Food & Drink

THREE SUPERFOODS FOR A NUTRIENT BOOST

As the year continues, it’s common for our minds to wander away from the good intentions set at New Years to get fit and healthy. If being in lockdown has set you on a renewed quest to explore a healthier lifestyle, you may be looking for easy ways to give your body a nutrient boost.

From the goji berry to turmeric lattes, you’ve probably heard of them all. So, what exactly is a superfood? Superfoods provide a nutrient which is generally lacking in your diet. They may be rich in antioxidants, anti-inflammatory properties or contain omega-3 fatty acids. Here’s our top three to try, and best of all, they’re all super easy to find in your local supermarket.

BERRIES

All berries including favourites like strawberries, blueberries and raspberries are very high in antioxidants. Did you know, one strawberry is higher in Vitamin C than one orange? Berries are naturally sweet, high in fibre and their rich colours mean they are high in antioxidants and disease-fighting nutrients. Best of all, berries have a low glycaemic index, so they create a sustained slow releasing energy and avoid spiking your blood sugar levels.

Including berries in your diet: When berries are not in season, they’re just as healthy frozen. Add to yoghurt, cereals or smoothies, or eat plain for a tasty snack.

NUTS

While walnuts are the headline act when it comes to superfood nuts, all nuts and seeds are contributors to good health. Nuts are a great source of plant protein and contain monounsaturated fats, which may be a factor in reducing the risk of heart disease. It’s common for people to worry about the high fat content in nuts, and while they are high in calories and fats, it’s in all the right ways. Limit your quantity to keep down the calories, a handful of nuts each day is enough to gain the health benefits.

Including nuts in your diet: Add a handful to your morning porridge or yoghurt or just take to work as the perfect afternoon snack. You can also try the various types of nut butters such as almond or cashew. Nuts are also a great accompaniment to cooked veggies or salads.

YOGHURT

Something as simple as yoghurt gets the superfood claim to fame because it's so easily digested and is a good source of protein and calcium, which is essential for strong, healthy bones and teeth. Yoghurt is also a rich source of B vitamins, potassium, magnesium, omega-3’s and if the label says, ‘live or active cultures’, it’s also a source of good bacteria. In order to maintain these good bacteria in your gut, it’s recommended that you eat a small amount of yoghurt every day.

Including yoghurt in your diet: Watch out for fruited or flavoured yoghurts, which contain a lot of added sugar, instead buy plain yoghurts and add your own fruit. You can use yoghurt in place of mayonnaise or sour cream in dips or sauces. It’s a delicious dessert topping in place of cream too.

Including superfoods as part of your daily intake is a great nutrient boost but only when consuming a healthy, balanced diet overall.