Superfoods – what to stock in your kitchen and why
By MHQ Clinical Nutritionist, Amy Olsen.
Save your money on noni juice and goji berries, and invest in your health with these 11 humble superfoods.
Avocados
Avocados are a powerhouse of nutrients, including being a great source of fibre and monounsaturated fatty acids. These fatty acids help lower your “bad” LDL cholesterol, being protective to our heart health. Avocados are a nutrient-dense food, so it’s easy to consume these in excess than we require. A quarter to half an avo a day stays within our dietary requirements.
Blueberries
Blueberries are rich in anthocyanins, which have antioxidant and anti-inflammatory effects. They’ve been shown to improve memory, increase learning and enhance cognitive function. Studies have shown blueberry consumption to be protective against cognitive decline. Having this superfood frozen is just fine.
Broccoli
Broccoli is from the cruciferous vegetable family, which supports our detoxification processes. Broccoli contains indole-3-carbinol which further supports detoxification, and is believed to have cancer-protective effects.
Eggs
Eggs are one of the highest sources of choline. Choline is an essential nutrient, which means you need to obtain it from your diet. Choline impacts many processes including cognitive, nervous system, and muscle functions. Supplying approximately 7g of protein per egg, they’re also the original protein ball, minus all the additives and sugar.
Extra Virgin Olive Oil
Similarly to avocados, EVOO also contains monounsaturated fatty acids, providing the same cholesterol-protective benefits. EVOO is also rich in Vitamin E, which is a powerful antioxidant and supports the health of our skin.
Greek yoghurt
Greek yoghurt is a source of calcium and protein. Importantly, it’s a fermented food. Fermented foods have been demonstrated to be greatly beneficial to our gut health, which is absolutely crucial for our overall health and wellbeing. Yoghurt is a food source of “live and active cultures”, meaning it’s a probiotic with an undefined microbial content, the ultimate superfood for your gut.
Kiwifruit
Kiwifruits are high in vitamin C, which supports our immune function and stimulates collagen production. Kiwi fruits are also incredible for our digestion, with studies showing consuming just two has therapeutic effects of relieving constipation. This is due to their fibre content and the natural digestive enzyme kiwifruits contain, actinidin, which helps break down proteins and facilitates gastric digestion.
Oats
The humble oats are rich in fibre, supporting bowel movements and demonstrating cholesterol-lowering effects. Just be mindful of how you prepare them, as adding too many sweeteners can throw off your blood sugar. I recommend adding full-fat Greek yoghurt, blueberries, and cinnamon.
Sardines
Sardines are a rich source of calcium and are high in omega-3-fatty acids, providing powerful anti-inflammatory effects.
Turmeric
Is a powerful anti-inflammatory. Adding black pepper to turmeric drastically increases the bioavailability of curcumin, the active component of turmeric, which helps the absorption of turmeric.
Vinegar
Vinegar helps stabilise our blood sugar, which means sustained energy, no 3pm crashes and no brain fog. Dressing your salads in lots of vinegar and EVOO and consuming at the start of your meals, before you eat your carbohydrates, is a great tool to utilise these effects.
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