Incorporating Superfoods into your Diet

Some would say that the key to healthy eating is to refresh your eating habits. Yet there is an abundance of unhealthy foods that are often easier to prepare and quicker to eat than their healthy counterparts. But did you know that prioritising nutrient-dense foods and avoiding processed and junk food can help improve your overall health and well-being? As it turns out, superfoods are a great hack for this.

In recent years, ‘superfoods’ has become a buzzword and marketing term in the health and wellness sector. But what exactly are superfoods and what makes them so ‘super’?

Superfoods are nutrient-dense foods that are rich in vitamins, fibres, minerals, antioxidants and other beneficial compounds that are essential to maintain the overall health and well-being. They can be used as toppings on toasts, in breakfast bowls or sneaked into salads, desserts and smoothies. There are many superfoods that can be mentioned, but among the most convincing are the following:

• Fruits such as avocado, apple, lemon, pomegranates and berries (blueberries, strawberries and raspberries).
• Fatty fish such as salmon, tuna and sardines.
• Nuts and seeds such as chia seeds, almonds and pumpkin seeds.
• Whole grains such as quinoa, oats and brown rice.
• Beans and legumes such as lentils, chickpeas and kidney beans.
• Kefir, green tea and chocolate.

In addition, microgreens which are an excellent source of protein, minerals, B-complex vitamins, iron and antioxidants, are also considered as an impressive and evolving superfood. Microgreens are young vegetable plants, grown from the seeds of various vegetables and herbs, which are often used as a garnish for salads, sandwiches and other dishes. These include spirulina, broccoli, sunflower, basil and radish amongst others.

Incorporating a variety of these nutrient-rich superfoods into your diet on a regular basis can promote a range of potential health benefits, as outlined below:

1. Boost the immune system
2. Increase energy levels
3. Improve brain function
4. Reduce the risk of cognitive decline
5. Improve digestion
6. Prevent constipation
7. Reduce the risk of chronic diseases such as heart disease and cancer.

However, it is important to bear in mind that superfoods should be consumed as part of a balanced and varied diet to ensure optimal health with all the nutrients your body needs. As a reminder, practicing regular exercise is a plus to a healthy lifestyle.

If you have concerns about your food intake and nutrition, it is recommended that you consult your dietician.