Our Top 5 Superfoods
Whenever you think about your personal nutrition goals, the word superfoods will often crop up. We often hear about a new “superfood” monthly, and as soon as the comments form medical experts reach the public, then the offers come flooding in from the supermarkets and health food shops offering discounts on those very same products. Since blueberries made their “super debut” there has been an influx of many other foods following in their footsteps. It has now become very difficult to remember the health properties of certain foods, here is a list of superfoods and what they can do for you.
We’ve always been told to eat lots of fish, and this is one that you definitely need to include within your diet. Salmon is full of omega-3 oils – essential fatty acid, which is necessary for human health, but our bodies cannot produce any itself. These oils play a crucial part in our brain functions, helping with our cognitive (performance and brain memory) and behavioral function. Research shows that omega-3 fatty acids reduce inflammation and can help lower risk of chronic diseases such as cancer, arthritis and heart disease.
It is always better to buy and eat fresh fish, but as it can be quite expensive, try buying frozen salmon in packets, as they keep for months. Preparation time is short, and easy to cook making for a quick and light lunch with potatoes, and a lemon dressing.
A very popular superfood, these are high in anti oxidants namely betacyanin, which helps reduce cholesterol, which in turn reduces the risk of coronary heart disease and the risk of strokes. Beetroot has liver, spleen, gall bladder and kidney cleansing properties. Beetroot is also excellent for pregnant women, as it is rich in folic acid, protecting unborn children from spina bifida.
Finely slice a beetroot and add to a mixed salad, with peppers and some grated cheddar.
Gogi berries have the richest source of carotenoids of al know foods, making them great for massive energy boosts: perfect for helping you complete your HIIT training on a weekly basis. They contain 18 amino acids and are high in antioxidants and minerals. Researchers suspect that gogi berry juice will help protect your skin from sun damage. Gogi berries also contain 500 times more vitamin c per ounce than oranges, giving you 100% of your RDA – dosage dependent.
Enjoy a natural fruit smoothie (not from concentrate) at least twice a week to enhance the benefits form these berries.
Ginseng is an antioxidant as well as stimulant that will increase concentration and energy. Classified as an adaptogen herb, ginseng aids your body in fighting the harmful effects of stress induced by trauma, fatigue or anxiety. Some clinical studies also suggest that ginseng may enhance immune function.
Ginseng is hard to find in dry form, which is why we recommend having it as a hot drink, where you can still benefit from its fantastic properties.
Strawberries are high in fibre and an excellent and rich source of vitamin C. Remember vitamin C is an antioxidant that heightens the immune system, repairs the body’s tissue and combats additional free radicals. Eliminating free radicals is essential to support the battle against cancer cell development. Some of the other vitamins and minerals strawberries contain are vitamin B2, vitamin B5, vitamin B6 and vitamin K. With the additional minerals of manganese and potassium in there, this makes for a very delicious superfood.
Enjoy these nutritious berries in a fruit salad, with bananas, blueberries and apple with a drizzle of honey, for a delicious and healthy, after a workout, as a summer snack – or any other time of the year.