20 Superfoods You Should Be Eating

Superfoods have tremendous health benefits and are rich in vitamins, minerals and antioxidants. Use these superfoods to maintain a healthy mind and body.

1.     Avocados

Avocados contain skin-loving nutrients and healthy fats that keep you feeling full for longer.

2.     Dark chocolate

Dark chocolate contains a large number of antioxidants. Flavonoids found in dark chocolate can help lower blood pressure. A small bar of dark chocolate a day can keep your heart and cardiovascular system healthy and reduce blood pressure.

3.     Almonds

Almonds are a great source of Vitamin E.  They also contain good amounts iron and fibre. They contain more calcium than any other nut.  As almonds are high in fibre it only takes a handful to keep you feeling full and satisfied so they make a great snack in between meals. A handful of almonds a day helps to reduce the chances of heart disease.

4.     Apples

You’ve probably heard the expression ‘an apple a day keeps the doctor away.’ Apples can protect bone health, contributing to the possible prevention of asthma, heart disease and various cancers. Plenty of the nutritional goodness of this fruit is contained in the skin so always eat it with the skin left on!

5.     Coconut

Coconut is rich in protein. Coconut water is good for kidney problems and coconut oil is good for the immune system. Coconut oil works wonders on your skin and in particular bruises, as it helps to speed up the healing process by repairing damaged tissue.

6.     Cucumber

Cucumbers are mostly composed of water so they are a really hydrating for our bodies. The flesh of cucumber is a good source of vitamins A and C. The skin is rich in fibre and minerals such as magnesium and potassium.

7.     Green Tea

Green tea contains antioxidants, which help to cleanse our bodies. It contains properties that can help our metabolism. It can help to lower cholesterol and blood pressure. Green tea can help you to relax and can have a calming effect on your mind.

8.     Chickpeas

Chickpeas contain a good amount of manganese and fibre and provide important nutrients such as protein, copper and iron. They are very hormone-balancing. The properties of chickpeas make them a sufficient source of protein and fibre for vegetarian diets.

9.     Kale

Kale is rich in calcium, iron, fibre and vitamins A, C and E. Research suggests that kale contains properties that can protect against cancer

10.  Red Wine

Scientists have found that red wines have higher levels of polyphenols, antioxidants. In general, the darker the wine the higher the antioxidant content is. Red wine consumption is linked to: reduced risk of cancer, reduced risk of dementia, reduced risk of depression, reduced insulin resistance and reduced risk of type 2 diabetes in women.

11.  Broccoli

Broccoli is an excellent source of fibre, vitamin C and magnesium. Broccoli also contains glucosinolates, which are compounds that have been found to kill tumour cells. To cook broccoli, it is best to steam it to prevent loss of nutrients.

12.  Spinach

Spinach is filled with vitamins, proteins, antioxidants and essential nutrients that promote overall good health and wellbeing. Spinach is best consumed as soon as it is purchased as the longer it is refrigerated, the fewer nutrients it contains.

13.  Tomatoes

Tomatoes are rich in lycopene – which is a vital antioxidant that helps to fight against cancerous cell formation and other diseases. Our bodies don’t produce lycopene so we can take advantage of this powerful antioxidant by eating tomatoes.  

14.  Quinoa

When cooked, quinoa is similar to the taste of various grains as it is light and fluffy with a subtle flavour. This makes quinoa a fantastic alternative for grains that are difficult to digest. Quinoa contains all 9 essential amino acids that are required by the body as building blocks for muscles. Quinoa also contains vitamins and minerals, fibre and antioxidants.

15.  Sweet potatoes

Sweet potatoes are a good source of vitamin C and D, which helps build healthy bones. They contain iron and support a healthy immune system. Sweet potatoes are also a good source of magnesium.

16.  Yogurt

The good bacteria found in yogurt have been found to enhance the immune system, improve arthritis and promote good digestion. Yogurt is a good source of calcium and contains probiotics to help keep your digestive system balanced.

17.  Olive Oil

Olive oil contains a healthy type of fat that can lower your risk of heart disease by reducing the cholesterol levels in your blood. Olive oil is rich in antioxidants like vitamin E.

18.  Ginger

Ginger contains gingerol, a compound that supposedly relaxes blood vessels, stimulates blood flow and relieve pain. Ginger can be used to aid digestion and contains compounds that can ease nausea. Ginger is high in antioxidants and also has anti-inflammatory properties. When added to some hot water with lemon and honey ginger can be effective for treating colds, as it helps to cleanse the body.

19.  Mint

Mint aids digestion. In particular, peppermint has some of the most powerful antioxidant properties of all spices. The strong and refreshing aroma of mint also makes it an excellent remedy for nausea.

20.  Turmeric

Turmeric has historically been used as a powerful anti-inflammatory in Chinese and Indian systems of medicines to treat a wide variety of conditions.