Give your meals super powers with these ingredients
We are always searching for ways to make our eating healthier – whether it’s reducing the amount of processed food we eat, eliminating “bad” fats or sugars or just trying to eat more fresh produce. But did you know that some foods have something a wee bit extra? Known as “superfoods”, these items pack a punch when it comes to getting lots of nutrients into your diet. From helping to boost your immune system to staving off illness…from speeding up recovery to helping reduce the chances of getting some serious conditions…superfoods should be at the top of everyone’s shopping lists. Here are some of superfoods you can easily incorporate into your daily meals and snacks.
1. GARLIC
Garlic is one of the best superfoods out there. This tiny bulb is packed full of vitamins including B1, B6 and C, as well as iron and phosphorus. But that’s not all. Each clove has antiseptic and antifungal properties, which make it a great way to fight off bacteria and speed up recovery from colds, coughs and chest infections. In fact, studies have shown it can reduce the duration of a cold by up to 61%. Adding a clove or two to a pasta sauce, soup or stew is a simple way to make garlic a part of your superfood diet. And, if you are feeling really brave, you can go the route of the Native Americans, who were known to add it to tea when they were suffering from colds and flus.
2. SPINACH
Spinach, along with other dark leafy greens such as kale and Swiss chard, are a fantastic superfood. It has folate, zinc, calcium, magnesium, vitamin C and fibre, all of which can help stave off illness. The calcium is great for healthy bones, teeth and hair and doesn’t have the same fatty content that’s in a lot of dairy-based products, so you get the good part without worrying about packing on a few pounds! Just make sure not to cook out all the goodness when you are preparing your spinach – in fact, have it raw if possible.
3. HONEY
Honey, particularly raw honey, is perhaps one of the most versatile superfoods because it can be incorporated into our diet in so many ways. You can add it to a cup of tea, add it to your favourite sweet dish or spread it on toast! Honey contains manganese, calcium, potassium, zinc and magnesium, as well as vitamins B and C. It’s a fantastic immune booster and its antiseptic properties make it great for soothing and healing sore throats. Honey also contains flavonoids, which are antioxidants that are believed to help reduce the risk of cancer and heart disease.
4. BERRIES
One thing we do well in Scotland is grow berries. And berries (particularly blueberries, strawberries, blackberries and raspberries) are often cited as a superfood thanks to their amazing antioxidants and vitamins. Many berries are said to contain fibre, vitamin C, and antioxidant polyphenols and they can be enjoyed raw, in smoothies or with a healthy yoghurt as a refreshing snack (add a spoonful of honey on top to make it extra super). All of these factors are said to help with inflammation, lowering cholesterol and even making your skin look younger and healthier.
5. SALMON
Salmon is one of the healthiest fish you can eat – and it deserves its place on our list of superfoods. As well as being a good source of lean protein, it contains Omega-3 fatty acids, vitamin B12, iron, calcium and selenium. The fatty acids in salmon are thought to contribute to healthy brain function, as well as help the heart and joints. Scientists are now investigating the role that eating fish may have in protecting us from cancer and other chronic diseases including Alzheimer’s, diabetes, rheumatoid arthritis and high blood pressure. The recommendation is to have salmon two to three times a week if possible. ‘Whittle your waist’ published in this month’s Platinum magazine. Out now.