The Top 10 Superfoods of 2014
Help your health even more this year. Jaclyn Reutens, clinical dietitian from Aptima Nutrition & Sports Consultants, tells you what to eat.
1 SUNFLOWER SEEDS They’re packed with vitamin E, which slows skin ageing, and are high in phytosterol, which helps lower blood cholesterol. Add a spoonful to cereal three times a week.
2 RICOTTA CHEESE Made from whey, half a cup provides 300mg of calcium, 14g of protein and less than 5g of fat. Spread it on toast once or twice a week.
3 BASMATI RICE Its low glycaemic level makes you feel full for longer and keeps blood sugar stable. Eat about 150-200g (three-quarters to one bowl) of this long-grain rice at each meal.
4 SWEET POTATO This contains betacarotene, which boosts the immune system and lowers cancer and heart disease risk. Eat a medium-sized one once or twice a week, in place of rice.
5 WHOLEMEAL PASTA Wholemeal flour contains more B vitamins and fibre than white flour, reducing the risk of cancer, heart disease and diabetes while keeping you full for longer. A serving is about 150-200g – not a lot.
6 BRAZIL NUTS This gluten-free nut contains high levels of selenium, good oils and B vitamins. It helps lower cholesterol and the risk of diabetes, as well as prevent anaemia and bone weakness. But it’s high in calories, so keep to four to six nuts, twice a week.
7 BLACK BEANS These legumes are power-packed with soluble fibre, zinc, protein and folate for good digestion, red blood cell production and daily tissue repair. Add half to one cup to stews or salads once a week.
8 RED AND BLACK GRAPES Bursting with antioxidants like vitamin C, resveratrol and quercetin, they help protect against heart disease, diabetes and cancer. The skin and seeds have a lot more antioxidants, so eat 10 to 15 full grapes three to four times a week.
9 PURPLE DRAGON FRUIT More nourishing than the white-fleshed variety, it’s loaded with phytonutrients that reduce the risk of age-related diseases, including heart disease. Eat half a dragon fruit at least twice a week.
10 TURMERIC The spice helps reduce inflammation, fight infection and protect your liver. Add a teaspoon of it to your dishes at least three to four times a week.