A superfood is traditionally a food that is high in nutrients and low in calories. This means that they can promote better health - from supporting the immune system to helping digestion , improving performance and more.
We take a look at 5 superfoods that when added to your diet can really make a difference.
1. Leafy Greens
Although this may sound like a broad category, we need to include it as most dark leafy greens contain a massive variety of nutrients. Kale and spinach for example contain vitamins A, B, C, E, and K, along with carotenoids and antioxidants.
These dark leafy greens can help support brain health as they contain lots of vitamin K. Six studies demonstrated, in a population of 65 years and older, a direct correlation between low vitamin K dietary intake or serum concentration and deteriorated cognitive and behavioural performances.
Vitamin K, also promotes the formation of proteins that build bones and clots your blood, so leafy greens are good for bone health as well.
Perhaps one of the most promising benefits of leafy greens is how they support your immune system. Dark leafy greens facilitate a healthy response to oxidative stress caused by free radicals which, if left untreated, can lead to autoimmunity and heart disease.
Studies specifically mention arugula, and kale as vegetables that facilitate a healthy immune system response.
It’s easy to add this superfood to your diet in salads, soups or in juices. We have made this easy for you with our organic superfood juices. Full of nutrients and vitamins a sachet a day goes a long way to giving you the essential nutrients you need for optimal health.
Kimchi is very high in fibre and filled with healthy probiotics, which help to bolster the immune system.
There is also growing evidence that fermented food such as kimchi may improve good bacteria levels in the gut, and may as a consequence improve symptoms such as constipation and digestion.
Making kimchi at home is fairly simple meaning you can have some always at hand.
This superfood contains potassium, calcium, magnesium, vitamin C, a variety of B vitamins, choline, and vitamin A.
Avocados are high in fibre, providing about 14 grams in each avocado. That’s nearly half of the current recommended amount for this important nutrient .
Getting enough fibre in your diet is essential for the health of the digestive system because it helps promote the growth of healthy bacteria in the gut.
Avocados are also high in fat with 60 per cent of this being monounsaturated fats, which research suggests helps to protect against heart disease and lower blood pressure.
They are also an excellent source of potassium, folate and fibre, all of which benefit the heart and cardiovascular system.Berries
Berries contain vitamin C, beta carotene, folate, magnesium, iron, niacin, and fibre.
Studies have shown that blackberries, for example contain properties that can fight heart disease and inflammation. They also contain anthocyanins - the agent that makes them purple – which have been used to treat heart and blood vessel conditions like diabetes
Blueberries contain antioxidants, fibre, vitamin K, manganese and vitamin C. Fibre supports digestive health and circulation, while vitamin K protects heart health and prevents osteoporosis. Manganese increases metabolism and regulates blood sugar levels, while vitamin C improves immunity and promotes cell regeneration for healthy, youthful skin.
Raspberries are a high fibre food, with up to 20% fibre per total weight. They are also a great source of vitamin C, manganese, B vitamins 1–3, folic acid, magnesium, copper and iron. As for the antioxidants, raspberries contain the all-important anthocyanins, ellagic acid, quercetin, gallic acid, cyanidins, pelargonidins, catechins, kaempferol and salicylic acid.
One of the most fascinating new areas of raspberry research involves the potential for raspberries to improve management of obesity. Although this research is in its early stages, scientists now know that metabolism in our fat cells can be increased by phytonutrients found in raspberries, especially rheosmin (also called raspberry ketone).
By increasing enzyme activity, oxygen consumption, and heat production in certain types of fat cells, raspberry phytonutrients like rheosmin may be able to decrease risk of obesity as well as risk of fatty liver. In addition to these benefits, rheosmin can decrease activity of a fat-digesting enzyme released by our pancreas called pancreatic lipase. This decrease in enzyme activity may result in less digestion and absorption of fat (article).
A great way to get a berry boost is to drink our Elixir Vitality juice.
Aside from its delicious taste, our fresh, raw Elixir Vitality juice is an incredible anti-oxidant and provides a natural energy boost.
Turmeric contains fibre, phospohorous, potassium , magnesium and iron and is probably best known as a cooking spice.
However, turmeric is also a great anti-inflammatory spice, indeed one study concluded that turmeric’s “unique anti-oxidant and anti-inflammatory activities and ability to modulate gut microbiota make it a potentially useful addition to our collection of treatments for IBS.”
Our mouth-watering blend of freshly squeezed Apple, Ginger and Turmeric juice is an easy way to consume turmeric. Known to ease digestive issues, this fresh zingy juice can be enjoyed any time of the day.
A great way to add superfoods to your diet is to drink a daily superfood juice. We have made this easy for you by supplying a range of delicious organic superfood juices. To order yours visit our shop here today.