Monday, March 30, 2020
If you’re anything like me you sometimes find it difficult and time consuming to eat a healthy balanced diet. But with these readily available ingredients along with some delicious recipes that are easy to whip up you can get yourself some pretty cool super powers! Well maybe not, but you’ll certainly be filling yourself up with some of the healthiest foods out there.
1. Kefir
To instantly upgrade any breakfast cereal, smoothie or latte, go full nutritionist and ferment your own milk. Kefir grains are, in fact, not grains at all but a “symbiotic community” of yeast and bacteria that bestow your milk with probiotics. “This improves metabolic health by boosting the blood sugar control hormone GLP-1,” says Goggins, while the calcium increases calorie burn, the International Journal of Obesity reports.
2. Marmite
According to studies by the University of York, Marmite can increase your levels of GABA, a chemical messenger associated with deeper sleep and reduced anxiety. The study authors posit this effect is due to its high levels of mood-balancing vitamin B12.
3. Violette Potato
All types of potato are rich in potassium and vitamin C, but purple ones “boast a rich anthocyanin content, like berries. Plus, they’re great for colon health,” says Goggins.
4. Butter Popcorn
Low-calorie popcorn snack bags might seem like the smart option, but many are coated with powdered sugar and flavourings. There are ways to keep its health credentials golden, however. A study by the University of Scranton in Pennsylvania found that popcorn contains more health-boosting polyphenols than most fruit – and these nutrients are also better absorbed when eaten with a dose of healthy fats. Drizzle with organic butter.
5. Mango
An unlikely contender for a super fruit, being that it is both higher in sugar than your usual bag of frozen berries and less obscure than, say, acaí or goji. But its benefits are twofold. An Oklahoma State University study found mango consumption re-stabilised blood glucose in overweight subjects and other research on hungover mice (yep) found liquid mango boosted recovery.
6. Cafe Mocha
Recent studies show that up to five cups of coffee a day can be beneficial, reducing your risk of type 2 diabetes, heart disease and liver cancer, says Shah. Which means upgrading to a triple-shot can help you on your way to a healthy buzz. Furthermore, a US study found that subjects who consumed both cocoa and caffeine together before a test demonstrated better cognitive performance and focus, making a mocha the ideal pick-me-up before a soporific afternoon meeting.
7. Blueberries
If superfood smoothies are your thing then you need to be throwing these berries in your blender by the bunch. Not only are they full of taste they also pack a powerful nutritional punch and are one of the superfoods for weight loss.
8. Oats
It doesn’t get much easier than pouring a load of these guys out into your bowl. It seems unfair to be able to get so many nutritional benefits for so little effort, but we’ll take it. Whether it’s with porridge, yoghurt, honey, fresh fruit…. these fibrous grains can add nutrition to a whole host of foods.
9. Spinach
Whilst it may not make you as strong as Popeye it’s a raw superfood for weight loss that also maintains its nutrients cooked. It goes with anything from a salad to a curry and certainly adds a nice touch to this Sweet Potato and Spinach Curry.
10. Almonds
You’d be nuts to neglect these nutrient filled shells. They’re absolutely packed with fiber. They can be eaten raw or added to salads, casseroles, Thai dishes and plenty more.