10 HEALTHY superfoods to introduce into your diet in 2023
We can all get stuck in the same cooking routine. Our pantries may be lined with the usual tins of tomatoes for bolognese or lasagne and we often stick to making what we know. But sometimes it’s worth shaking it up with the healthiest foods you can find!
There are SO many great foods out there with superfood status and health benefits to try and include into your balanced diet. Some are exotic, others are just things you’d never think of including in your grocery shop.
Who knows, you may actually have more energy and enjoy some health benefits when adding some of these super tasting superfoods into your weight loss diet.
This week, make sure you put at least a few of these 10 healthy superfoods on your shopping list. Some of the many health benefits might surprise you!
10 healthy superfoods to include on your shopping list
‘What’s kefir?’ we hear you ask.
It’s full of both protein and calcium, kefir is a creamy drink that is loaded with probiotics to help you maintain a healthy digestive system.
It can be used in place of sour cream on Mexican food or on top of your baked potato or sweet potatoes or as an ingredient in smoothies instead of yogurt (which has less protein and more sugar).
It also makes a great addition to marinades and can be used in salad dressings in place of buttermilk or sour cream.
You’d have heard of raspberries before but the many health benefits of this fruit often get overlooked!
With more fibre than blueberries and, in frozen form, double the vitamin C of their azure-coloured counterparts, raspberries are a superior source of ellagic acid, which is thought to assist in cancer inhibitory activity.
Get the recipe for our yummy Frozen Raspberry Cheesecake Slice here.
If you’re pregnant or planning to get pregnant, it’s time to start loving the health benefits of beets for their nutritional value and anti inflammatory effects.
They’re a great source of folate, which protects against birth defects. The green leaves of beets, which can be cooked much like spinach or leafy greens or just tossed in a salad, also contain lutein and zeaxanthin, which are great for your eyesight.
It’s also believed they reduce inflammation and help rid your body of the dangerous affects of carcinogens. For more delicious salad recipes try this healthy beetroot and feta salad recipe! and Roasted Beetroot and Chicken Super Salad.
4. Chia seeds
Chia seeds have more heart healthy and brain-power-boosting omega-3s than flaxseeds!
They’ll also help reduce inflammation, lower blood pressure and reduce your risk for heart disease. And just like the flaxseed, they’re a great addition to shakes and smoothies.
Here are 5 healthy Chia Seed recipes.
5. Black beans
Black beans are chock-full of fibre and health benefits include fighting diabetes, and magnesium, which helps your body absorb calcium and boosts your immune system.
They actually have 10 times the amount of antioxidant properties as your average tomato. (Remember, fresh is best, but if you use canned black beans, rinse them first).
Here’s our flavoursome Mexican Style Sweet Potato and Black Bean Bake.
6. Buckwheat pasta
Buckwheat is high in fibre and, unlike most carbs, is rich in plant proteins. Thus, it is ideal to opt for this pasta over ordinary noodles if you wish to lose weight fast.
Check out our video recipe for Mushroom, Kale and Pine Nut Pasta (pictured above).
Lentils are known to be belly flatteners, so mums looking to shed the belly flab should include lentils in their diet.
Consuming lentils helps prevent the insulin or blood sugar spikes that cause your body to create excess fat, mainly in the abdominal area.
8. Goji berries
These berries are excellent and are more effective than other fruits or plant foods when it comes to curbing cravings. They are a rich source of plant protein with 18 amino acids.
Try these Deliciously Healthy Chocolate and Goji Berry Muffins (pictured above)!
Raw kale, one of the cruciferous vegetables is an excellent source of nutrition and like most green leafy vegetables is also really low on calories. One raw chopped cup contains 34 calories and about 1.3 grams of fibre, as well as a healthy dose of iron and calcium.
Our yummy Bacon, Egg and Kale Salad (pictured above) makes for an easy meal with a breakfast twist as part of your nutritious diet.
South Americans have been eating it for thousands of years, and now acai berries are making an epic comeback as part of a nutritious diet!
This superfood from the acai palm tree is widely known for its superfood properties. Not only does it lower cholesterol, but among it’s many benefits it also speeds up weight loss and aids arthritis, detoxification and general health conditions, a worthy holder of it’s superfood status.
Here are some more benefits of acai and how you can incorporate it into your diet.
For more recipe ideas – join the 28 Day Weight Loss Challenge today!
The Healthy Mummy exists to help tired, busy mums like you SHIFT THE BABY WEIGHT and REACH YOUR GOAL WEIGHT.
The 28 Day Weight Loss Challenge is an affordable, breastfeeding-friendly and realistic program that helps mums tackle their diet and improve their overall health through weekly (and customisable) meal plans, at-home exercises and 24/7 social support.
Our Challenge entails:
- 28 days of at home exercise routines (no gym needed) – with video instruction
- Customisable and breastfeeding friendly meal plans
- Time-efficient exercises for busy mums – under 30 mins
- Challenge combines Pilates exercises with interval and circuit training (HIIT)
- Suitable for basic to advanced fitness levels
- Home to thousands of EASY-TO-MAKE recipes!
To find out more on the 28 Day Weight Loss Challenge click here.