You may have heard the term ‘superfood’ in recent years. While nutritionists will tell you that ‘superfood’ is a really just a word coined by marketers for the ka-ching ka-ching, it seems that people are now more aware of healthy food options to include in their diet.
In short, superfoods are foods that offer maximum nutritional benefits for minimal calories. They are packed with vitamins, minerals and antioxidants that help prevent coronary heart disease and cancer, as well as improving your overall immunity.
Most of us know that we should be eating two servings of fruit and vegetables per day, but how many of us actually abide to these health advisories?
Some of us just don’t fancy our greens and prefer alternatives that are have somewhat similar nutritional content. Enter superfoods! You’ll be surprised how varied the options are, providing plenty of opportunities to spice up your meals with healthy choices.
Here are a few superfoods to look out for during your next shopping trip!
Berries are among the healthiest foods you can eat. They are known for their good nutritional profile – high in vitamin C and fiber, contains antioxidants and boost immune function among other benefits.
Therefore, incorporating berries into your diet may help prevent and reduce many chronic diseases and improve your well-being. Did we mention that it also helps in weight loss?
There are so many types of berries that you can try such as:
Acai berries - small, dark purple berries that can be eaten raw, or mixed in beverages such as juice and smoothies
Blueberries - easily found in most supermarkets and is a great dessert and snack alternative
Goji berries - usually associated with Chinese herbs, goji berries improve the functions of the eye, liver and kidney
Mulberries - eat 10 of these sweet mulberries and you’ll be getting about 30g of potassium, which reduces the risk of heart disease and stroke, and boost bone density.
We can sense the millennials and café-hoppers grinning away. Yes, avocados or guacamole is a very healthy addition to your meals. The avocado has become an incredibly popular food among health-conscious individuals for its benefits and yummy taste.
Avocadoes are high in healthy fats, vitamins and potassium. It keeps you satisfied and full, at the same time giving you loads of fiber and nutrients. Whether is it a scoop of guac for your breakfast or giving in to your Taco Tuesday meal routine, this is one we would definitely recommend!
The yogurt I grew up knowing were the ones with fruit pieces embedded in them, or the fruity flavours that I ate for desserts. Yes, that is a healthier dessert option compared to say, ice cream or a slice of cake, but those aren’t the kind of yogurt that deserve a spot in the list of superfoods.
We’re talking the traditional Greek yogurt made from cow’s or sheep’s milk. Yes, the plain, unsweetened yogurt is actually the best kind of yogurt you should be eating. It is said to reduce the risk of heart diseases and osteoporosis, enhances digestion and aiding in weight management.
It is a popular dairy product that is fat-free and is said to help complexion when used externally. Why not consider spreading yogurt on your face with cucumber slices over your eyes to pamper yourself this weekend!
Before we share about its benefits, do you know how to pronounce it? Often referred to as the ‘mother of all grain’, quinoa (keen-wah) is a superfood that is naturally gluten-free. Don’t underestimate its size because it packs a bunch on high-quality protein, iron, fiber and potassium. It is a supergrain for a reason because it contains more protein than any other grain.
Similar to rice, you will have to cook this tiny grain till its light and fluffy, like couscous. We recommend you to add it in your salad or mix it into your dishes instead of eating it as it is because the taste may seem bland to some. Alternatively, squeeze a lemon or chop up some tomato for some flavouring.
Nuts are healthy snack options, but take it from someone who is a fan-NUT-tic, control your intake! Don’t take too much of it as it can be very ‘heaty’, according to Traditional Chinese Medicine. The reason I snack so much on nuts is because it’s small, simple and delicious!
Be mindful that while nuts are rich in protein and contain valuable nutrients, they are high in fat and is a calorie-dense food. Of course, eat in moderation and you’ll be fine. Studies have shown that nuts provide various health benefits — especially in regards to reducing heart disease risk factors.
There is a huge variety of nuts to choose from, and like yogurt, eat it raw and not those coated with honey, massive amounts of sugar or salt. Healthy nuts to consider are almonds, pistachios, walnuts, cashews, macadamia nuts, hazelnuts and pecan.
Start eating healthy by incorporating these superfoods into your diet!