You may be asking yourself what defines a meal type as a ‘superfood’, and although many of us didn’t know either and that’s okay, we think it’s finally time to learn a bit more about the nourishment of certain foods. ‘Superfoods’ include foods that offer a rich nutritional value and have a positive impact on our health. And although ‘superfoods’ do offer a diverse source of nutrients and can benefit our well-being tremendously, it is important that we reiterate that no single food holds the power to immaculate health or prevention against certain diseases. Incorporating the following foods in your diet daily will help you tick just about all of the nutritional boxes for a healthy and balanced diet.
1. Leafy Greens
Containing high levels of anti-inflammatory compounds, nutrients and fiber, this ‘superfood’ has disease-fighting properties as well as the potential to reduce your risk of chronic illness. Some leafy greens we recommend include (but of course are not limited to): Kale, Spinach, Cabbage, Turnip and Collard greens.
One of the best sources of fiber for sure, oats have been linked to lowering blood pressure and cholesterol levels over time. They are what we call a ‘good carbohydrate’ as well as an excellent source of plant protein for all of you vegan MANOLAsouls out there :). They’re also super yummy and easy to incorporate into a variety of sweet treats, just in case you needed another reason to include them into your diet.
Often denominated as a nutritional powerhouse, berries hold tons of vitamins, minerals, fibers and antioxidants. Some accesible and suuuper yummy berries we recommend are: Raspberries, Strawberries, Blueberries and Cranberries (especially for women’s sexual health)!
4. Broccoli and Sweet Potatoes
Incorporating veggies into your everyday diet can have the best effects on your wellbeing. From improving your skin texture, to supporting the immune system and balancing your hormones, these veggies can be cooked to your taste. Pop them in the oven for an afternoon snack or add them to your daily salad for the most benefits!
Legumes offer so much diversity that you won’t even know where to start! From all sorts of different beans and peas, to lentils and peanuts, they contain high levels of antioxidants and anti-aging properties. With the possibility to be added to any meal (breakfast, lunch, dinner or even as a snack), legumes truly are the superfood of them all!
6. Nuts and Seeds
Lacking plant protein in your diet? Don’t worry, we've got you covered. Just add a handful of nuts to your breakfast and sprinkle a variety of seeds over your salad and there you go - a quick way to up your healthy fats and protein intake for the day! Have we mentioned that they’re super yummy as well? If you don’t like them raw, you can always incorporate them into your diet through nut butters :)
7. Green Tea
If you’ve ever lived in China, you will know how much the Chinese community love their green tea. Green tea provides the body with anti-inflammatory properties as well as containing slight amounts of caffeine. Have it alongside your breakfast or as a post-dinner tea and you’ll soon start to love the benefits too!
8. Olive Oil
A must in the Mediterranean diet, olive oil is rich in all the good fats. With antimicrobial properties, it has been linked with reduced inflammation and disease-fighting compounds. If drinking a spoonful of olive oil a day doesn’t sound appealing to you that’s alright, just add it to your salad, on your toast or use it to roast your veggies.
9. Ginger and Turmeric
If you’re struggling with skin, including ginger and tumeric in your daily diet may help. Two roots that are very closely related to each other, they reduce inflammation and aid pain relief whilst altogether boosting your immune system. Whether you add them as a spice to your veggies and rice or blend them into a smoothie, you’re very likely to see health benefits from this ‘superfood’.
Last but definitely not least… how could we not include avocados? Often treated as a vegetable, this highly beneficial fruit can be added to all your yummy meals to make them even yummier. Having the same good fats as olive oil, avocados are great at filling you up, whether in the form of guacamole, grilled or sliced.
*we are not experts, please contact a licensed professional for more specific and accurate information.