We recently asked, Wholefood Dietitian and Founder of The Body Dietetics, Larina Robinson, her top 5 super foods.
Here is what she had to say...
Marketing has turned the word ‘superfood’ into a powerful selling tool, most often evoking images of exotic berries and greens ground into fine powders and shipped from the amazon. But despite what some may say, quality fresh produce is just as super!
Variety truly is key, but these are my staple super foods that you can enjoy any day!
Possibly the easiest everyday superfood to get people to eat, berries are packed full of goodness! My favourites are blueberries and raspberries for their high antioxidant content and fibre to help nourish your skin, protect your cells, and support natural cleansing from the inside out! Raspberries also contain ellagic acid, a compound with anti-cancer properties. Blueberries on the other hand are rich in anthocyanins, helping to support memory as you age. However all berries have their benefits, with all being sources of fibre in varying amounts and containing different types of antioxidants. Make sure to enjoy a variety of berries to get all the goodness!
This humble green veggie is actually a powerhouse of nutrients, containing vitamin C, A and K, essential for bone health, as well as folate. Though it’s most important benefit may be it’s rich content of sulforaphane, a type of isothiocyanate that is thought to reduce the risk of cancer by helping to stimulate the body’s detoxifying enzymes. It’s also rich in other antioxidants that protect against aging, cancer and heart disease!
They’re loaded with fibre supporting a healthy gut, possess anti-inflammatory compounds, and are rich in heart healthy oleic acid – the main fatty acid found in olive oil! Their oleic acid content helps prevent breast and oral cancers as well as supporting healthy eyes. The combination of healthy fats and fibre also helps reduce cholesterol levels by up to 17%. Not to mention, the high antioxidant levels protect against free radicals that cause aging (hello beauty food!). Plus, the healthy fats in avocados help your body to absorb more of the nutrients from other foods you eat. It’s the perfect addition to any meal!
Eggs are incredibly nutritious, containing 12 vitamins and minerals, including choline, which is great for brain development and memory! They’re also a great way to fill up on quality protein. Having high-protein eggs at breakfast has been shown to help you eat less during the day, as they help you to stay full for longer. Don’t skip the yokes either as it contains most of the nutrition including: lutein and zeaxanthin—two antioxidants that help keep eyes healthy. Lutein may also help protect your skin from UV damage!
Rich in omega-3 fats and protein, studies show that omega-3 fatty acids and protein help to protect your heart, support your hair, skin and nails, and help your brain to thrive. The omeg-3 content also works to reduce inflammation, a risk factor for many of today’s chronic diseases. Despiteit being well known for it’s healthy fats, it’s also rich in the essential minerals including iron, calcium, selenium and phosphorus and vitamins like A, B and D! It really is one of the most amazing additions to your weekly menu.
Wholefood Dietitian, Founder of The Body Dietetics Accredited Practising Dietitian Author of Wholefood Entertaining Creator of VIRTUE by The Body Dietetics - Paleo Wholefood Baking Mixes Inside Out Nutritious Goods Ambassador Advocate for Individualised Eating based on Wholefood Diets Contributor to various magazines and online health sites