The term "superfood" gets thrown about a lot these days and is often associated with media hyped, expensive products claiming amazing health benefits. A nutritionist believes, however, that superfoods have been around for hundreds of years and are not a fad.
Superfoods are purely a whole food that is bursting with an array of important nutrients such as antioxidants, polyphenols, vitamins, and minerals.
Eating superfoods may reduce the risk of chronic disease and provide optimal health and wellbeing and can easily be found simply growing in your own backyard. By introducing a few "superfoods" into your family meal plan, maximum health benefits can be achieved.
Here are some fantastic superfoods to give your family's diet a lift:
Green Leafy Vegetables
Leafy greens are nutritional powerhouses and are at the top of the list. Sadly, many of us don't incorporate one of Mother Nature's miracles into our everyday diets. As we grab our meal from the local burger joint, the most greens we'll be getting are those lightly coloured green leaves that are slapped between two burger buns. The secret is, the darker the leaf, the higher the nutritional value.
Green leafy vegetables are a good source of iron and are crammed with phytochemicals. They are also packed with immune boosting nutrients such as vitamin C, beta carotene (which converts to Vitamin A in the body), and some omega 3 fatty acids. Green veggies are a great source of folate making them a great food for expecting mums. They are also high magnesium and potassium.
Broccoli
Kids may turn their noses up at the pure sight of broccoli, but they are one of the great nutritional powerhouses and a must eat superfood. Most of the health promoting properties found in broccoli can be attributed to the phytochemicals called isothiocyanates. Research has found that these potent compounds may have anti cancer properties.
Being one of Mother Nature's unsurpassed superfoods, they are high in Vitamin C. In fact, an average serving provides twice the daily required amount of Vitamin C. As well as this, they are a great source of Vitamin A, Vitamin E plus many important vitamins and minerals.
Blueberries
Blueberries are the nutritional powerhouses of the fruit world! They are packed with antioxidants called anthocyanins which are responsible for their amazing health benefits.
Blueberries are an excellent source of Vitamin C (enhanced by anthocyanins) and beta-carotene (which converts to Vitamin A in the body).
Cinnamon
Who would guess? Of all the spices to fill our already packed spice rack, cinnamon should be there amongst them. With its beautiful aroma and taste, it adds flavour as well as health benefits to your favourite recipe. Research shows that a little bit of cinnamon (1/2 a teaspoon to be exact) each day helps decrease blood sugar levels, so is an excellent addition for those with diabetes.
Garlic
Hailed as Mother Nature's penicillin, garlic was used by the ancient Egyptians, Vikings and Chinese for their medicinal properties.
Garlic can slow the growth of harmful bacteria, yeasts and fungi as it acts as an antibiotic.
Cocoa or Cacao
Cocoa beans are not actually beans but are rather the seeds of the fruit of the Theobroma cacao tree. This food gets its bad reputation from their association with chocolate, but in actual fact, these superfoods are packed high in antioxidants, and have amazing health properties.
Sprinkling raw cocoa powder into your smoothie can be part of a healthy diet regime.
Please ask your nutritionist or naturopath for more superfood ideas.
Originally published on Oct 24, 2014
