Did you know chia seeds have eight times more joint-nourishing omega-3 fats than salmon? And coconut oil holds up better in heat than olive oil, making it more nutritious in cooking?
When it comes to healthy eating, not all foods are created equal.
“Superfoods such as chia and coconut oil are a unique group of nutritionally dense foods,” says nutritionist Jacqueline Alwill. “They’re packed with macro and micronutrients.”
“Macronutrients, such as proteins, carbohydrates and fats, are found in many everyday foods but superfoods are also rich in micronutrients, such as vitamins, minerals and enzymes, giving them a powerhouse of health benefits.”
You don’t need to be a healthy-eating expert to start working superfoods into your diet.
“It’s as simple as adding a sprinkle of chia to your morning oats or snacking on yoghurt and berries,” says Jacqueline. “Adding superfoods to your meals not only boosts nutrition – they also make you feel fuller for longer to prevent weight gain.”
And you won’t just see benefits on the scales – your skin, mood, heart and gut will be happier, too. Try these six today…
Chia seeds Good for building strong bones.
Don’t let the tiny size fool you – these seeds pack a powerful nutritional punch!
“Chia seeds are a great source of omega-3 fats, which have been shown to improve joint mobility, ease muscular pain and even improve arthritis,” says Jacqueline.
Chia’s subtle nutty flavour means it’s easy to work into savoury and sweet meals.
“Aim to have a tablespoon of chia every day. Sprinkle chia seeds over your breakfast, use it in baking or simply mix it with water for a healthy drink.”
Coconut oil Good for nourishing dry skin types.
Ever since supermodel Miranda Kerr attributed her glowing skin and hair to “four teaspoons of coconut oil a day”, it’s been hot news in health-food circles.
“Coconut oil nourishes from the inside out,” says Jacqueline. “It’s full of medium-chain fatty acids, which convert to energy rather than being stored as fat. It nourishes dry skin and is safe enough to use on babies with nappy rash.”
But some studies show coconut oil may also raise cholesterol, so make sure you limit yourself to just a few teaspoons a day.
Yoghurt Good for improving gut health.
It’s not the latest superfood on the block but yoghurt is still one of the best!
“Yoghurt is a natural source of good bacteria. Eaten regularly, it can improve gut health by making it more efficient at absorbing nutrients from food,” says Jacqueline.
“Organic and full-fat are best as they tend to have less sugar and fewer toxins.”
Beetroot
Good for heart health.
Eat your reds! Beetroot is rich in the antioxidant betalain, which gives the vegetable its rich colour, along with a host of health benefits.
“The antioxidants in beets have been shown to lower blood pressure and maintain heart health,” says Jacqueline.
Eat beets whole (including the leaves) to take full advantage of its benefits.
“Saute the leaves to create a tasty side dish.”
Acai berries Good for an immunity boost.
Studies show these purple South American berries are richer in antioxidants than cranberries, raspberries and blueberries.
“They’re packed with plant sterols and amino acids, which strengthen the immune system,” says Jacqueline.
“Powdered acai is the easiest way to work these berries into your diet. Add a spoonful to juice or a smoothie, or sprinkle on top of yoghurt.”
Quinoa Protein-packed gluten-free grain.
Quinoa is naturally low GI and can assist with keeping control of your blood-sugar levels, slowly releasing energy throughout the day and preventing spikes. It is also high in fibre, and can help with preventing indigestion and bloating. As far as grains and seeds go, it has the highest protein content, which is essential for muscle growth and recovery.
Use quinoa in place of rice or couscous in your next dinner, or toss through a fresh salad.
