There are many foods that have rich nutrient density, however the labelling of certain foods as "superfoods", is used with caution in the world of health and nutrition. The food industry has bestowed the superfood label to suggest certain foods' capacity to positively affect health; however media coverage and marketing of such products is not always backed by credible scientific research.
Nevertheless, consumers are drawn to foods that deliver something that is nutritionally beneficial, whether it starts with marketing, experience or recommendations.
I recommend we all focus on expanding our diversity of foods. When we experience new foods and flavours, we expose ourselves to a variety of nutrients, vitamins, minerals and polyphenols that can nourish our bodies.
Without wanting to "feed the hype", here are some of my favourites:
MACA root - high on energy
Maca is a root from Peru that offers an amazing energy boost. It contains high amounts of minerals, vitamins (including B-12) and all the essential amino acids and has a rich, malty taste. Maca powder is reported to boost libido and improves menopausal symptoms, energy and stamina. Instead of your morning caffeine fix, add some Maca powder into a smoothie. It can also be used in baking and desserts to give great flavour.
Avocado - heart healthy fats
Avocado is a key component to many modern-day staple breakfasts and salads. It is prized for its good flavour and rich texture. This nutrient dense fruit is an excellent source of magnesium, folate and fibre along with health-healthy polyunsaturated and monounsaturated fat.
Fat-soluble vitamins are important nutrients that are absorbed by healthy fats. Your digestive system moves them though your digestive tract to your body where they can be used. The health benefits have been associated with reduced inflammation and reduced risk of health and cardiovascular disease.
Quinoa - an amazing supergrain
Quinoa dates back three thousand years ago when the Incas first realized that the seed was fit for human consumption. It was considered the “gold of the Incas'' because they believed it increased the stamina of their warriors. Today, it is becoming increasingly well-known as a powerhouse ingredient, containing so many health benefits it’s hard to keep track. Just to name a few – it’s a complete protein containing all essential amino acids, twice the fibre of most other grains and is high in iron, essential minerals and antioxidants. With so much goodness, why not use it in everyday cooking? Substitute it for your rice or couscous. It’s soft and fluffy with a nutty texture and goes really well with most curries and stir-fries, or make an easy quinoa salad with cooked quinoa, fresh vegetables and a delicious dressing.
Broccoli - packed with vitamins!
Broccoli is a rich source of vitamin A, vitamin C, potassium and bone-building vitamin K, boasts more protein than most other vegetables, and has plenty of fibre to fill you up and help control your hunger. It’s also an excellent source of antioxidants such as sulforaphane and beta-carotene which are considered to have numerous health benefits . It could not be easier to use; lightly steam with a bit of garlic, toss into grains or pasta or a salad. Be careful not to over-cook this amazing source of nutrition.
Blueberries - Top of the berry superfood list!
Packed with antioxidants and phytoflavinoids, important in reducing cancer-causing free radicals, these berries are also high in potassium and vitamin C. The deep rich pigment of blueberries is due to the powerful antioxidants that may lower the risk of diabetes, heart disease and degenerative diseases such as Alzheimer's. Add them to breakfasts, salads or desserts, the versatility of this awesome berry is endless.
Other popular nutrient dense foods include:
Spirulina - an algae that grows in tropical lakes. High in complete protein, providing a complete range of amino acids, in particular L-phenylalanine and tyrosine which are key in appetite control
Moringa - the leaves of this North-Indian tree are reported to contain high levels of potassium (15 times more than a banana), calcium (17 times more than milk) and iron (25 times more than spinach). Important for bone and blood health. Moringa also contains plant sterols which may play a role in lowering LDL cholesterol
Baobab - from the African Baobab tree, this powder can provide a fifth of your vitamin C intake and a decent dose of fibre to slow digestion and satisfy appetite
Acai - this Brazilian berry claims to have 10 times more anti-aging antioxidants than red grapes! It also boasts amino acids, Omega fats, and is chock full of vitamins and minerals. Best blended into a juice or smoothie or frozen and eaten as sorbet!
Wheatgrass - the juice of the young wheat plant is a concentrated shot of chlorophyll, vitamins, minerals and enzymes
Goji berries - originating in Asia, these fruits are commonly found in Chinese soups and herbal teas. High in antioxidants and therefore associated with anti aging and immunity health benefits.
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