Everyone knows Superhero's are way superior to everyday people. But did you know that Superfoods are way superior to everyday foods? Well soon you will.
We live in a culture that eats an abundance of food, but in truth most people are chronically malnourished. Volume does not equal quality, nor does the heart foundation's tick of approval guarantee us a healthy option.
We don't need more choices available to us on the shelves, rather we need to go back to whole, unprocessed real foods. Shopping from the supermarket perimeter is a good place to start. If your food comes without a bar code it's generally a higher nutrient dense option,making it a great choice.
Below are 10 superfoods, keep them, or introduce them into your diet to ensure great health and wellness results.
1. Avocados
Avocados are rich in vitamin K for blood clotting and strong bones,folic acid for foetal development and magnesium, which helps the body convert food to energy. Yes, avocados are high in fat but it is good fat, the kind that your body can more easily burn for energy than store! They also contain high levels of the antioxidant vitamin E and B vitamins for nerve function and energy production.
2. Chillies
Chillies contain a substance called capsaicin, which gives them their hot spicy taste. Capsaicin is a powerful anti-inflammatory agent and has been used to alleviate the pain associated with arthritis,psoriasis and diabetic neuropathy. Chillies are also a heat-creating or
thermogenic food, meaning they can help you to burn up more calories!
3. Eggs
Eggs are rich in high quality protein for muscle repair and make a
great breakfast. Eggs contain beneficial essential fats and
phosphatidyl choline, which can improve memory and concentration. It is
the egg yolk that contains cholesterol, but, in moderation, this is not
though to directly impact on total cholesterol levels in the body.
4. Peas
You may not think of humble peas (fresh or frozen) as an obvious
superfood, but they have lots of health benefits. Despite their sweet
taste, peas have a low GI so do not upset blood sugar levels. The
fibre they contain can help to lower cholesterol levels and they are
also higher in protein than most other vegetables. Peas are an
excellent source of vitamin C and also contain iron, zinc, B vitamins
for energy and folate. They also contain the carotenes lutein and
zeathanin both are needed for eye health.
5. Buckwheat
Buckwheat is a gluten-free grain that is rich in nutrients and very
versatile. Buckwheat is a good source of iron (it contains more than
spinach) and calcium. As a wholegrain it also contains B vitamins and a
bioflavanoid called rutin, which works with vitamin C to strengthen
blood capillary walls. Buckwheat can be used as an alternative to
couscous or rice (grain), for porridge or muesli (flakes) or for
traditional French buckwheat pancakes (flour). Japanese soba noodles
are also made from buckwheat flour.
6. Walnuts
People who eat nuts regularly have a far lower risk of heart disease
than those who do not eat nuts. This is likely to be due to the
unsaturated fats helping to lower blood cholesterol levels and the
blood thinning effects of omega 3 which helps to prevent blood
clotting and arrhythmia. Walnuts contain the highest level of omega 3
among nuts. They are also a great source of protein, magnesium,
potassium and vitamin E.
7. Watercress
Watercress is normally eaten raw, meaning that the benefits of its high
nutrient content are maximised even further. The dark green colour of
watercress is due to the green pigment chlorophyll, which enables
plants to create energy through photosynthesis. Watercress contains
substances that appear to protect against cancer, including a naturally
occurring chemical called isothiocynate. It is also a good source of
carotenoids for eye-health, vitamin C and B vitamins. The minerals
occurring in watercress include calcium and magnesium, which are both
needed for healthy bones.
8. Seeds
Seeds are a great source of essential fats, needed for weight
management, to protect joints and for healthy skin and hair. They
contain lots of protein so make an excellent snack. All seeds are high
in calcium for healthy bones and teeth. Linseeds are rich in omega 3
and add bulk to the diet so are a good way of relieving constipation.
They also contain phytonutrients call lignans that have a powerful
antioxidant activity. Pumpkin seeds are an excellent source of zinc
for the immune system.
9. Lemons
Lemons are excellent for liver detoxification because they stimulate
the liver to produce more bile, which is needed for the digestion of
food during the day. Try squeezing some fresh lemon juice into warm
water and drinking first thing in the morning. Lemons are known for
their high vitamin C content to ward off infections - just a tablespoon
of lemon juice contains 7mg of vitamin C. The high antioxidant
properties of lemon are thought to be cancer-protective.
10. Fish
Fish is one of the easiest low-fat, high protein foods to prepare.
High protein foods are ‘thermogenic’ (energy burning) because protein
requires more calories to digest than either carbohydrates or fats.
White fish is rich in minerals, especially iodine, which is needed for
hormone production and particularly for the thyroid hormone thyroxine.
Oily fish such as trout, salmon, mackerel and sardines are rich in
omega 3 which is cardio-protective. Oily fish also contains the
fat-soluble vitamins A and D. Canned fish with edible bones are an
excellent source of calcium.
Other great food options are berries, garlic, cinnamon, coconut oil and
kangaroo.
Put as much colour, variety and freshness into each meal and always
drink water regularly throughout your day.
Nutrition tip
If your grandma wouldn't recognize it as food, don't eat it.
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