Unmasking Vegan Superfoods: Which Reigns Supreme Beyond the Hype?

Let’s not get tangled up in the details and cut straight to the chase.

Not all superfoods live up to their hype

Take wheatgrass, for instance. These young plants are often advocated as a ‘miracle cure’ that acts as a detoxifying agent and source of numerous vitamins & minerals (a whole lot of responsibility if you ask me). Despite their publicity, the dearth of scientific evidence only further questions if wheatgrass’ health benefits are largely anecdotal. Now, while studies have proven they hold antioxidants like vitamins A, C & E, and minerals such as zinc and iron, similar contents can be found in much cheaper alternatives like the everyday spinach (ouch!).

So, can the antioxidants found in wheatgrass improve cholesterol levels, decrease stress and protect against heart diseases or cancer, like what the media claims it could? The easy answer is; that scientists are not sure. Numerous outlets have warned about the evidence scarcity from human studies. Researches so far, are limited to various animal or test tube studies which used cells from people with specific health conditions and tested on just a single component of wheatgrass (meaning its not very reliable, is it?). 
Another good example is Acai berries. Mainly in the form of powder, they made headlines for being rich in antioxidants. Keri Gans, an author and registered dietician counterfeits, affirming blueberries and raspberries are equally high in antioxidants, further explaining even local berries could be an affordable and more accessible way of obtaining them. What’s more? Not the FDA nor any scientific work has validated claims that acai berries have “special weight-loss powers”.

Ahh nothing like a good disagreement between brainiacs. For average Joes like us, we should just stick to whatever is accessible and worth the investment. In that case, which oh which reigns supreme beyond the hype?

We found 3 that offers the best balance between cost, nutrition and versatility (You’re welcome!). Before we start though, Flaxseed deserves an honourable mention – with  high proteins, omega-3 fatty acids and fibre contents. These seeds need to be ground up so our body can fully gain its nutrients, but for a dash of healthiness in your baked goods,… invaluable! Moving on.

Spirulina

Only a few can match the nutrient density of spirulina, a blue-green algae that grows in both fresh and saltwater and is available in powder, tablet, or capsule form. 

• Key Nutrients include:
  • Protein (60-70% of Spirulina’s weight) that is highly digestible and contains all essential amino acids, making it an unparalleled, complete protein. 
  • One tablespoon provides approx. 11% of the daily recommended intake of iron
  • Antioxidants, namely phycocyanin, the green-blue pigment, are potent in helping combat oxidative stress, reduce inflammation, and protect against cellular damage that leads to chronic diseases.
  • Fatty acids like Omega-3 and omega-6 provide essential health support for the heart and brain. In 2013, researchers found that participants who consume 1g of spirulina a day show improvement in overall heart health as their cholesterol levels decline.
  • Others include Vitamins B2, B2, & B3, Calcium, Magnesium, and Potassium

Chia Seeds

Native to its Mexican and Central American roots, Chia seeds were a staple of the Aztec and Mayan diets. 

• Key Nutrients include:
  • The BEST plant-based source of omega-3s; supports brain health, reduces inflammation and is able to diminish LDL cholesterol and triglycerides levels, 2 key risk factors for heart disease.
  • 11g of fibre in every one ounce (approx. 2 tbsp) which aids in digestion, supporting gut health and preventing constipation. Fibre also helps maintain a stable blood sugar level, as a 2013 study discovered the effects of bread with/ without chia seeds have on people.
  • One ounce provides 18% of the recommended daily intake of calcium, magnesium and phosphorus for bone health
  • Includes protein, containing a good balance of all 9 essential amino acids, and antioxidants.

Quinoa

Often mistaken for a grain, Quinoa is a seed native to the Andes and was a staple for the Incas dated back to 1539. 

• Key Nutrients include:
  • A complete protein that provides all the amino acids our body needs (a rare phenomenon among plant-based foods btw). 
  • High fibre which contributes to lower cholesterol levels. A recent study in Guangzhou goes as far as to show, a rich diet in quinoa significantly improves diabetic people’s blood sugar control and lipid metabolism.

Contains high levels of flavonoids and polyphenols (antioxidants), which have been proven to reduce inflammation while protecting against oxidative damage, and promoting healthy ageing.

Worth the Investment? Really?
We’ll say it again, all three are worth considering based on your individual needs. Why? All the data this author gathered (with relevant published studies, if we might add) still have yet to convince you? Rude. Well here is the gist of it.

Considering an affordable, versatile, packed-with-fibre and Omega-3s that focuses on digestive and heart health? Eat some chia seeds.
If you are looking for daily immunity boosters and inflammatory reducers, then take Spirulina (in small servings), the supplement rich in protein and antioxidants.
Searching for a meal staple that encompasses all the essential minerals, protein and fibre for a balanced diet? Quinoa is your saviour. 

How to Use in Vegan Cooking
Each ingredient has an unequivocal flavour that will be challenging for amateurs (like this author) to incorporate. Don’t worry; we have compiled ways you can safely enjoy these superfoods without sparking any controversies.

• Smoothies/ Smoothie Bowls/ Salad Dressing

Blend a small amount of powder into your favourite fruit-mix smoothies. For Spirulina, pairing it with sweet fruits like banana, mango, or pineapple, will balance its earthy flavour. You can also sprinkle a bit of Spirulina powders onto your favourite salad dressing for an extra, Nutri-packed seasoning.

• Chia Pudding

Soak chia seeds in plant-based milk for a few hours or overnight. Then top with fruits, nuts, drizzle some vanilla or maple syrup, and add some spirulina powder on top for the ultimate nutrient-dense snack.

• Egg Replacer

Mix 1 tbsp of chia seeds with 2.5tbsp of water and let it sit for 5 minutes. This chia ‘egg’ can be used as a binder in  baked goods

• Lemon Herb Quinoa

Boil 1 cup of quinoa, reduce the heat and simmer for 15 minutes. Once fluffed, stir in lemon zest, lemon juice, minced garlic, fresh herbs (parsley, dill, or mint), salt and pepper. Drizzle with olive oil and serve either hot or cold.

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Make sure to diversify your diet for optimal health. Since each superfood carries its own unique strengths, incorporating a variety of superfoods ensures a well-rounded nutrient intake. So remember this, “Too much of anything is bad and too little of something is nothing” (Unknown, maybe Mark Twain).