A-Z Superfoods - Part Four
UpdatedSuperfoods are a hot topic at the moment, but what exactly are they? Superfood is a term that appeared in the 1990s and refers to types of wholefoods that contain high concentrations of phytonutrients making them exceptionally worthwhile to include in our diets for their health-giving properties. In order for a food to be labelled a superfood, it must offer specific health benefits above and beyond its normal nutritional value. Superfoods work synergistically with your body systems, nourishing you at the cellular level for optimal health benefits. Adding superfoods to your daily menu is a smart and delicious way to optimise your health.
Virgin Olive Oil
Nutrients
Vitamin E, monounsaturated fat, alpha-linolenic acid (ALA), polyphenols and high levels of antioxidants.
Why they're super
A staple of the Mediterranean diet, it has long been linked to heart health and longevity, this is because of the unsaturated fats it contains as well as high levels of antioxidants, polyphenols and vitamin E.
Tip
Make sure you buy extra virgin cold pressed olive oil. Want to get more of this healthy staple in your diet? Substitute olive oil for other fats: use it on bread instead of butter and in place of less healthy cooking oils.
Walnuts
Nutrients
Omega 3s, protein, fibre, B vitamins, manganese, copper, tryptophan, bioflavonoids, carotenoids and phytosterols.
Why they're super
Eating just a handful of walnuts a day can help you lower cholesterol, boost brain power, sleep better, cope with stress, prevent heart disease and more.
Tip
A useful alternative to fish as a source of omega 3 fats. Enjoy on its own as a snack or add to salads, muesli or yoghurt.
eXtra Vegetables
Nutrients
A wide variety of vitamins, minerals, antioxidants, phytochemicals, fibre, amino acids and complex carbohydrates.
Why they're super
Ok, so finding a superfood starting with X proved very tricky! What is super about including extra vegetables in each of your meals is that you are filling yourself up on a variety of nutrient dense wholefoods every day. Now that is super healthy!
Tip
Make your plate look like a rainbow by including a variety of different coloured vegetables. By doing this you are making sure you are consuming a wide range of nutrients with each meal.
Yoghurt (Natural)
Nutrients
Probiotic bacteria, protein, calcium, vitamin D, B2, B12, iodine, phosphorus.
Why they're super
Good quality natural, pot set yoghurts contain live active cultures which not only deliver a healthy dose of probiotics supporting digestive health, but is a go-to snack rich in calcium and protein. Probiotics help release B vitamins, magnesium, iron and calcium from foods.
Tip
Try sheep’s and goat’s yoghurts for a more easily digested alternative to cow’s milk yoghurt.
Zucchini
Nutrients
Fibre, vitamin A and C, folate, potassium and antioxidants lutein and zeaxanthin.
Why they're super
Zucchinis aren’t particularly super as far as vegetables go, being 90% water, though that does make them virtually fat free! What makes them super is that not only are they a veg that begins with Z, but they’re also really easy to grow and full of fibre and antioxidants lutein and zeaxanthin that are beneficial for eye health.
Tip
Raw zucchini is a great addition to salads, simply julienne or grate.
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