Superfoods are healthy foods which are packed with nutrients and fuel to help you have a healthier diet. Superfoods have been proven to give you all kinds of benefits, from minimising the risk of cancers to enhancing your brain power.
Here’s a list of 30 key foods which you need to add to your shopping list the next time you go grocery shopping.
Eat your green vegetables! More specifically, non-starch vegetables such as broccoli. Not only is broccoli proven to reduce the risk of some cancers e.g. mouth, throat and stomach, broccoli is full of healthy nutrients such as vitamin A, vitamin C, calcium, fibre.
So go ahead, stick 80g of broccoli on your plate
Note – the British National Health Service recommend an 80g serving of broccoli as 1 of your 5 a day.
OK, it’s not strictly a food but it is super!
Green tea is proven to boost your metabolism and increase fat burning in the short term. It’s full of powerful anti-oxidants that could protect you against the risk of cancers. It also has many different compounds which can reduce the risk of alzheimer’s and parkinson’s.
Green tea contains Vitamin B, foliate, magnesium and potassium sources.
As well as all this, green tea can help lower cholesterol, prevent tooth decay and lower your blood pressure. So it might be worth adding 1-2 cups of green tea a day to your diet! You can even get flavoured green tea
Salmon, or oily fish in general, has a high level of omega-3 fatty acids which are responsible for many cardiovascular benefits and also essential to support brain functions. It can help protect you from potential illnesses such as heart attacks, strokes and high blood pressure.
Salmon can also help your joints, reduces the risk of cancer – specifically prostate, pancreatic and colon cancers. It is also a great source of protein!
Kale is full of vitamins and nutrients, loaded with powerful antioxidants and can help reduce the risk of heart disease.
Kale is a key type of ‘green veg’, low calories, fats, sugars, and carbs. You should embed green veg into almost all your meals and what a better veg to use than kale?
Dark chocolate is good for you, but of course only in small doses.
Specifically the Cacao element of chocolate. This helps lower blood pressure and improve blood flow to the brain and heart.
Whoa there, I don’t mean fill up on garlic bread!
Garlic is incredibly nutritious (containing manganese, Vitamin B6, Vitamin C and Fibre) and is low in calories.
Studies have shown that garlic can combat sickness, including the common cold as it boosts your immune system.
You can also improve your cholesterol, which can help lower the risk of heart decease and lower your blood pressure with garlic in your diet.
You can use garlic in your cooking as a replacement for salt! Eating salt isn’t good for you as it increases your blood pressure over the long term. Add garlic as a flavour to help increase the taste too.
Pronounces “keen-wah”. Quinoa is full of nutrients and high in Fibre. It is gluten-free too, which is perfect for people struggling with gluten intolerance.
Quinoa provides a high amount of protein and also provides NINE essential amino acids – which are the building blocks of protein.
It also has important minerals such as magnesium and iron.
Blueberries are the only fruit to hit our list! Not only does fruit, in general, leave you feeling full after eating but blueberries, in particular, are a good source of vitamin K, vitamin C and Fibre. They’re full of anti-oxidants and you should really add blueberries to your diet.
Blueberries can help battle against high blood pressure, can help you have a better memory and can help reduce the risk of cancer. They can also help prevent the risk of atherosclerosis, which is a condition where arteries can become clogged with fatty substances. Yuk!
Try adding blueberries to your breakfast – they taste great too!
Not only is oats a great complex carbohydrate, it’s high in Fibre and antioxidants. Oats are full of nutritions which help lower cholesterol, aid digestion, improve your metabolism.
Oats also reduces your chance of high blood pressure, stabilizes sugar levels and can even help reduce the risk of breast cancer.
Oatmeal is a good option for breakfast – the slow release carbs will give you energy throughout the day.
Like broccoli and kale, this completes the key ‘green veg’ which you need in your diet.
Spinach is full of vitamins and minerals which enhance your bodies health, beneficial in fighting cancer and other illnesses. Spinach helps strengthen the bones, helps with your brain and boosts your immune system.
Spinach is full of anti-antioxidants and anti-inflammatories.
They even help promote your vision!
Eggs are a great source of protein, full of nutrients. A large egg is roughly 75-80 calories and, like salmon and oily fish, is full of omega-3 fatty acids. The white section of the egg contains more than half the protein and contains a vast amount of nutrients and vitamins.
Egg yolks do, however, contain more fats and is the source of the cholesterol in eggs.
Try adding 3 egg whites and 1 yolk to your diet, either scrambled or as an omelette.
Good fats? Yes! That’s exactly what is offered with almonds, they can offer lower blood sugar and reduced blood pressure, even helping lowering cholesterol levels.
Almonds are also loaded with anti-oxidants and are full of potassium, calcium, vitamin E, iron, magnesium.
Most types of beans are high in protein and low in cholesterol, adding a healthy fix to most meals.
Pinto beans are also full of Fibre, folate, magnesium. Beans are great to add to your diet and also leave you feeling really full!
Are you counting macros or the calories which you consume in a day? See how the superfoods above add to your macros but remember, these superfoods offer so much more than just accounting for your carb, fat and protein intake for the day.
These are used as examples.
|Green Tea (100ml)||0||0.0||0.0||0.0|
|Bournville Dark Chocolate (100g)||530||58.8||4.7||29.0|
|Oats/ Oatmeal (100g)||362||60.6||10.4||7.0|
|Eggs (1 large) (100g)||72||0.0||6.0||5.0|
|Pinto Beans (100g)||86||15.0||5.0||1.0|