Lifestyle

10 superfoods to include in your diet

Superfoods are very popular and one of the reasons why is that they keep us inspired while eating and drinking our way through a healthy eating journey.

Boredom is often one of the reasons we may fall of a weight loss diet or when trying to lose some of our pregnancy weight. But by remaining inspired by a diverse range of health promoting ingredients, variety will keep you on track.

1. Cacao

cacao nuts

Cacao is the raw form of what we know as cocoa. The difference is that the cacao solids have not been separated from the cocoa butter in raw cacao. Because it still has the natural fats still associated with, it means you do not need as much additional butter or fat when cooking it. It also has a high density of nutrition associated with it.

Raw cacao is high in magnesium, iron, potassium, calcium, zinc, copper and manganese and it is a potent source of anti-oxidants.

Add a little to a Healthy Mummy Smoothie to get a kick of nutrition.

2. Quinoa

Quinoa is a fabulous gluten free option which can be used as a grain but is actually a seed. As it is a seed, it is high in protein which makes it a filling accompaniement to your dinner.

3. Kale

mushroom, kale and pinenut pasta

Is a fabulous leafy green vegetable which is high in vitamin C, beta carotene, folate, calcium, iron and potassium. It also contains bioflavonoids which protect us against cancer.

Chop it finely and add to salads or warm casseroles or dishes. Roast it in the oven for kale chips. Steam it, chop it or stir fry it as well. Here is a quick and easy recipe to try.

4. Broccoli

Broccoli is not a very glamourous vegetable but it really should be classed as a superfood. It is an excellent source of vitamin C, good source of folate and betacarotene, and has significant amounts of iron, potassium and other minerals. It is also high in fibre.

Eat it like giants eat trees to get the kids to eat some with you!

5. Chia seeds

chia_seeds

High in protein, omega 3 fatty acids and fibre. Chia seeds originate out of Peru but are being grown extensively in Australia now as well. Add it to smoothies, breads or make little puddings.

Due to their high protein level they are a healthy and filling option for breakfast or a snack. Here a few lovely recipes to try.

6. Maca

Maca is part of the broccoli and radish family and similarly is very high in nutrition. Its flaour is quite distinct as it has a earthy, nutty flavour, which makes it a great addition to foods or drinks like smoothie (perfect for the Healthy Mummy Smoothie perhaps!).

It also comes from South America, from the Andes and has been used for many years to treat many conditions such as fertility and even memory.

It is full of vitamins with over 55 phyto-chemicals, including a range of B vitamins and vitamin C. It is also high in calcium, zinc and phosphorous.

7. Salmon

GrilledSalmonSweetCornSalsaCouscous

Sustainably caught Salmon is still probably the easiest way to be able consume your requirements of omega 3 fatty acids. It is full of anti-inflammatory properties, eye and brain health and especially cardiovascular health. Try this recipe for some inspiration.

8. Açai

South America really is the land of superfoods at the moment. This superfood berry is high in antioxidants which are linked to anti-ageing and also weight loss. Due to its flavour profile, it is great option for combining with sweet options or even a Healthy Mummy Smoothie. You can find many different options in your supermarket or healthy food store, powders or frozen blocks. All very delicious.

9. Blueberries

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Blueberries are the less exotic antioxidant packed berry but just as nutritious and an easy addition to many recipes such as smoothies, yoghurts, breakfasts, healthy cakes or simply by themselves for morning tea.

If choosing frozen varieties, ensure you choose a reliable brand and source as some have been found to be high in pesticides.

10. Milk

Some of the simplest superfoods are actually the best. Many milks, plant based, goat and yes, cow based milks are full of honest and simple nutrition.

Dairy based milk is full of vitamin A, D, vitamin B12, phosphorous, zinc and magnesium. And of course calcium. Dairy milk is one of the most bioavailable sources of calcium which means that our bodies can actually access the calcium and use it for metabolic processes and also our bone development and maintenance.