When it comes to superfoods, often the classic superfoods spring to mind – we are talking ‘acai’ bowls, blueberries, kale, green juices and the carefully curated images of beautifully topped smoothie bowls with goji and chia seeds or the much-loved avocado. But which superfoods are truly worthy of the title and can add real value to your diet by working them in? Here, we list our top 10 superfoods we highly recommend trying if you want to supercharge your diet!

 

1) Fermented Foods 

When raw, cruciferous vegetables or dairy are fermented, it means that the nutrients in these foods are further enhanced, making them more readily available for our bodies to use and soak up their nutrients and goodness. These foods create helpful friendly bacteria and yeast (that our bodies love!) matrixes to live in and consume as they move through the digestive system. In fact, you are more likely to gain all the benefits of probiotics from eating fermented foods rather than taking probiotic pills or supplements.

 

Just some of the incredible benefits of working fermented food into your diet include helping you digest your food better, helping to fight the bad bacteria as well as aiding the body to make certain vitamins. Some brilliant ways to incorporate these foods into your diet are by drinking Kombucha (I recommend starting with small amounts!) or trying Kimchi (available in Asian supermarkets). Yoghurt can also be an easy way to work this goodness into your diet – greek yoghurt and skyr are both brilliant forms of probiotics.

 

 

2) Turmeric

Turmeric has several scientifically researched health benefits, largely due to its most active compound – curcumin. This potent anti-inflammatory and antioxidant has been shown to have the potential to not only improve heart health but can potentially in some cases perhaps also help prevent Alzheimer’s and cancer. Turmeric can increase the body’s capacity for antioxidants, as curcumin is such a potent antioxidant that it can help to neutralise unwanted ‘free radicals’ from the body. These are highly reactive molecules that can potentially react with vital organic substances such as fatty acid and DNA. Curcumin has also recently demonstrated potential in treating depression, although this is still being explored.

Tumeric is great when combined with spices such as cinnamon, piperine (the major component of black pepper) or with coconut milk, coconut or olive oil, avocado as it allows curcumin to be better absorbed better by our gut. This also explains the golden lattes popularity! 

 

 

3) Cacao Nibs

Made out of tiny pieces of cacao beans, cacao nibs have many health benefits and are also often used for ceremonious or spiritual practices. Unlike so many chocolate products that are packed with sugar, cacao nibs are naturally lower in sugar! They are a great source of healthy fats, fibre and protein and can also help curb hunger due to how they promote feelings of fullness! In terms of what makes them ‘super’, these small but mighty nibs are packed full of all minerals including iron, magnesium, phosphorus, zinc, manganese, and copper. To add to this, they are also a useful source of plant compounds such as flavonoid antioxidants, which can help the body to ward off toxins. To work them into your diet, try adding them as a topper to your granola, porridge or even on top of desserts or in your smoothies. Or, a cacao nib hot chocolate is wonderful made with coconut milk!

 

 

4) Ancient Grains

Popular superfoods such as quinoa (which despite what many think is actually seed – not a grain!) and chia seeds are the types of ancient grains best known when it comes to superfoods, which have many health benefits. Quinoa, which comes from South America has gained the stellar reputation of a superfood due to its complete molecule that contains all the nine essential amino acids that our body is not able to make alone! Plus it’s packed with fibre and other minerals such as manganese, phosphorus and copper.

However, what about the other members of the ancient grain family? The benefits of the often overlooked grains such as amaranth, freekeh, and kamut are also worth exploring, as these forgotten grains are packed full of nutrients and goodness!

 Amaranth is a golden grain filled with all the good stuff such as fibre, calcium, iron and potassium, plus just one cup has 9 grams of protein! Amaranth can be added to your diet as a coating for meats and protein, as a salad topper or worked into your porridge.

Freekeh is another form of wheat with a nutty flavour and chewy texture, packed full of essential minerals such as iron, calcium and zinc. Plus it can help aid digestive ailments such as constipation and diarrhoea while helping you feel fuller for longer.

We also love the Kamut grain – again a form of whole-grain wheat, which in comparison to modern wheat is far more mineral-rich and is packed with fatty acids that the body loves. Plus, kamut has excellent antioxidant benefits and can even help reduce IBS pain and gut inflammation.

  

 

5) Moringa

Moringa is a plant which has exceptional antioxidants and anti-inflammatory properties. Coming from the moringa oleifera tree, native to South Asia and Africa, this plant has even been dubbed the ‘miracle tree’ due to its believed healing properties! In the western world, this is most commonly found in a powder extract, but in developing countries, this tree is a vital source of nutrients in people’s diets especially if they are deficient! Moringa leaves are the part of the plant which is most commonly consumed, as the bark and pulp can potentially be harmful.

 

These leaves are super rich in antioxidants and anti-inflammatory properties and have been shown to potentially help the liver and cognitive function. However, at this stage, most studies have been done on animals – so although the research is promising, more needs to be done! Always consult your GP or health practitioner to make sure moringa is right for you before working it into your diet.

  

 

6) Berries – (not just Blueberries!)

 

Blueberries are one of the most spoken about superfoods, known for being rich in antioxidants and have the reputation as one of the most ‘superfood’ berries out there! While we don’t dispute how amazing they are, don’t be afraid to branch out and explore the magic of the other members of the berry family!

 

Did you know blackberries are one of the most antioxidant-rich foods on earth? They are high in vitamins A, C, E and K while also being high in fibre! Raspberries are also a brilliant source of goodness due to being rich in a source of ellagic acid, an antioxidant that has been linked to potentially reducing the risk of cancer.

 

If you are feeling cold and fluey, reach for elderberries extract as they are bursting with goodness that makes them a brilliant natural cold and flu remedy! Packed with antioxidants that can help strengthen the immune system, elderberries are also rich in vitamins A, B and C as well as amino acids.

 

 

7) Spirulina

Spirulina is a blue-green algae and is believed to be one of the oldest life forms on earth – it is thought that spirulina was in fact first used by the Aztecs! Spirulina is a powerhouse of nutrients and is rich in vitamins and minerals that are essential for maintaining a healthy immune system. Studies have also shown spirulina can help boost the production of white blood cells and antibodies, which are essential to fighting nasty viruses and bacteria in the body. It is also an excellent source of iron and magnesium. Magnesium is vital to our bodies and is a mineral that many of us lack in our diets, but it is essential to support normal muscle function and helps produce protein and energy. As with other superfoods, Spirulina has a brilliant antioxidant and anti-inflammatory properties, but on top of this is also linked to pain relief and even brain-protective properties!

 

If it is your first time trying spirulina (commonly in a powder) brace yourself for a sea taste! It can be spirulina mixed with water (if you want to get it down easily) or into smoothies and yoghurts to help neutralise the strong flavour.

 

 

8) Sprouted Vegetables

 

Sprouts (not Brussel Sprouts) are the tiny babies of the veggie family and we believe they deserve a category of their own! They are also one of the best and most cost-effective superfoods in the world. They are literally bursting with goodness, and yield an impressive nutritional profile for such a little amount of calories.

 

They pack in B-Vitamins, Vitamin K, Vitamin C, and Iron, as well as being rich in folate which is vital in regenerating DNA and in the production and maintenance of new cells. On top of this, the other benefits of working these sprouts into your diet is how they can help to support the immune system, and can potentially aid with increased bone density. Plus, research has shown in some cases they can help with anxiety reduction due to bioflavonoids that they pack in. Out of the sprout family, alfalfa is the most nutritious of the sprouts and is known as the king of sprouts, while sunflower sprouts are called the queen of sprouts.

 

When it comes to eating them, their quality has to be fresh, so make sure that the environment they are grown into is a clean one. As you will consume living food, don’t compromise your health with anything older than a few days. They can be eaten raw, and are greatly mixed on top of salads but also can work well sautéed into warm dishes. They are truly versatile and an easy superfood to work into your diet and substituting them for plain salads will provide you with a far more optimal nutritional profile!

 

If you are new to sprouts and you are looking to grow your own, the easiest way is to grow them in a glass container with a mesh lid and keep them moisturised for 4-5 days. Consuming sprouts is like eating live vegetables in their infancy stage and they are the purest form that a vegetable can be consumed!

 

 

9) Leafy Greens

 

There is no denying the star power of leafy greens when it comes to nutrition! Low in calories but nutrient-dense in vitamins, fibre and phytonutrients – these had to be included in our lineup! They are packed full of goodness and have a superstar blend of fibre, iron, potassium, magnesium and calcium, all while having very low levels of carbohydrates, sodium and cholesterol! They can also help to support healthy brain function due to the high levels of vitamin B folate they include. Plus, they contain high amounts of potassium. This is both a mineral and electrolyte which is essential for optimal fluid balance in the body, meaning they can help manage digestive issues and bloating.

 

Leafy greens which are easy to work into your diet include broccoli, cabbage, kale, spinach, watercress, swiss chard, bok choy and romaine lettuce. Drinking raw cabbage juice can alleviate headaches and is also a great probiotic. With an incredible effect on our gut, it can help with skin regeneration, making it a great support for curing acne.

 

 

10) Fish

Fish has been eaten by people since the earliest ages of humanity, and is a staple dish spanning across nations globally due to how versatile it can be in flavour and how easy it is to work into the diet. It is high in lean protein, bursting with minerals, fatty acids and a number of compounds that can help reduce high blood pressure and even potentially decrease osteoporosis and diabetes. Recently, there has even been significant research that correlates people eating two servings of oily fish a week with having a lower risk of heart attack and strokes. Plus, for glowing skin fish can be hugely beneficial when worked into the diet, due to its nutritional profile of rich omega 3-fatty acids which nurtures from inside out and are great for promoting skin health.

  

But which are the most nutritious types of fish when it comes to the superfoods category? We recommend always sourcing wild fish from a sustainable provider and to completely avoid any farmed varieties – for both your health and the sake of the environment. Wild salmon is a great option, brimming with healthy fats, protein, vitamin B, potassium and selenium, however, we recommend limiting yourself to 2-3 portions per week due to potential contamination with heavy metals. Other fish which are filled with goodness includes sardines, mackerel and herring – all of these are great served up in salads with sliced cucumbers or with your preferred veggies for a balanced nutritional profile!

  

 

Reframing our mindset around superfoods

 

The combination of healthy choices with a balanced diet is essential for the prevention and treatment of any inflammation within the body that can later lead to an illness. Using biology to rewrite our biography is probably the most common reason why we reach for superfoods and have such a keen interest in them. But in terms of mindset, it is key to note that the idea of consuming superfoods is far more useful when it is perceived as a lifestyle choice rather than as a life buoy! Think of it as more of a preventative measure that can help maintain good health rather than a remedy or quick fix.