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Edamame beans
Heard the hype but still not quite sure what superfoods are or what they can do for you? If you indulge in the likes of green tea, alfalfa, oatmeal, kale or spinach, chances are you've had your fair share of superfoods.
This select group of foods provide enhanced nutrition to our bodies. By adding superfoods to your diet, you can provide your body with extra vitamins, minerals, protein, essential fatty acids, fibre, and powerful antioxidants. Superfoods have been proven to help improve the immune system, aid in weight management, stabilise blood glucose levels, improve cardiovascular and bowel health, help detoxify the body, fight aging, and prevent other diseases such as cancer.
And with winter looming, you can beat those colds by eating your way to good health and supplementing your diet with some of the following superfoods.
Beans are an excellent source of hearty, low-fat plant protein. Soluble fibre from foods such as beans, as part of a diet low in saturated fat and cholesterol, may reduce the risk of heart disease. Use in soups or add to salads.
Blueberries have been heralded a chemical warrior against heart disease and cancer. They are not only a powerful antioxidant but have also been proven to preserve vision. Try adding blueberries to smoothies, fruit salad or yoghurt.
Some people steer clear of avocado for fear of it having a high-fat content, however this potassium-rich superfood is great for fatigue, depression and poor digestion. Rich in vitamins A, C and E it stimulates production of collagen, and is beneficial for circulation, skin and fertility.
A bit of a wonder bean, soy is known for its culinary versatility and health properties. Around 25 grams of soy protein each day, as part of a diet low in saturated fat and cholesterol, may reduce the risk of heart disease. To savour soy in its many forms, try tofu, tempeh, miso, edamame and soymilk.
With high levels of healthful flavonoids shown to have many health benefits and only two calories per cup, a cuppa is a great way to support your health.
Dulse, hijiki, kombu, nori and wakame are but a few ingredients used in Japanese culinary delights. Commonly sold dried, in sheets or strips, it's easy to add essential minerals including potassium, calcium, magnesium, iron and iodine to soups, stews and sushi.
Pomegranate juice has recently been hailed as the new cranberry juice. But did you know, pomegranates are rich in vitamins and have two to three times the antioxidant power of equal quantities of green tea or red wine.
Oatmeal provides a prime source of complex carbohydrates. Full of soluble fibre, eating oats as part of a diet low in saturated fat and cholesterol may reduce the risk of heart disease. Best enjoyed in a cereal, try adding fruit or nuts to a bowl for added flavour.
Spinach, kale, romaine lettuce and Swiss chard all contain beta-carotene which support healthy eyes. Try adding crispy Romaine to salad or steaming rainbow chard to accompany meat.
A handful of nuts a day are a great alternative to sweets and cakes. Walnuts, hazelnuts, almonds, macadamia and pistachio nuts contain Omega 3 fats, which are great for your heart. Raw, unsalted nuts and seeds are best.
