Here’s five that will help you thrive


Health food trends come and go. One thing that is true is that nu­tri­ents from food are su­pe­rior in their ab­sorp­tion and func­tion com­pared with syn­thetic forms from sup­ple­ments. So if you're look­ing to max­imise your nu­tri­ent in­take, su­per foods are there for the res­cue!

Su­per foods are of course just FOODS. They are par­tic­u­larly dense in es­sen­tial good­ies and give you more bang for your buck. Here are some favourites to in­clude in your weekly shop­ping.


High in minerals cal­cium, mag­ne­sium, man­ganese and potas­sium as well as vi­ta­mins A, K, C, B6. It's also in­cred­i­bly high in an­tiox­i­dants and other com­pounds known to re­duce can­cer risk (sul­foro­phane and in­dole-3-carbinol) and nu­tri­ents lutein and zeax­an­thin which pro­tect eye health. HOW TO: Use kale ex­actly how you would sil­ver beet or spinach in soups, casseroles, stir frys or just steamed. Also raw in sal­ads, or add a hand­ful to your smoothie in the morn­ing.

Raw co­coa

What if I were to tell you that you could eat cho­co­late and never feel guilty? Raw co­coa – the un­roasted co­coa bean – is per­haps the dens­est source of mag­ne­sium around. It's also jam packed full of an­tiox­i­dants, amino acids and chem­i­cals known to pro­mote hap­pi­ness and re­lax­ation. HOW TO: Add a ta­ble­spoon of the pow­der to your morn­ing smoothie, plain yo­ghurt, por­ridge, or bake in to cook­ies, muffins, cakes and raw treats.

Chia seeds

High in pro­tein, omega 3 fatty acids, mag­ne­sium, cal­cium, and sol­u­ble fi­bre, helps sup­port di­ges­tive func­tion and pro­motes sati­ety and me­tab­o­lism. HOW TO: Soak seeds overnight to al­low them to form a jelly type con­sis­tency. Add to smooth­ies, por­ridge, muesli, yo­ghurt or make a chia pud­ding by soak­ing in co­conut cream (add raw co­coa and honey) or bake in muffins, cook­ies, or muesli bars.


Now this food is SU­PER. High in pro­tein, fatty acids, iron, cal­cium, mag­ne­sium, nu­mer­ous vi­ta­mins, carotenoids and an­tiox­i­dants ga­lore. It boasts many health ben­e­fits in­clud­ing heavy metal detox­i­fi­ca­tion, car­dio pro­tec­tion, blood sugar reg­u­la­tion and im­proved phys­i­cal en­durance. If you want a food source "mul­ti­vi­ta­min" this is it. HOW TO: Add spir­ulina to juice and smooth­ies, or if you just want to get it over and done with tablets is the way to go. 1 ta­ble­spoon or 6-10 tablets is an adult daily dose.

Co­conut oil

Sat­u­rated fat has got­ten a bad name over the years, but now it seems we may have had it wrong, es­pe­cially when it comes to co­conut oil. Made up of mostly medium chain triglyc­erides (MCTS), it is eas­ier to di­gest than other oils, gets con­verted to en­ergy NOT fat, and has a host of health ben­e­fits in­clud­ing boost­ing the im­mune sys­tem, sup­port­ing the gut, car­dio­vas­cu­lar health, bal­anc­ing me­tab­o­lism, and treat­ing skin con­di­tions. In fact you'd be hard pressed to find a con­di­tion co­conut oil WOULDN'T ben­e­fit. HOW TO: As al­ways with oils, opt for cold pressed and ex­tra vir­gin. If you don't love the co­conut flavour in your cook­ing, go for a "re­fined" one which is more sub­tle. Re­places all cook­ing oils and can be used in bak­ing and raw food treats. Also ap­ply to the skin as a mois­turiser.


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