Nine Super Foods for a Super You!

What is a super food?

What if I told you that there nutritional packed super foods out there that can prevent disease, increase longevity and perhaps reverse the signs of aging existed, would you be interested? What about the added bonus of boosting your energy levels along with having a positive effect on your mood? Now that is a Super food! Check out these nine little gems...............

Commonly thought to be high in fat, this creamy and filling fruit is packed full the good oils, mostly monounsaturated which lowers bad cholesterol (LDL) whilst maintaining good cholesterol (HDL). It is also very high in fibre. A serving size of half an avocado is 100-150 calories and it tastes great in your salads, with chicken or fish, or on your sandwiches as a natural substitute for butter and margarine.

All blueberries are nutritional powerhouses, worthy super foods - but wild blueberries are the ones to go for. They are full of anti-oxidants which fight free radicals in the body and help build your immunity. Try sprinkling on your cereal or mixing in with natural yoghurt.

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Broccoli is a member of the cauliflower family and is high in Vitamin C and A, folic acid, potassium and Fibre. It also contains Potassium, Calcium and Anti-oxidants. Also may help to prevent cancer. Best served fresh in your salads, steamed or in a yummy stir-fry.

These are one of the best super foods. These include oranges, grapefruit, pineapple, mandarins, lemons and limes. They are terrific as a morning snack, with salads, sauces, salad dressings and smoothes. They not only contain plenty of Vitamin C they also full of Folate, Potassium, Vitamin B6, Thiamine, Niacin and Fibre.

It’s a good idea to aim to include 3-4 serves of fish per week. This is because it’s low in fat, high in protein and a source omega-3 fatty acids. Great choices are Salmon, Sardines, Tuna and Snapper baked, poached, grilled or steamed. Research has found that fish may reduce the risk of the following:

• Asthma development in children

• Brain and eye health

• Cardiovascular disease

• Dementia

• Depression

• Diabetes

• Eyesight of breastfed babies

• Inflammatory conditions

• Prematurity

This cute super foods is sweeter and firmer than other tomatoes. Their convenient size makes them terrific for snacking, dipping or thrown in your salads. It contains fibre, iron, zinc, potassium, antioxidants and phytochemicals. It is also packed full of vitamin C, A and B complex which may help to reduce the risk of cancer. So get some into your diet today!

Sometimes known as “calorie bombs”, you may think nuts are high in fat? However, if you can restrain yourself from eating too many then they can be of great benefit to you. A good serving size is 10-20 nuts depending on the type. Try a sprinkle on your cereal or as an afternoon snack. They are one of the best sources of protein and are also rich in fibre, phytonutrients and antioxidants. With mostly monounsaturated and polyunsaturated fat they are a great one for lowering your LDL cholesterol. Best choices are almonds, brazil nuts, walnuts and hazelnuts. Seeds such as linseeds, sunflower and pumpkin seeds are also great for you.

Why eat spinach? Well, the calcium content will give you bones as strong as Popeye for a start. A definite super food , the lutein it contains can help to prevent cancer and cataracts along with macular degeneration, one of the leading causes of preventable blindness in the elderly. It’s also high in fibre, folic acid, magnesium and other nutrients which help control cancer. Try replacing lettuce as a salad base or throw in your homemade sauces.

Lastly, it’s Sweet potato. Eat this and you will feel fantastic, I GUARANTEE it! It’s rich in Vitamin A and C which help to remove free radicals which damage your cells. Good for stomach ulcers and inflamed conditions of the colon. Beneficial for low blood pressure due to its high fibre content, the content of Vitamin A may also prevent cancer. Its low GI makes it a great source of energy to get you through your busy day. Try with wholemeal pasta, chicken or fish for a healthy meal all round.

Well there you go, “Nine Super foods for a super you”. Try getting as many as you can into your trolley next time you shop. Be sure to let me know if you notice a difference in how you feel after you start eating them regularly.

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