Posted on January 20, 2020 by Josh Puttock

We’re almost certain you’ll have heard the term ‘superfood’ more than once and probably more so throughout January and February. So with that in mind, we wanted to dive deeper into what it actually means hopefully, debunking some myths along the way.

The term ‘superfood’ is a fairly new phenomenon and refers to foods that offer maximum nutritional benefits for minimal calories. They are packed full of vitamins, minerals and antioxidants.

Antioxidants are natural molecules that occur in certain food groups and types – they help neutralise free radicals in our bodies. Free radicals then, are natural byproducts of energy products that can have a detrimental affect on our bodies.

Antioxidant molecules decrease the effects of free radicals that have close links with health concerns such as heart disease, arthritis and cancer. HOWEVER, it is important to note that superfoods are not cure-all foods.

Studies have shown that regularly eating superfoods, fruits and vegetables has strong associations with lowering the risk of many health conditions. The nutrients they contain helps to promote a healthy maintenance of our organs, skin, hair, nail, teeth and, can also increase energy levels.

Popular Superfoods.

Blueberries are often top of the superfood list because they are rich in vitamins, soluble fibre and phytochemicals. The same nutrients found in blueberries are also found in many other kinds of berries, including strawberries, blackberries and cranberries.

Kale lives up to the hype as do most dark leafy greens. Swiss chard, spinach, broccoli and cabbages are all part of the superfood family. These dark veggies are loaded with vitamins A, C and K.

Sweet Potatoes and squash also make the cut for similar reasons to those listed above – fantastic sources of fibre, vitamins and minerals. They’re also naturally sweet so don’t require lots of added seasonings.

Nuts and seeds contain high levels of minerals and healthy fats. Grab a handful of Brazil nuts next time you’re reaching for a snack!

Salmon, sardines, mackerel and certain other fatty fish are rich in omega-3 fatty acids, which are thought to lower the risk of heart disease and stroke.

To list a few more…

  • Dark Chocolate
  • Garlic
  • Turmeric
  • Beetroot

 

Quick Tips.

Slightly overwhelmed about how to get ALL those food groups into your diet? Fear not – here are a couple tips and tricks you can implement that might help get more of those superfoods on your plate!

  1. Look at the colours on your plate. Can you see a rainbow? If not, start there. Leafy greens, beetroots, tomatoes – they all count!
  2. Add spinach leaves to your salad or stir frys.
  3. Try replacing beef/poultry with salmon or tofu once a week.
  4. Top your favourite breakfast bowl with berries and nuts.
  5. Partner your lunch with a piece of fruit.
  6. Replace your afternoon latte with a turmeric latte or ‘golden mylk’ as its sometimes referred too!

By Amy Cousins – Health & Fitness Blogger