There’s been a huge buzz about the term “super food” over the last few years. However, what is a super food? Is it a green or blue powder with an unpronounceable name? The answer is definitely no!
Superfoods are essentially nutritional powerhouses with more vitamins, minerals and health benefits than other foods.
Superfoods can be particularly beneficial for women as their properties can help support the body through the various stages of life. To find these superfoods you don’t need to look any further than your local supermarket. It’s surprising how easy it is to make these nutritional superfoods part of your everyday diet!
1# Superfood: Green Veggies
Kale and broccoli are top of the superfood list, with Kale in particular in a league of its own. Its benefits are endless; it’s high in fibre, potassium, antioxidants, calcium and vitamins so you should definitely start to feature Kale in your diet.
How? Add it to salads, serve it as a side dish (sautéed with garlic and onions) or try it in a smoothie.
Broccoli is an excellent source of vitamins, minerals and fibre and it also has the advantage of being extremely versatile. To get the most out of it eat it raw or lightly steamed.
2# Superfood: Fishy Proteins
Sardines, salmon, tuna or mackerel are excellent sources of omega-3 fatty acids, which are a healthy type of fat. There are plenty of studies and evidence that supports that fish consumption, particularly oily fish, reduces the risk of cardiovascular diseases.
In addition, it’s a great way to have a more varied diet and reduce your meat intake. And you don’t have to be a chef to make these fish work for you in meals. Smoked salmon or tinned sardines can be eaten on toast with a side salad. Why not try a new lunch ritual?
3# Superfood: Juicy Berries
Berries are perhaps the most fun and delicious kind of superfood. These colourful little bites are full of antioxidants, nutrients and fibre which will help protect your body against seasonal threats.
Despite being summer fruits, berries such as strawberries and blueberries, can be easily frozen without losing their nutritional properties and eaten later.
You can include them in your breakfast with plain yogurt and oats, make delicious smoothies or use them as a healthy snack.
4# Superfood: Crunchy Nuts
Besides being super healthy, convenient and delicious, nuts are one of the most ecological foods that exist. Nuts are the right snack for those who love working out, as these little crunchy bits are energy-dense.
Nuts should be eaten in their natural form, without any added salt or extra fats and oils.
These are the main benefits of each type of nut:
Almonds: Calcium and Vitamin E
Brazil nuts: Selenium
Cashews: Proteins, Iron and Zinc
Chestnuts: Fibre and Vitamin C
Pistachios: Vitamin B6 (balanced hormones), Potassium and Fibre
Walnuts: Heart-friendly fats and Omega-3
5# Superfood: Beans, beans, beans
All beans are good for you, but if you have to choose one kind, black beans are the way to go. Black beans have plenty of heart-healthy antioxidants, calcium, magnesium, iron and vitamins.
A cup (250ml) of black beans has 12 grams of fibre, which is around half of the recommended daily value for an adult woman, and around one-third of the daily value for an adult man.
You can try black beans in soups, salads, Mexican food, chili and even brownies.
What’s your favourite superfood? Do you have any secret recipes? Tell us in the comment box!