Even though there is a lot of hype surrounding superfoods, it's for a valid reason. Superfoods are amongst the healthiest food varieties you should eat regularly. While there's no actual definition of a superfood, nutritionists consider them multitaskers - food varieties overflowing with different disease-fighting nutrients delivered in a delicious form (like antioxidant-packed blueberries, for example).
However, some super-healthy food varieties are somewhat exotic and costly to include into our diets every day (ahem, goji berries)
We're all for attempting new foods, and variety is vital for a healthy diet, so we set out to track down the healthiest foods that were not difficult to incorporate into your everyday diet.
The healthiest diets and lifestyles centre around real food in its natural form. Plenty of fruits, vegetables, healthy proteins, whole grains and healthy fats. Added sugar and sodium are restricted.
That said, here is a list of easy-to-find and easy-to-eat everyday superfoods for you to try and incorporate into your diet.
1. Cinnamon
In addition to the fact that cinnamon is delicious and easy to incorporate into almost every meal, it's also full of antioxidants, assists with reducing inflammation and further improves your insulin sensitivity. The only downside is that the cheap cinnamon you regularly find in supermarkets isn't the best quality. Look for organic Ceylon cinnamon and try to become acclimated to sprinkling it in your cooking every day.
2. Chia Seeds
Whenever we talk about superfood varieties, one of the first things that get mentioned is chia seeds. Chia seeds are rich in fibre and nutrients like protein, iron, omega-3 and vitamins, and they are exceptionally good for heart health. Chia seeds also promote great metabolism and control blood glucose levels and cholesterol levels while aiding in good digestion. They are full of antioxidants that flush out the toxins from your body.
3. Vitamin C Rich Fruits
Vitamin C is vital for producing white blood cells and antibodies that ward off infections; it's also a fantastic antioxidant that shields cells from free-radical damage and assumes a critical role in producing skin-firming collagen.
Practically all citrus fruits are rich in vitamin C. With such an assortment to choose from, it's not difficult to add a portion of this vitamin to every meal. Popular fruits rich in vitamin C include oranges, lemons and grapefruit.
Oranges: Oranges are one of the most underrated fruits, which have become popular again during the global health pandemic that is Covid-19. Oranges are a magnificent source of vitamin C - only one large orange (or a cup of orange juice) contains an entire day's portion. Oranges are also high in fibre and folate.
Berries: Berries are not only a great source of vitamin C, but they are also excellent sources of fibre, something that most people don't get enough of. Fibre helps to keep your digestive system functioning properly and healthily. Plus, it's beneficial for your heart and your waistline since it's so filling.
All berries are good for your health, so make sure to switch them up. In colder months when berries aren't in season, use frozen berries (without sweeteners), perfect for oatmeal, smoothies, or thawed in yoghurt. Raspberries (a standout amongst breakfast food varieties for weight reduction) have the most fibre at 8 grams per cup and contain ellagic acid, a compound with anti-cancer properties. Similar amounts of blueberries include half the portion of fibre (4 grams). However, they are loaded with anthocyanins; these are antioxidants that assist with keeping your memory sharp as you age. A cup of strawberries has 3 grams of fibre and more than a full day's suggested intake of skin-firming vitamin C.
4. Salmon
Many people aren't huge fans of fish or seafood, and if you happen to be one of those people, we're not judging you. The thing is, salmon has countless benefits, and it tastes great. Other than omega-3 unsaturated fats, it has protein, potassium, B nutrients, selenium, and antioxidants. If you're not yet sold on the idea, try a poke bowl and fall in love with this body-friendly fish.
5. Tea
Research shows that you could diminish your risk of getting Alzheimer's, diabetes and a few cancers if you drink tea consistently. In addition to having better teeth, gums and stronger bones, tea could also help with weight loss.
How? Tea is rich in a class of antioxidants known as flavonoids. No matter the type of tea you pick, boost the power of its flavonoids by drinking your tea when it's freshly brewed. If you enjoy keeping a batch of cold tea in your refrigerator, add a lemon slice or a little bit of lemon juice. The citric acid and vitamin C in that lemon will preserve the flavonoids.
Green Tea: Green tea helps retain the most antioxidants and polyphenols responsible for boosting your immunity and protects you against influenza and coughing. The consumption of green tea has additionally been connected to promoting good heart health as well as being known to facilitate clear skin and healthy hair.
6. Cruciferous vegetables
These include cabbage, Brussels sprouts and cauliflower, as well as greens like kale, collard greens, turnips, kohlrabi and mustard greens. These vegetables are a great source of vitamins and fibre.
Cruciferous vegetables are vital to good gut health and should be added to your diet.
7. Legumes
This broad category includes black, red, kidney and garbanzo bean varieties, as well as soybeans and peas. Legumes are a great source of fibre and folate making them a must have in your diet. There have been a few studies suggesting that beans can lower your risk of heart disease.
Legumes and beans are also a great source of vegetable based protein, allowing you to make a hearty meal without meat.
8. Tomatoes
They are rich in vitamin C, lycopene and other nutrients that have been proven to lower the risk of developing prostate cancer. Further than this, Tomatoes are affordable and versatile. Whether you are cooking up a hearty casserole or a simple pomodoro pasta, tomatoes make for a healthy and delicious addition.
Where to Buy Your Superfoods in Cape Town?
Being able to get your dose of superfoods is easy thanks to grocery delivery at Wildsprout. We work hard to get the freshest ingredients to our customers in the shortest time possible!