Superfoods You Should Be Incorporating into Your Diet!

Superfoods-what does that term even mean?

I am a bit hesitant to use the term 'superfood'.  Why?  Because I believe that a lot of different types of food have 'super' benefits to us.  And while I will list some of what I believe are super foods-keep in mind that there are many, many, many different 'superfoods' out there.

So what are superfoods?  They are healthy, natural foods that are packed with important nutrients, vitamins, healthy fats, complex carbohydrates, protein and A LOT more.  

I do believe that superfoods should also be easily accessible, affordable and enjoyable! 

My Favourite Superfoods:

1.  Almonds

Almonds are high in healthy unsaturated fat, protein and fibre.  Almonds can appear in a number of different forms, ranging from, sliced, slivered, crushed, almond milk, almond butter, almond meal.  Almonds, which are heart friendly nuts because they are high in monounsaturated fats.  These are the same types of fats that are found in olive oil, which is associated with reduced risk of heart disease.  Not only are almonds filled with healthy fats they are also rich in vitamin E, magnesium and iron.  

So how can you incorporate almonds into your diet?

• Have a handful as a mid afternoon snack
• Mixed in with your granola, muesli or sprinkled on top of your breakfast cereal 
• Topped/mixed into your salad 
• Used as crust on your fish (salmon) for dinner
• Baked into yummy and healthy muffins 

So, go nuts for almonds! 

2. Sweet Potatoes 

Sweet potato is a healthy, natural, complex carbohydrate, which mean their natural sugars are slowly released into the bloodstream, which helps ensures a balanced and regular source of energy and doesn't allow the blood sugars to spike (which is linked to weight gain and fatigue).  

• They are high in vitamin B6 (which reduces the chemical homocysteine, which has been linked with heart attacks)
• They are a good source of vitamin C, which is important to keep away the nasty cold and flu, however Vitamin C also plays an important role in tooth formation, digestion and blood cell formation and accelerates wound healing, PLUS MUCH MORE!!!
• Contain Vitamin D-which is crucial for immune system function and plays an important role in our energy levels, moods and supports the thyroid gland 
• Contains iron-which is important for red and white blood cell production 
• Good source of magnesium-which is the relaxation and anti-stress mineral 

3. Blueberries

Everyone knows that blueberries contain antioxidants, but what does that mean? Antioxidants work to neutralise free radicals, which are linked to the development of cancer, cardiovascular disease and other age related conditions-so to stay young eat your blueberries!!!

Blueberries are low in fat and filled with fibre, which keep you feeling fuller for longer.  

I like to have blueberries with my morning muesli or with some yogurt for a healthy snack.

4. Quinoa 

My favourite 'superfood'! I LOVE IT, cannot get enough of this super grain! 

One of the most asked questions about quinoa is "how on earth do I pronounce it?"  Quinoa, pronounced 'keen-wa' is grown is South America and has been a stable ingredient for the South American community for thousands of years. 

One of the main reasons why quinoa has been labelled as a superfood is because it is a wheat-free alternative to starchy grains. Which means people with celiac disease and those who cannot eat gluten are able to have this grain.

Benefits: 

Quinoa is a COMPLETE protein, so not only being a complex carbohydrate (a food that slowly releases its sugar into the bloodstream, avoiding blood sugar spikes), it contains all 9 amino acids-making it a complete protein.

It contains A LOT of fibre, which keeps our digestive tracts moving and relieves constipation.  But fibre also prevents heart disease by reducing high blood pressure, fibre also lower cholesterol and glucose levels!

References:

http://www.whfoods.com/genpage.php?tname=foodspice&dbid=20 

http://www.care2.com/greenliving/9-reasons-to-love-sweet-potatoes.html

http://www.medicaldaily.com/health-benefits-blueberries-5-reasons-eat-more-blueberries-246727

http://www.womenfitness.net/blueberries.htm 

http://www.mindbodygreen.com/0-4994/7-Benefits-of-Quinoa-The-Supergrain-of-the-Future.html 

http://www.bbcgoodfood.com/howto/guide/health-benefits-quinoa