For some time there has been a fashion for healthy eating. We pay more attention to what we eat, how our food affects our bodies, which products harm us, and which, on the contrary, help us maintain health, shape, and well-being. The superfoods belong to the group of the second, beneficial products for us. Shelves in health food stores are even bent from more and more exotic specimens – goi berries, acai, spirulina, chia seeds, noni juice, macadamia nuts. There is no doubt that it is worth reaching for each of them because of the valuable composition and very good health effects. In the hunt for nutritional novelties, however, we forgot about our Polish, native products, which due to their health properties they are by no means inferior to their exotic colleagues and are more affordable, also for our portfolio.

What superfoods are

There are several definitions of superfoods, but most of them boil down to the fact that it is a food rich in ingredients that are considered particularly beneficial to human health. Such products should provide significant amounts of vitamins, minerals, enzymes, antioxidants, flavonoids, amino acids or unsaturated fatty acids. Often, we do not realize that the products we meet daily definitely deserve the name of such nutritional heroes.

Superfoods at your fingertips

1) Silage – the main advantage of pickled vegetables is the presence of lactic acid bacteria (LAB), thanks to which fermentation is possible. Numerous studies have confirmed the beneficial effects of LAB in the prevention and treatment of rotavirus infections, as well as disorders of the digestive system. These bacteria, inhabiting the human digestive tract, inhibit the proliferation of pathogenic bacteria and neutralize the toxins they produce. Also, silage is the source of several vitamins C, A, E, K and group B, as well as minerals such as potassium, magnesium, calcium, and phosphorus. They are also low in calories and provide a lot of fiber.
Fermented Black Garlic 400mg
Of course, it is best to pick up the vegetables yourself, then we are sure that they do not contain any additional harmful substances. If you decide to buy silage, make sure that they are pickled naturally and not only acidified with vinegar.

2) Kale – this vegetable is forgotten, it was well known to our grandmothers, and now he returns to favor. He is one of the oldest representatives of the Brassicaceae family, he was cultivated in antiquity. Particularly noteworthy is the amount of calcium contained in kale – 150 mg per 100 g and vitamin C – 120 mg per 100 g. It is also an excellent source of carotenoids – β-carotene, lutein, and zeaxanthin, as well as vitamin K and iron. Like other cruciferous vegetables, it contains sulforaphane – a compound from the isothiocyanate group, which has proven chemopreventive activity. Interestingly, we can enjoy fresh kale all year round, also in winter. It is best to collect it after frost when it becomes more noble and delicate in taste.
Maca 500mg
3) Blackcurrant – we all know it well. Few of us, however, realize how great wealth carries this inconspicuous fruit. Thanks to the polyphenol content, black currant has high antioxidant properties. These compounds inhibit the formation of free radicals, reduce the risk of cancer and cardiovascular disease.

Research shows that compounds contained in blackcurrant can contribute to the increase of human performance and cognitive functions. What’s more, the juice of this fruit can play an important role in preventing the development of disorders associated with aging processes, including dementia.

4) Parsley leaf – is a wealth of vitamins, minerals, antioxidants, and fiber. It also contains essential oils for health, such as apiol, myristicin, terpenes, and eugenol. The last one is used in dentistry as a local anesthetic. It has antiseptic effects, there are studies on its effect on lowering blood sugar levels. Interestingly, 100 g of parsley contains 133 mg of vitamin C, which is 220% of its daily requirement.

5) Linseed – flax seeds have been grown for 6000 years! These small brown or golden seeds are the richest vegetable source of omega-3 acids. They are also a great source of amino acids, B vitamins, and fiber. However, one of the most valuable compounds contained in it are lignans belonging to flavonoids. In addition to having a strong antioxidant effect, they influence the regulation of hormone management. Because they belong to the group of phytoestrogens, the structure resembles human estrogens. Thanks to this they can supplement these hormones, but also to inhibit their excessive activity. That is why they are particularly recommended to women during menopause.


All products described above are inexpensive, easily available, well-known to us, and most importantly, rich in substances for our health. This is only a small handful of food representatives

with unusual properties that have been known in Poland for a long time. Of course, it is worth trying and enjoys the ever-newer curiosities. Let’s not forget, however, about the riches of nature that we have at our fingertips.
Beef Liver


Caloric densities of meals – what to eat to lose weight without feeling hungry?

Can you eat a lot and do not gain weight? And even lose weight? You’ll probably say no. And yet! And there is no paradox in it. It is enough to choose the appropriate product groups, i.e. those with low caloric density (energy). When planning your nutrition in this way, you will not go hungry even on a slimming low-calorie diet. 

Caloric density (otherwise energy density) is the calorie content in a certain volume of the product. Usually it is given for 100 grams, you will also find this information on food packaging. The simplest thing about caloric density can be said to be the packaging of calories in a food product. In order for your figure and health condition to benefit from what you eat, choose products with low caloric density, which usually carry a high nutritional density (meaning they contain in 100 grams large amounts of valuable nutrients), and a wide arc bypass those of high density caloric. 


You can read also: How I stopped eating sweets


What products have low and what high caloric density? 

The general principle is that the caloric density is low due to the high water content in the product, and high in the presence of fat and sugars. It is therefore easy to guess that the low-caloric food group includes vegetables and most fruits, skinny dairy products, poultry and whole grains, and calorie-rich products like sweets, cheeses, highly processed foods and greasy meats. Differences in products with high and low caloric density are most easily compared on the example of a chocolate bar and fruit, e.g. apples. By eating 100 grams Mars bar, or 2 pieces, you deliver to the body 414 kcal in the form of fat and sugar, with no nutritional value. 100 grams of apples is only 46 kcal. To take as many calories as bars, you would have to eat as many as 12. 

Why is caloric density important when slimming? 

When you decide to lose weight, you need to verify your approach to eating and replace most of the products used so far for healthier ones. The overwhelming number of overweight and obese people use inappropriate products in the kitchen, ie thick calories. By simply limiting their number to ensure the calorie of your daily menu, for example, 1500 kcal, you will still go hungry and frustrated, and the enthusiasm for slimming will quickly pass. In addition, eating too small volumes of food causes the body to enter the mode of economical management, and accumulated fat will not be readily burned by him. What is the conclusion from this? Eat a lot of low-calorie food! Instead of a slice of tomato on a sandwich, eat it all. And add the cucumber. The calorific value of your meal will hardly change at all, because vegetables are mainly water (78-95%), the stomach will be more full and you will be more sated. In addition, vegetables provide fiber, which is responsible for slower release of glucose into the blood, reduces hunger pangs of hunger, gives a feeling of satiety and regulates the rhythm of bowel movements. 


Choosing products with low caloric density (energy) is a key principle on which the volumetric diet is based. 


How to choose products with low caloric density? 


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Changing eating habits is not an easy process and requires some knowledge about the food and its properties. Creating your nutritional plan based on caloric density information is not an exception in this topic, but with some general information, you can deal with it efficiently. Let’s look at the energy density of products from particular floors of the healthy nutrition pyramid. 

Whole grain cereal products 

Do you cook buckwheat or rice in sacks? You regularly treadIn a plastic bag for rice and kasha, a toxic substance is present. Regularly consumed, it ruins health. 


Cereal products provide carbohydrates – one of the basic nutrients that should not be overlooked even on a slimming diet. Whole grain products are the best solution because in addition to energy they provide fiber, B vitamins, magnesium, selenium and iron. They are digested more slowly and sustain the feeling of satiety. Choose whole-wheat bread, whole-meal pasta, brown rice, cereals and cereal. 


The vast majority of vegetables is low in calories due to the very high water content. The main reasons here are lettuce, asparagus, zucchini or broccoli, which do not have more than 25 kcal / 100 g. To make the dinner larger and more salty, reduce the amount of pasta or meat sauce, and for this add more vegetables with impunity. Eat also vegetables as a snack. 



You can read also: Attention! These fruits are calorie bombs!


Choose fresh or frozen fruits. Dried fruits or syrups have a high energy density because they contain a lot of sugar in a small volume. Also watch out for bananas, figs and grapes that belong to the most calorie fruit. Fruit, unfortunately, can not be treated as unpunished as vegetables, because they are a source of easily digestible sugars that are eaten in excess in the form of adipose tissue. 

Milk and its preparations 

From this group you can easily choose milk, lean curds, country cheeses, kefir, buttermilk and natural yoghurts. Avoid the yellow cheeses, which contain about 50% fat, as well as melted and moldy cheeses. You will provide yourself valuable protein and fat-soluble vitamins, and you will also get saturated, because protein products sustain the satiety effect for a long time.