Super Foods

What is a superfood

Superfood is a term that began to be used in the United States and Canada in the 1980s, and refers to foods that are rich in healthy ingredients and often low in calories. It is easy for Asians to accept because it is close to the idea of medicine and food, such as medicinal dishes and Chinese medicine. The body is made of what you eat and the choice is important There is no doubt about it. Traditional Japanese foods that are familiar to us are also accepted as superfoods. Fermented foods such as miso, natto, and soy sauce are popular in Japan. is a superfood.

Definition of superfood

According to the Japan Superfood Association, the definition of superfood is as follows.

  • The food should be well-balanced and have higher nutritional value than general food. Alternatively, it must be a food that contains a prominent amount of certain nutritional and health ingredients.
  • It exists between a general food and a supplement, and has both uses as a cooking ingredient and as a health food.


There are too many superfoods to list all of them. I will introduce some of them, just to give you an example.


Fermented food made by fermenting grains such as soybeans, rice, and wheat with salt and koji. The raw material grains are decomposed by the fermentation and enzymatic action of koji and are contained in a form that is easy to absorb in the body. Components such as these decomposed amino acids play an active role in miso as a seasoning to bring out the umami.


This mushroom grows on white birch trees and is rich in saponins, polyphenols, polysaccharides, and minerals. It contains a lot of SOD enzyme and beta-glucan, and is characterized by its high nutritional value. It is a super food that is easy to incorporate into your daily life because it is easy to drink without a habit when you drink it as a tea.

Chaga Tea RETHÉ


A fermented food made by fermenting soybeans with Bacillus natto. Bacillus natto decomposes soybean protein and produces vitamins and enzymes, making it a balanced food containing all five major nutrients. It is a super food that contains various useful ingredients such as soy saponin, isoflavone, linoleic acid, vitamin K2, nattokinase, dipicolinic acid, and polyglutamic acid.


A cherry-shaped tropical fruit that is said to contain a lot of vitamin C. Not only does it contain 1700mg of vitamin C per 100g, but it also contains β-carotene, polyphenols, and potassium. abundant. Since it lasts only 3 days when eaten raw, juice and supplement forms are mainly used, but when using juice, be careful not to take too much sugar.

Cam cam

This fruit is native to Peru and is rich in vitamin C. It contains 2800mg of vitamin C per 100g and is rich in polyphenols. Highest concentration of vitamin C in any plant known on earth today Content fruit.


A fruit native to the Amazon. Black-purple berries that are slightly larger than blueberries, and are rich in nutrients and antioxidants such as polyphenols, iron, vitamin E, and unsaturated fatty acids. It is said to contain about 30 times more polyphenols than red wine. Anthocyanins are rich in polyphenols.


The fruit of the coconut palm of the palm family that grows in the tropics. Nakano The white part of the fruit becomes coconut milk and coconut oil, and the liquid part becomes coconut juice and nata de coco. Coconut lipid is medium-chain fatty acid, so it is attracting attention as a healthy MCT oil that does not easily turn into body fat.


The fruit of a nightshade plant native to China and Mongolia. There are other names such as goji berry, goji berry, and wolfberry. It is a red fruit that is served with apricot kernel tofu. In China, it is said to be a medicine for longevity, and it is rich in vitamin B1, vitamin B2, vitamin C, nicotinic acid (vitamin 3), zeaxanthin, betaine, and polyphenols.

Broccoli super sprouts

Broccoli sprouts that look like bean sprouts. It contains a lot of phytochemicals called sulforaphane. Originally, broccoli itself was the king of vegetables. It is so nutritious that it is called, but the sprouts contain a lot of sulforaphane.


It is a plant native to the Andes, and its rhizomes are edible like radishes. contains many amino acids Especially rich in arginine. Once cultivated, maca has the power to collect nutrients from the soil so that it needs to rest for about 5 to 6 years.

Chia seeds

Seeds of chia of the labiatae family of Central and South America. Small, black seeds that look like sesame seeds contain a good balance of omega-3, dietary fiber, protein, and minerals. liquid such as water When put in, it absorbs water and swells 10 to 14 times, becoming jelly-like. It is said to help you feel full and prevent overeating.

Green papaya

Unripe fruits of fruit papaya. It is used as a vegetable in Central and South America and Southeast Asia. It is said to be the king of enzymes due to its extremely high content of enzymes. It is not used as a fruit, but is used in salads, pickles, smoothies, and stir-fried dishes.