Nutrition

Should You Be Taking a Superfood Shake?

Should You Be Taking a Superfood Shake?

We have all seen numerous articles and blog posts regarding superfoods and their possible impact on our health. These foods that made the list of superfoods are considered to be filled with much more balanced micro and macro nutrients than other foods, surpassing the nutrient density of others. Sure enough, lots of the foods that fall into that category you may already have in your fridge.

However, you may underestimate a wide variety of foods that can provide countless benefits if consumed regularly. First up, I will cover some of the aspects associated with eating these foods. Next, let’s find out what foods you can pick up during your next grocery store trip and implement them in your diet to start experiencing the “superpowers” of these superfoods.


What Are Superfoods?

If you look at the foods considered to be superfoods, a certain trend becomes evident. A big number of these foods are usually vegetables, natural & organic foods, and not processed foods. The reason for that is because vegetables, fruits, nuts, and other unprocessed foods from nature usually contain a wide scale of nutrients and phytochemicals (organic compounds found in plants) that have not been lost due to processing. The result is that these natural foods act like a nutrient package that your body will greatly benefit from in terms of supply of vitamins and minerals, essential fatty acids (Omega-3 & Omega-6) etc.[1]

You can add a tremendous amount of micronutrients into your diet and by making a shake out of many of these ingredients, you can consume a large amount of food. Besides the amount of food you can blend up and create a very satisfying shake, the fiber content from the superfoods will keep you feeling “full” for a while and that can play a role in preventing binge eating and messing up your nutrition plan.

organic food

Utilizing superfoods in a shake and consuming a vast number of micronutrients and oxidants is definitely beneficial for numerous reasons. If your body lacks vitamins or micronutrients in general, you can become deficient in numerous nutrients over time and that can prevent you from reaching your optimal health and physique. A consumption of micronutrients and plant-derived compounds on a daily basis can help you reach your fitness goals sooner and with making sure your body stays healthy.

Nevertheless, stacking up on organic and natural foods on regular basis can get rather costly. Even the differences between organic and non-organic produce items are substantial and for someone living on a budget, these higher quality foods may not be economically available on regular basis. Although some of the superfood’s price tag may not be the cheapest, incorporating those nutrient packed foods in your diet will benefit your fitness and well-being.

organic food


What Foods Are Superfoods?

So now that I covered some of the aspects of superfoods and explained why they are beneficial to your body, let’s look at a couple of foods that are very nutrient-dense, healthy, and minimally processed that you can utilize in your shakes or cooking in general!

✓ Leafy Greens

There is a reason why dark greens such as spinach, kale, Brussel sprouts, or romaine lettuce are often featured in topics related to health. These vegetables are packed with doses of vitamins A, K and other micronutrients, are full of fiber (that will keep you full), and provide high amounts of calcium, magnesium, and antioxidants.[2] Additionally, leafy greens and vegetables provide a huge volume of food at nearly zero excessive calories. You simply do not have to worry about adding too much kale or spinach into your shake as it will only be beneficial and help you with satisfying hunger.

✓ Chia & flaxseed

Chances are that you already heard about these two types of seeds. Chia seeds and flaxseed are packed with nutrients, antioxidants, and other micronutrients and incorporating these into a superfood shake is very easy. An abundance of omega-3 healthy fats, protein content, and a high content of fiber make Chia seeds an amazing health package, rightfully earning the label of a superfood.

Flaxseeds are another great source of omega-3 fatty acids, fiber, and other health-benefiting compounds found in plants. The combination of these two types of seeds serves as a powerful nutritional assistance full of healthy fats, micronutrients, and fiber. Since these seeds absorb water and have a high content of fiber, they are very filling when included in shakes, salads, and other foods. Personally, I love to use Chia seeds with Greek yogurt and protein shakes as they provide that extra filler, helping me avoid cravings and binge eating.

strawberry and feta cheese salad


Take Home Message

Regardless of your current physique and fitness goals, incorporating a healthy superfood shake into your diet will be nothing short of beneficial. All the micronutrients, fiber, antioxidants, and other compounds found in these superfoods will aid you with staying on top of your nutrient intake, supplying plenty of healthy compounds to do so.

I try to drink a superfood smoothie or a shake on daily basis to ensure I am consuming enough vitamins for my body to work properly without being vitamin deficient. Nevertheless, starting with a few shakes a week and increasing your superfoods intake as you progress can help you with getting used to the foods and the new flavors more easily. So next time you’re looking for groceries to buy, try to pick up some nutrient dense foods and start enjoying the benefits of these added nutrients and antioxidants to your diet, you won’t regret it!

Our articles should be used for informational and educational purposes only and are not intended to be taken as medical advice. If you're concerned, consult a health professional before taking dietary supplements or introducing any major changes to your diet.


[1] Eat to Live – Joel Fuhrman, chapter 3

[2] Eat to Live – Joel Fuhrman, Nutrients in 100-calories of food table

Our articles should be used for informational and educational purposes only and are not intended to be taken as medical advice. If you're concerned, consult a health professional before taking dietary supplements or introducing any major changes to your diet.

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Vojtech Velecky

Vojtech Velecky

Writer and expert


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