“Superfood” is a word we hear more and more these days, and that it’s the latest food type that apparently has incredible health benefits. But what is it, and what should we be doing to get it in our diet. Berkshire catering company has a guide for you.
There is no single food that can offer all the nutrition we need to be nourished, not even superfoods. For healthy diets, we are advised to choose foods from across all the food groups, to help reduce the risks of high blood pressure, diabetes, heart attacks, and also certain cancers.
There are some foods, however, that have been given the title “superfood”. These are singled out and recognised for offering some critical nutrients to add an extra healthy kick to our diets, and to improve our healthy eating options. Popsugar has the low down on the best superfoods for 2020
Berries are naturally sweet, high in fibre, and their rich colours mean that they have a high concentration of antioxidants and disease fighting nutrients. Even out of season, they are available frozen. Make use of them by adding to cereals, yoghurts, smoothies, or just by themselves as a snack
Fish is an amazing source of protein and omega-3 fatty acids, which are essential in helping prevent heart disease. The fish with the highest omega-3 content include salmon, tuna, mackerel, herring, trout, anchovies, and sardines.
Phytochemicals are the chemicals made by plants that have a positive effect on your health, and they are abundant in dark, leafy greens, as well as vitamin A, vitamin C, and calcium. They’re full of fibre too, which is essential for out health. Try adding more spinach, swiss chard, kale, collard greens, or mustard greens to your diet. Sauté them in a little olive oil, or add them to salads, soups, and stews.
Nuts are an excellent source of plant protein, in particular hazelnuts, walnuts, almonds, and pecans. They also contain monounsaturated fats, which may be a factor in reducing the risk of heart disease. Add a handful to oatmeal or yogurt, or have as a snack. But remember they are calorically dense, so limit to a small handful.
Olive oil is a good source of vitamin E, polyphenols, and monounsaturated fatty acids, all which help reduce the risk of heart disease. Use in place of butter or margarine in pasta or rice dishes. Drizzle over vegetables, use as a dressing, or when sautéing.
Whole grains contain several vitamins, minerals, and phytonutrients, as well as being a source of soluble and insoluble fibre. They can lower cholesterol, and also protect against heart disease and diabetes. Oatmeal makes a filling breakfast, and check ingredients on bread, when buying, to check they list “100 per cent whole wheat flour” as a main ingredient.
A good source of calcium and protein, yogurt also contains live cultures called probiotics. These “good bacteria” can protect the body from other, more harmful bacteria. Try eating more yogurt, but watch out for fruited or flavoured yogurts, which contain a lot of added sugar. Buy plain yogurt and add your own fruit.
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