realizing it, consume them in large quantities. "Empty" calories, especially sugars, are absorbed very quickly by the body, which means that they do not leave us full for a long time. Which leads to consuming more calories than our body needs. 

Overeating any kind of food – even healthy ones – can be unhealthy over time. But overeating foods that provide no health benefits certainly has consequences! In addition to obesity, excessive consumption of "empty" calories can lead to spikes in blood sugar and chronic health problems such as diabetes and heart disease.

How to replace "empty" calories? 

We can replace sweet drinks with mineral or carbonated water. And inall processed foods with home cooked food. We know that in the hectic everyday life this can be a real challenge! We created the H-EAT food menus to free up time for the important things, while we provide you with food that is rich not only in calories needed for energy, but also in the nutrients, vitamins and minerals you need!

Take a look our menus and choose the most suitable for you! If you are not sure, contact us and together we will build the most suitable diet for you.