Added
to a sensible exercise program, the following so called, ‘super foods’ will help
you to become healthier.
The
ten foods shown below (in alphabetical order, not order of importance) can help your body absorb extra nutrients and vitamins.
You and your family may
not like or enjoy all of them, but try them out. You never know, you could come
to like them!
Add some (or all) of them to
your diet and your bones will be healthier and your energy levels will be
higher. They will also help you to maintain a healthy body weight and keep your
digestion in order.
Almonds
Almonds are a wise choice for a snack since they help keep up your energy levels between meals. Choose raw ones over processed as they won't have oil or salt added.
A 100 gram serving of raw almonds will provide 20% of your recommended daily iron intake, 21% protein and nearly 60% of your vitamin B2 recommended daily allowance (RDA). They also help strengthen your bones and teeth.
Almonds are a wise choice for a snack since they help keep up your energy levels between meals. Choose raw ones over processed as they won't have oil or salt added.
A 100 gram serving of raw almonds will provide 20% of your recommended daily iron intake, 21% protein and nearly 60% of your vitamin B2 recommended daily allowance (RDA). They also help strengthen your bones and teeth.
Avocado
The biggest benefit of the avocado is its high mono-unsaturated fat content, which actually helps to burn undesirable fats.
The biggest benefit of the avocado is its high mono-unsaturated fat content, which actually helps to burn undesirable fats.
It helps to keep your eyes healthy and its
slow release of energy helps stabilise your blood glucose levels. (good for
people on the verge of diabetes)
100g of avocado contain
10g of mono-unsaturated fat, 16% of your vitamin B6 RDA (which aids your
metabolism) and 22% of your daily foliage requirement to help prevent heart
disease.
Eat one or two a week to
feel the benefits.
Black Beans
Another food which helps to stabilise blood sugar levels, as they are digested slowly. High in fibre, black beans will also help regulate your digestive tract and a big plus is that they are high in antioxidants.
A 100 g serving will provide 6% calcium RDA, 8g of non-animal protein and only 0.3g of fat to help maintain a healthy body weight.
Another food which helps to stabilise blood sugar levels, as they are digested slowly. High in fibre, black beans will also help regulate your digestive tract and a big plus is that they are high in antioxidants.
A 100 g serving will provide 6% calcium RDA, 8g of non-animal protein and only 0.3g of fat to help maintain a healthy body weight.
Broccoli
It’s strange isn’t it that broccoli is probably one of the least liked vegetables because, ironically, it’s one of the best.
It’s strange isn’t it that broccoli is probably one of the least liked vegetables because, ironically, it’s one of the best.
You must, however, take
extra care when cooking it. Many people tend to over-cook it or smother it in
unhealthy sauces.
To successfully retain its high nutrient value, steam it.
As with most foods you
don’t like the taste of, you will get used to it in time. Or simply combine it
with the other foods on your plate so that the taste is covered up. Whichever
way you eat it, it’s well worth the effort!
High in fibre, broccoli aids your digestive system and is an excellent source of non-dairy calcium. A single serving provides more than your entire vitamin C RDA, 10% of your vitamin B6 (keeping your metabolism strong), 2.6g of fibre, and its high vitamin K content helps keep your bones, eyes and heart healthy.
High in fibre, broccoli aids your digestive system and is an excellent source of non-dairy calcium. A single serving provides more than your entire vitamin C RDA, 10% of your vitamin B6 (keeping your metabolism strong), 2.6g of fibre, and its high vitamin K content helps keep your bones, eyes and heart healthy.
Kale
Kale is very similar to spinach in many ways, but it has slightly different benefits. Try to buy it in its raw state if you can.
Kale is very similar to spinach in many ways, but it has slightly different benefits. Try to buy it in its raw state if you can.
The antioxidants it contains reduce the symptoms of inflammation and it is high
in fibre and vitamin K.
It’s also fat free and a
100g serving will contain double your vitamins A and C RDA, and over 4g of
vegetable protein.
Quinoa
Quinoa is a high-quality protein devoid of cholesterol or fat. It contains "smart carbs," which are low on the glycemic index and can be processed by your body without being turned into fat.
A single cup serving only contains 1.9g of fat, 10% of your daily foliate requirement, and almost 4.5g of protein.
Quinoa is a high-quality protein devoid of cholesterol or fat. It contains "smart carbs," which are low on the glycemic index and can be processed by your body without being turned into fat.
A single cup serving only contains 1.9g of fat, 10% of your daily foliate requirement, and almost 4.5g of protein.
Salmon
Eat fresh salmon rather than smoked salmon. It is better for you from a nutritious point of view.
Eat fresh salmon rather than smoked salmon. It is better for you from a nutritious point of view.
A 100g serving contains 9% of your daily
vitamin A requirement, 13% of your vitamin B1 requirement, a whopping 20g of
protein, 42% of the Niacin your skin desires, and lots of Omega 3.
Spinach
Spinach is rich in nutrients, readily available, relatively cheap, high in energy and low in calories.
Spinach is rich in nutrients, readily available, relatively cheap, high in energy and low in calories.
It’s absolutely packed
with antioxidants and phytonutrients which fight free radicals and provide
nourishment on a cellular level.
A typical serving will provide
over half your daily requirement of vitamin A, twice your vitamin K
requirements and a substantial helping of foliate, too.
Sweet Potatoes
Sweet potatoes are easy to cook, high in vitamins and fibre, and somewhere between a starch and a vegetable. They are good for your heart and skin, boost your immune system and provide slow release energy throughout the day. They also contain antioxidants which prevent cellular breakdown due to free radicals.
A 100g serving contains almost 4 times the daily recommendation of vitamin A, 33% vitamin C and 2g of protein.
Watermelon
Watermelon provides similar levels of lycopene to tomatoes, which combats heart disease and cancer.
Sweet Potatoes
Sweet potatoes are easy to cook, high in vitamins and fibre, and somewhere between a starch and a vegetable. They are good for your heart and skin, boost your immune system and provide slow release energy throughout the day. They also contain antioxidants which prevent cellular breakdown due to free radicals.
A 100g serving contains almost 4 times the daily recommendation of vitamin A, 33% vitamin C and 2g of protein.
Watermelon
Watermelon provides similar levels of lycopene to tomatoes, which combats heart disease and cancer.
A 100 g serving contains 11% of your vitamin A RDA and 14% of your vitamin C. It has 0.1g of fat, but it does have a high natural sugar content.
