Superfood powders are dehydrated whole foods that are grounded into a powder. A superfood powder can be a blend of several dehydrated whole foods or one individual food.
People can make homemade powders or buy commercially made ones, and the powder can be easily consumed as a drink by adding it to liquids or can be added to meals to improve their nutritional value. Acai berries are known to contain several different amino acids and antioxidants.
Superfoods are foods that have a very high nutritional density. This means that they provide a substantial amount of nutrients and very few calories. They contain a high volume of minerals, vitamins, and antioxidants.
Antioxidants are natural molecules that occur in certain foods. They help neutralize free radicals in our bodies. Free radicals are natural byproducts of energy production that can wreak havoc on the body. Antioxidant molecules decrease or reverse the effects of free radicals.
Why Are Superfood Powders Good for You?
Superfood powders are nutrient-dense; packed with vitamins, minerals, proteins, and enzymes. The powders are often green in colour because they contain plants rich in chlorophyll. Super green powders are often a blend of spinach, broccoli, wheatgrass, alfalfa sprouts, green cabbage, kelp, basil, asparagus, barley grass, and spirulina.
Commercial blended powders are made from mixing vegetables, fruits, seaweed, herbs, fibre, and added vitamins and minerals. Individual powders are also available as matcha, beets, turmeric, ginger, cinnamon, berries, hemp seeds, maca, chia seeds, and flax seeds.
Difference Between Superfoods and Superfood Powders
Superfoods are whole foods high in nutrients such as antioxidants, vitamins, and minerals. They are nutrient-dense and low in calories. Superfoods may help with weight loss, give you increased energy, and reduce the risk of chronic diseases.
The list of superfoods includes more than just plant-based foods. Superfoods can be berries, beans, citrus fruits, cruciferous vegetables, algae, wheatgrass, cinnamon, salmon, flaxseeds, green tea, turmeric, bone broth, free-range eggs, raw milk, and dark chocolate often appear on superfood lists. Superfood powders can be the same plant-based superfoods dehydrated and ground up. Selection of various superfoods and superfood powders including ginger, turmeric, flaxseeds, chia seeds, blueberries, pumpkin seeds, goji berries, and almonds.
Pros of Superfood Powder
Quick and Convenient – It only takes a minute or two to whip up a drink containing superfood powder and head out the door in the morning. To consume the same number of nutrients would take far more preparation and eating time.
No Wasted Food – Fresh fruit and vegetables are best eaten within a few days before their nutritional value starts declining. Some people buy fresh food but don’t consume it before it ripens or spoils. Superfood powders have much longer shelf life than fresh foods, meaning there’s not as much cleaning out the fridge and throwing away uneaten fruit or vegetables each week.
Save Fridge Space -To consume the same number of nutrients as superfood powder, you often need to eat larger quantities of whole foods. Not everyone has the fridge and preparation space to get a variety of vegetables and fruits each week. A tub of powder only needs a small space on the kitchen counter.
Easy Way to Hide Nutrients in Food – For children or adults who aren’t vegetable or fruit fans it can be hard to eat enough nutrients. While parents should keep introducing fresh foods to young children again and again, occasionally turning to supplements can be highly beneficial. A superfood powder can provide a nutrient boost without kids knowing that they’re eating a healthy meal. Blend or mix superfood powders into a bolognese sauce, smoothie, yoghurt, soup, baked goods or ice cream. Sprinkle on porridge or add to a granola mix.
Can They Give Your Immune System a Boost?
At a time when we’re trying to give ourselves the best chance of warding off viruses and recovering quickly, superfood powders may provide you with a health boost. Foods that are high in vitamin C are beneficial for our immune health. Powders that contain broccoli or turmeric could offer immune health benefits.
Can They Aid Weight Loss?
There is little supporting research but some superfood powders are thought to contain compounds that can help with weight loss. Matcha powder has a high catechin polyphenol content that supports weight loss and boosts metabolism. The maca root is said to regulate glucose levels and balance hormones.
Can They Reduce Oxidative Damage?
High levels of stress, eating fried foods, smoking, and drinking alcohol can cause free radicals to develop in the body. These can cause oxidative tissue damage. Oxidative stress has been linked to Alzheimer’s disease, respiratory disease, and some cancers. Some manufacturers claim that green powder can increase the markers of antioxidant activity.
Cons of Superfood Powder
It’s easy to be swept up in the hype but there are a few potential downsides to consider when it comes to superfood powders.
Over Reliance on Supplements – No powder or supplement will ever beat a healthy balanced diet. Ideally, most people would want to get all the nutritional value they need from minimally processed, whole-foods. Some people think they can eat all the junk food they like because their supplements make up for their poor diet. But, your food intake needs to provide a baseline of macronutrients. Taking supplements alone, won’t give you the health benefits that a healthy food diet will. By choosing the right foods, you may not even need the powders and vitamin pills. As a standard rule to follow, eating a rainbow of fruits and vegetables will provide you with sufficient nutrients.
Expensive – Superfood powders aren’t cheap because it takes a large quantity of fresh ingredients to make a small amount of dehydrated powder. While you can save money making your own, the ingredients alone can be expensive.
You May Not Get What You Paid For – Not all superfood powders are created equal. Some commercially available powders are made from high-quality, whole foods. However, some powders are bulked out with chemicals and flavourings as fillers. There is less risk of a poor quality product with fillers by buying from a reputable, well-known industry company.
Lost Enjoyment in Eating – For most people, drinking a superfood powdered drink isn’t nearly as enjoyable as tucking into your favourite whole-food superfood. A bowl of fresh berries or smashed avocado is often much tastier and socially enriching than having a drink on the run. You can choose to mix a powdered superfood into a meal and eat with family or friends rather than sticking to a supplement shake on your own.
Some Nutrients are Lost During Manufacture – Eating raw, whole foods means the vitamins and minerals are less likely to be lost during heating or cooking processes. It’s hard to know if the nutrient profile in a food is reduced when it has been processed. Some manufacturers claim to use a low heat method such as vacuum drying to retain as many nutrients as possible.
Not Everyone Likes the Taste of Superfood Powders – While mango or berry superfood powder tastes similar to the whole food, vegetable powders and blends may not be appealing to everyone’s palette. Some people take time to get used to the taste while others aren’t willing to try it a second time. It is recommended to avoid buying powders in bulk, at least for your first time.
Superfood Powders Aren’t Regulated – In many countries dietary supplements and herbal preparations aren’t regulated like medications. So consumers should be warned not to purchase any medicines or dietary supplements over the internet unless you know what is in the preparation. If the manufacturer isn’t reputable, it may be hard to know exactly what the product contains.
Types Of Sources Of Superfoods
Berries – The higher levels of flavonoids in berries have been shown to lower the risk of a heart attack. A few commonly identified superfood berries include acai berries, blueberries, raspberries, tart cherries, cranberries, and goji berries.
They boast the following benefits:
Acai berries: These are small, dark purple berries grown in South America. They contain 19 amino acids and many antioxidants.
Blueberries: These are high in fiber, manganese, and vitamin K. Cranberries are high in a particular flavonoid that helps lower the risk of urinary tract infection.
Goji berries: These are a small red berry native to Asia that are high in vitamin C and E, along with many different types of flavonoids. They are frequently used in Eastern medicine to help treat diabetes and high blood pressure and maintain eye, liver, and kidney health.
Soy – Soybeans have a high concentration of isoflavones, a type of phytochemical. Phytochemicals are compounds that occur naturally in plants. Some research demonstrates that isoflavones in soy help reduce the amount of low-density lipoprotein (LDL) or “bad” cholesterol in the blood. A few studies have shown that soy may prevent age-related memory loss. Soy isoflavones might also reduce bone loss and increase bone mineral density during menopause, as well as decreasing menopausal symptoms.
Tea – Many foods considered to be “superfoods” are rich in colour, often indicating that they are rich in antioxidants. Tea contains few calories, helps with hydration, and is a good source of antioxidants. Catechins, potent antioxidants found primarily in green tea, have beneficial anti-inflammatory and anti-carcinogenic properties. A study published in the Journal of Physiological Anthropology examined the effects of green tea, white tea, and water consumption on stress levels in 18 students. The study suggested that both green and white tea had reduced stress levels and that white tea had an even greater effect. Larger studies are necessary to confirm this possible health benefit. Green tea may also have an anti-arthritic effect by suppressing overall inflammation.
Leafy Greens – People often identify kale, spinach, Swiss chard, beet greens, and collard greens as superfood leafy greens. These foods are rich in vitamins A, C, E, and K, and many B vitamins. Leafy greens also contain an abundance of carotenoids, iron, magnesium, potassium, and calcium. One cup of kale provides 550 micrograms (mcg) of vitamin K, equivalent to over 680 percent of a person’s daily needs. Kale and other leafy greens are high in fiber and water content, both of which help to prevent constipation and promote regularity and a healthy digestive tract.
Salmon – The high omega-3 fatty acid content in salmon and other fatty fish, such as trout and herring, can decrease the risk of abnormal heartbeats, reduce cholesterol and slow the growth of arterial plaque.
Dark Chocolate – Research has found that dark chocolate is high in flavonoids. Flavonoids demonstrate antioxidant activity, prevent coronary heart disease and certain types of cancer, and boost the immune system. The component in chocolate specifically responsible for these benefits is cacao powder. Manufacturers derive this from cacao beans. Bear in mind that chocolate may have added ingredients, such as added sugar, that might negate these benefits.
Wine and Grapes – Grapes, particularly red grapes, contain healthful components such as resveratrol and quercetin. Resveratrol, the polyphenol found in wine that made it famously “heart healthy”, is present in the skins of red grapes. A few studies have shown promise that resveratrol can protect against diabetic neuropathy and retinopathy. These are conditions caused by poorly controlled diabetes where vision is severely affected. Researchers have also found resveratrol to be beneficial for treating Alzheimer’s disease, relieving hot flashes and mood swings associated with menopause, and improving blood glucose control. However, large studies using human subjects are still needed to confirm these findings. Another flavonoid that occurs in grapes, quercetin, is a natural anti-inflammatory that appears to reduce the risk of atherosclerosis and protect against the damage caused by LDL cholesterol in animal studies. Quercetin may also have effects that act against cancer. However, more studies using human subjects are necessary before researchers can confirm the benefits beyond all doubt. Although wine does contain antioxidants, keep in mind that eating grapes would provide the same benefit alongside additional fiber. The American Heart Association recommends that people limit alcoholic beverages Trusted Sourceto no more than two drinks per day for men and one drink per day for women.
Other Superfoods – Others, gaining popularity, include:
Spirulina
Blue-green algae
Garlic
Wheatgrass
Beets and beet juice
Turmeric
Brazil nuts
Barley
A person can incorporate these foods into a varied healthy diet when available. However, do not overspend or search too widely trying to find them.
The secret is that any leafy green vegetable or berry in a grocery store will provide many of the same benefits an individual will find in the premium-priced superfoods.
Buy your produce in season and from local sources to ensure the highest nutrient content. Do not discount the humble apple or carrot either — all fruits and vegetables are essentially superfoods.
Replacing as many processed foods as possible with whole foods will drastically improve health.
So Should You Start Taking Superfood Powder?
As mentioned, a balanced diet is your best bet for good health. Whole foods provide you with a mix of essential vitamins and minerals. Superfood powders are still processed foods, so before spending a small fortune on powders, think about which superfoods you can enjoy as part of your weekly food intake. These will probably have a far better taste and texture too.
The big takeaway from this is to treat superfood powders as a supplement rather than as a replacement for a healthy diet. Remember, if you’re buying a powder, the industry is unregulated so choose a trustable brand.
Consult a Dietician
If you’re unsure about whether incorporating superfood powders into your diet is the right option for you, it always helps to speak with a dietician. Certain extras policies will cover your visit to a dietician through HIF, though you may also like to speak with your GP before locking it in.
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