Top Superfoods to include in your meals TODAY
What is a ‘Superfood’, you may ask? There are a number of foods which have been esteemed the name ‘superfood’, however there is no ONE food which is equivalent to good health or cures all diseases.
Good health is best supported by eating a variety of nutritious foods every day. ‘Superfoods’ are plainly put – nutrient dense foods.
With food quality at an all time low, it can be overwhelming at times, attempting to try and give your body all the nutrients it needs. Check out our ‘Everyday Superfood Smoothie Bowl recipe’ for an easier way of squeezing (and blending!) all the good stuff into one meal!
Including some, or all, of the foods on this list as part of a balanced diet can benefit your overall health and may prevent certain chronic diseases.
1. Dark Leafy Greens
An excellent source of nutrients including folate, zinc, calcium, iron, magnesium, vitamin C and fibre. Generally, nutritionists like Wolfram say the darker the colour of a vegetable, the more nutrients it contains. Dark, leafy greens like arugula, kale, collard greens, spinach, lettuce, and Swiss chard get their vibrant colours from chlorophyll, which keeps plants healthy, and the dietary fibre found in dark greens can decrease the risk of colorectal cancer, according to the American Institute for Cancer Research. Carotenoids, another type of plant pigment, also act as antioxidants that fight off potentially cancer-causing free radicals in the body, notes Harvard Medical School.
Did you know? Good quality, organic Acai has more than 7x the antioxidants of blueberries! More of a reason to grab an acai bowl next time your out!
3. Green Tea
Surely you’ve heard of the array of benefits this ancient tea is packed with!
Green tea is rich in antioxidants and polyphenolic compounds which have strong anti-inflammatory effects. One of the most prevalent antioxidants in green tea is the catechin epigallocatechin gallate, or EGCG. EGCG is likely what gives green tea its apparent ability to protect against chronic diseases including heart disease, diabetes and cancer
4. Cacao - Dark Chocolate
The cats out of the bag – Chocolate (Dark Chocolate) is GOOD for you!
The cacao in dark chocolate is full of antioxidants, which may play a role in cancer prevention, heart health, and weight loss, according to a study published in December 2016 in the Journal of Neuroscience. A 1 or 2 ounce serving of dark chocolate (with a minimum of 70 percent cacao) a day may have other health benefits, such as improving cognition, preventing memory loss, and boosting mood, reported a study published in April 2018 in The FASEB Journal.
5. Nuts & Seeds
Walnuts are at the top of the “supernut” list, with their antioxidant power helping to prevent diseases like certain types of cancer, according to a study published in November 2017 in the journal Critical Reviews in Food Science and Nutrition.
- Flaxseeds – Flaxseeds contain lignans, omega-3 fatty acids, protein, and fibre. Adding them to your diet may help prevent cancer, improve your heart health, aid your digestive system, help improve blood glucose control in diabetics, and even reduce inflammation associated with arthritis.
- Hemp Seeds – Balance your hormones, improve your digestion, and enhance your metabolism with hemp seeds. They are a great source of omega-3 and omega-6 fatty acids, which promote cardiovascular health, Dr. Axe explains.
- Pumpkin Seeds (Pepitas) – If you’re not consuming enough magnesium, you should consider adding pumpkin seeds to your diet. One serving contains about half of your daily recommended value. Other foods high in magnesium include nuts, whole grains, and dark green vegetables.
- Chia Seeds – Many of us know chia seeds as a weight loss enhancement that helps you feel full faster and reduce cravings. However, chia seeds actually contain a great amount of omega-3s and have been proven to be very beneficial for vision. Eat them raw, sprinkle them on salads, and/or mix them in your morning smoothie.
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