10 SUPERFOODS TO BOOST A HEALTHY DIET!
Nutritionally speaking superfoods are nutrient rich and have a great and positive effect on health.
Here’s a few of our favourites below that have earned the “superfood” title.
Moringa Powder
Just like other superfoods moringa is packed full of nutrients. It boasts "seven times more vitamin C than oranges, ten times more vitamin A than carrots, 17 times more calcium than milk, nine times more protein than yogurt, 15 times more potassium than bananas, and 25 times more iron than spinach," according to a 2016 study published in the journal Food Science and Human Wellness.
How to include it: You can sprinkle it on top of porridge, in a smoothie or even as an ingredient in baking!
Get yours here
2. Leafy Green
High in phytochemicals(chemicals made by plants that have a positive effect on your health) these dark, leafy greens also add fiber into the diet. They are a great source of calcium, vitamin A and vitamin C.
How to include them: Some leafy greens you could include are varieties such as mustard greens, spinach, kale and swiss chard. They are great in salads or blended into stews or soups.
Get your Spinach and Pumpkin sauce here
4. Berries
They are a nutritional powerhouse packed full of minerals, fibre, antioxidants and vitamins.
The antioxidant content of berries is associated with a reduced risk of cancer, verious digestive and immune disorders and heart disease.
The most common berries include:
Blueberries
Blackberries
Cranberries
Raspberries
Strawberries
How to include them: You can enjoy them as part of a dessert, breakfast, in a smoothie or topped on a salad!
5. Baobab
Baobab is a tree that with leaves that have powerful superfood properties. These include being rich in important vitamins and minerals such as antixodants, vitamin C and key minerals like magnesium, potassium and iron. It can also promote weight loss and promotes feelings of fullness.
How to include it: You can sprinkle it on top of porridge, in a smoothie or even as an ingredient in baking!
Get yours here
6. Olive oil
Olive oil is not only a good source of polyphenols and monounsaturated fatty acids but also a great source of vitamin E all of which help reduce the risk of heart disease.
How to include it: It can be used in the place of butter or margarine in rice or pasta dishes. It can also be drizzled on salad or used on vegetables.
7. Tomatoes
Tomatoes are high in lycopene and vitamin C which studies have shown severely decrease the risk of prostate cancer.
How to include them: Tomatoes work great in soups, chilli or stews. The are also great sundried in a salad or as a sauce over pasta or rice.
Get your Tomato and Red pepper sauce for pasta here
Get your sundried tomatoes here
8. Legumes
There are so many legumes to choose from including peas, soybeans, chickpeas, kidney beans and garbanzo beans amongst many others. Legumes are a great source of folate, fibre and an excelled source of plant based protein. They are shown to decrease the risk of heart disease.
How to include them: Add legumes to soups, casseroles and salads. You can also use them to make hummus and chilli pastes.
9. Cruciferous vegetables
Cruciferous vegetables include brussels sprouts, cabbage, broccoli, cauliflower, kale, mustard green, turnips and radishes. They are a great source of vitamins, phytochemicals including indoles, fiber and nitriles which protect against certain cancer types.
How to include them: You can stir fry them or steam them, they are also great with olive oil drizzled on top anf simple herbs or seasonings.
10. Fish
Fish is a great source of omega-3 fatty acids and protein.
How to include it: Always great fresh but you can also buy it frozen or canned. Some of the highest omega 3 content fish include tuna, salmon, mackerel, herring and sardines.