Superheroes fight against evil villains to keep the world out of harm's way and protect the people living on the beautiful planet Earth. The world loves and adores them for their superpowers and heroic deeds.

Superheroes are in foods, too. We call them superfoods. Dr. Steven Pratt, a world-renowned authority on nutrition research, used the word superfood for the first time in his book, 'Superfoods RX, Fourteen Foods That Will Change Your Life.' There is no standard criteria or concrete definition for superfood, but in general, foods that have high nutritional value and benefit our health are called superfoods.

When it comes to superfoods, phytochemical is one of the important nutrients abundant in superfoods. Phytochemicals are bioactive compounds that are found in fresh fruits, vegetables, beans, and nuts. They deter the activation of reactive oxygen and lower the risks of developing cancer and other diseases, postpone aging and enhance one’s immune system.

As the COVID-19 crisis drags on, people are getting more aware of the importance of personal hygiene and the immune system. Here is a complete list of 10 superfoods that will protect you from health risks and keep you safe and well during this era of the pandemic.

1. Fermented Food

If yogurt and kombucha are part of your daily diet, you are already consuming superfoods. Pickled vegetables, kimchi, natto, and cheese are all superfoods containing lots of probiotics beneficial to our health. For a wholesome breakfast or an afternoon snack, have a bowl of yogurt with some fruits and nuts.

2. Blueberries

Blueberries are rich in anthocyanins that fight against reactive oxygen in your bodies and prevent cardiovascular diseases, such as heart diseases and strokes. They are also good for eye health as they help the resynthesis of rhodopsin that are related to vision. Blueberries go well with yogurts, salads and smoothies.

3. Chia Seeds

Chia seeds deliver massive amounts of nutrients such as omega-3, calcium, potassium, magnesium, and more. They are rich in fiber and protein, which increases fullness and helps losing weight. You may leave the chia seeds in milk or almond milk overnight and have it for a wholesome breakfast.

4. Green tea

Green tea is rich in catechin (green tea flavonoid), which is responsible for the bitter taste. The antioxidant effect of catechin is 50 times higher than vitamin E and 100 times higher than vitamin C. Green tea is also helpful against inflammation and strengthens the immune system. To enjoy green tea, steep your tea bag in warm water for no longer than 3 minutes. You may also try matcha, a finely ground powder of green tea leaves you can mix with hot water.

5. Avocado

Avocados, also called the 'nature's butter,' are among the most beloved superfoods worldwide. They are a great source of vitamin C, protein, carbohydrates, and fats that benefits your skin and prevents lifestyle diseases. The unsaturated fatty acid in avocados gives fullness and helps lose weight. Avocados are also known to aid digestion and lower blood sugar levels. Try a quarter of the fruit on your toast or make it into a smoothie for your recommended daily intake.


Many of our eating habits are established during childhood, but it is never too late to switch to healthier options. How about a cup of green tea instead of your usual morning coffee? How about a chia seed smoothie to refresh yourself and reduce the feeling of hunger? Make healthy eating a lifestyle by adding easily accessible superfoods to your daily diet and feel your best every day.

Stay tuned for the upcoming article to learn about the complete list of top 10 superfoods.


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