We’ve all heard about superfoods. They’re the supposed miracle ingredients that will bring you good health and long life. For every healthy ingredient that exists, there’s at least one blogger out there who is sharing tall claims that, if you think about them, couldn’t possibly be true…
… or could they?
Is there value to the claims of superfoods that can improve your metabolism, help you lose weight, and even improve your mental health? Is it true that adding a single ingredient to your diet could help to fight high blood pressure or prevent stomach ulcers?
You should know by now that your diet is critically important to your health. Along with genetics, diet has the most influence on whether you will develop disease or illnesses in the future. The problem for many people is that the superfood market is oversaturated. How many times have you read about the latest superfood without receiving any tangible evidence to back up the claims?
This is a superfood article with a difference. You won’t find a random list of the trendiest vegetables, or a plug for the latest super supplement in a bottle. Instead, we’ll focus on natural foods and their isolated supplement forms, and the real data that proves they can benefit you.
If you’re looking for superfoods that live up to the hype, then this is the list you need.
1. Bovine Colostrum
Bovine colostrum is a unique health supplement that is harvested from dairy cows that produce the substance in abundance after birth. Being an animal product, bovine colostrum won’t be for everyone. However, it’s important to note that cows are not harmed during harvesting.
Colostrum is high in antibodies and other compounds. It is widely used by athletes for its ability to increase fat burn and lean muscle development. Some of the other benefits include:
• Use as a topical anti-inflammatory agent, particularly when treating colitis.
• Healing damage in the nervous system.
• Improving mood and providing a sense of calmness.
• Slowing the aging process, helping skin to look healthier and more radiant.
• Improving injury heal times.
• Protecting the stomach and intestines against damage that could lead to ulcers and inflammation.
• Boosting the immune system.
• Antifungal and antibacterial properties.
Colostrum is produced by cows for their young. However, the animals produce far more than they need for nursing. Excess colostrum is harvested and processed into supplement form. Researchers have theorized that colostrum provides so many benefits because it is intended to strengthen calves in the days and weeks after they are born.
Research is still being performed to fully understand bovine colostrum. Scientists have found that a type of hyper-immune bovine colostrum can be developed from cows that are immune to certain diseases.
Many of the claimed advantages have been confirmed in preclinical scientific research . Some of the most important studies have affirmed benefits like faster healing, improved muscle growth, and protection against bacteria and viruses.
2. Collagen from Natural Bone Broth
Collagen is one of the most important natural compounds that can be consumed daily. In terms of being a superfood, it’s definitely one of the most promising.
Collagen can be obtained by making your own bone broth at home, or through natural supplements.
To understand what makes this superfood so effective, you’ll need to first understand the role of collagen in the body. The compound has the primary function of maintaining joint and skin health. In fact, collagen is the underlying structural component that keeps your skin looking the way it does. Youthful and radiant skin is high in collagen. Aged skin typically contains less collagen.
Collagen is also important for joint health, and a deficiency could lead to problems like arthritis and gout.
With that in mind, it should be quite clear why it’s so important to either consume more collagen or take a natural supplement to keep your levels up.
Like all the natural superfoods we’ve included in this list, there’s real scientific data to support the health claims. A 2014  study found that oral supplementation of collagen was able to provide noticeable improvements to skin physiology. This study was double blind and placebo controlled, eliminating the chance of erroneous data. The biggest improvement was in skin elasticity. This shows promise for the use of collagen as an anti-aging treatment that can make skin firmer and younger in appearance.
Another controlled study found that collagen supplementation can be used in combination with resistance training to improve muscle strength and overall body composition . The study found, as expected, that 60 minutes of resistance exercise three times per week can increase muscle mass in seniors. It also found that by combining exercise with a collagen supplement, the patients were able to gain even more muscle mass. The study was placebo controlled.
Collagen through natural bone broth or a supplement should definitely be on the menu if you want to improve your skin health, joint health, and realize bigger gains from your workout sessions.
3. Bee Pollen
Bee pollen has been used in natural medicine for thousands of years. It is considered to be one of natures most potent superfoods. It can be consumed in natural form through some strains of raw honey. For most people, the best source will be a concentrated supplement that is free of impurities and the high sugar content that is typical of honey.
Bee pollen is around 22% protein, with 10% of these being essential amino acids. These acids are the building blocks of the body. Lysine, threonine, leucine, and valine are all critical amino acids that can aid in development, body mass building, and healing.
Bee pollen is also a strong natural source of vitamins A, E, D, B1, B2, B6, and C. Taking a regular supplement containing pollen could help to give a vitamin boost to protect your immune system, aid digestion, and maintain a healthy body weight.
Bee pollen could help to improve circulation and alleviate high blood pressure. Research has successfully demonstrated the benefits of bee pollen for treatment of arterial hypertension . Studies have also shown that because bee pollen protects blood vessels and the vascular system, it can protect against some forms of heart disease and stroke.
Pollen also has a detoxifying effect on the body, helping to fight against free radicals that cause a host of health problems.
The liver also benefits from bee pollen. In controlled animal studies, bee pollen treatment was able to reduce liver tissue damage caused by hepatitis. In the future, further research is likely to show that bee pollen could be used to slow or even completely stop the progression of liver cirrhosis. While most drugs would simply treat conditions that already exist, bee pollen has been shown to actually prevent toxicity in the liver. It has the potential to stop liver problems before they even develop.
The only downside is that supplements can cause reactions in people who are allergic to pollen. If you have a sensitivity to any form of pollen, then this superfood should be avoided. Pregnant women are also advised against taking bee pollen. breastfeeding mothers should avoid any form of bee pollen supplement.
If you are unsure about your allergies or the suitability of bee pollen, it is recommended to consult with your primary care physician. You can take an allergy test to determine the suitability of this superfood for your diet. Your physician will also be able to assess any other possible complications that could arise.
4. Broccoli Microgreens
You’ve probably had microgreens in your diet at least once. Bean sprouts are a form of microgreen. However, the vegetable that really packs in the nutrients is broccoli. When consumed in its microgreen form, this cruciferous vegetable can fight inflammation, regulate blood glucose, and prevent oxidative stress in your body.
How does this one vegetable provide all these benefits? An ever-growing body of research is actually starting to answer that question.
The key active compound that comes from broccoli microgreens is sulforaphane. This chemical is released when broccoli microgreens are crushed, chewed, or chopped. Sulforaphane acts to naturally protect vegetables from pests that would feed upon them. In humans, the results are vastly different.
Numerous studies have shown sulforaphane to act against cancer in preclinical environments. The compound can protect cells from damage, stop the spread of cancer, and help to maintain the integrity of DNA. More study is needed to fully understand this compound, but the early research is highly promising. The latest data reveals that sulforaphane activates the Nrf2 pathway system in the body. This system is responsible for detoxification and cell defense.
Nrf2 is also believed to have a relationship with the management of neurological conditions such as Alzheimer’s disease, Parkinson’s disease, autism, and multiple sclerosis. 
Most importantly, sulforaphane can be tolerated in high doses with no toxicity recorded in humans. Simply incorporating fresh broccoli microgreens (the best source of sulforaphane) could help to protect you from a range of diseases.
5. Acai Berry
The humble acai berry is another key superfood that is currently being studied for its health benefits. There are several beneficial compounds that can be found in natural acai berries and extracts. The easiest way to obtain the benefits of acai berries is in the form of frozen puree, pressed juice, or dried power.
The berries are nutritionally dense and relatively low in calories. A 100g serving of pureed berries contains just 70 calories, so you can enjoy this food without worrying about weight gain. The same serving would provide 4 grams of carbohydrate in the form of sugar and fiber.
Trace minerals found in these berries include zinc, iron, copper, manganese, potassium, magnesium, and phosphorus. There’s also 15% of your recommended Vitamin A intake, and 2% of your daily calcium intake.
A vitamin and mineral boost should not be overlooked, but the real power of these berries is found in their antioxidants. Known as anthocyanins, the compounds can help to protect your body from a range of diseases. According to a 2007 study, 87% of a 100g serving is entirely antioxidants. 
Antioxidants are essential for everyday health and upping your intake could have long term benefits. These compounds work to fight free radicals in the body by merging with them and negating their effects.
Benefits of consuming more antioxidants include:
• Increasing skin health by preventing damage caused by UV light. Antioxidants can slow or stop the damage that causes premature aging and some skin cancers.
• Boosting your immune system, helping your body to fight viruses and bacteria. This could keep you healthier throughout the year, especially during the cold and flu season.
• Protecting against mood disorders, problems with memory and cognition, heart problems, and degenerative eye problems.
Keep in mind that not all antioxidants are the same and not all sources are equal. Acai berry is a strong and reliable source of antioxidants, but you should aim to eat a balanced diet including plenty of fresh fruits and vegetables. This will give your body the best defense against free radicals.
Boost Your Nutrition and Improve Your Health with Nature’s Superfoods
Superfoods are often poorly represented in the mainstream media. Lofty claims without data can give people false hope about the efficacy of specific ingredients and supplement products. Every superfood on this list has demonstrable benefits that have been proven in preclinical studies or human trials.
Combining these foods either naturally or in supplement form with a balanced diet could give you real health benefits and long-term protection against some diseases.
As with any natural supplement or health product, consult with your physician if you have any concerns. While all the listed superfoods are well tolerated in most people, some conditions or medications could make them unsuitable for your diet.