Patients ask me often about the best, healthiest foods to eat. The term “Superfood” has been so overused, it leaves many wondering what really are the best foods to eat for the best nutritional benefit.
A superfood can really be any food which is nutrient dense and maximises the benefit to the body. Obviously a food such as a packet potato chip is nutrient empty and calorie-rich. The benefit to the body is low. In contrast, goji berries are nutrient and anti-oxidant dense and is a higher benefit for the body per mouthful.
Do you want to know what are the easiest to find, cost effective and super nutrition-rich foods?
1. Quinoa
This gluten-free seed is packed with protein, iron, fiber, magnesium, and zinc. Used in salads, as a side dish or as oatmeal substitute. An oldie but a goodie :)
2. Chickpeas (Garbanzo Beans)
High in heart-healthy soluble fiber, folate, potassium, and protein. Best served with salads, stews, and soups.
3. Avocado
This delicious fruit is rich in mono-unsaturated fatty acids, which helps lower blood cholesterol levels. Also packed with soluble fiber, and folate. Avocados are delicious by themselves or included in salads, soups, dips, dressings, and spreads.
4. Plant-based Oils
Plant-based oils are rich in heart-friendly mono- and poly-unsaturated fatty acids. Examples of plant-based oils are hemp, peanut, soybean, sesame, sunflower, avocado, grapeseed, walnut, safflower, and olive oil. All organic and Non-GM are ideal.
5. Mushrooms
Forget the average button form found in your supermarket, I’m talking about variety, wild and medicinal! Some are enoki, shitake or even Reishi. These fungi have that umami flavor that adds savoir to dishes. They are low-calorie, and packed with vitamin D, riboflavin, niacin, and pantothenic acid. Have you tried a mushroom burger yet?
6. Collard Greens
You thought I was going to have Kale, right? I’m over this fad and recommend instead collard greens;) Collards are from the broccoli and cabbage family and have similar health benefits. Rich in lutein and zeaxanthin, collard greens help protect your eyes from macular degeneration which results to poor vision. Collard greens may also help guard against dementia or other conditions of the decline of mental ability.
7. Walnuts
All nuts in moderation and raw form are rich in many essential nutrients but walnuts are one of my favourite. These nuts helps keep the heart and brain healthy, being high in mono-unsaturated fats, and omega-3 fatty acids. Add to oatmeal, breads, and salads, or enjoy as a snack.
8. Berries
Berries are full of vitamin C, fiber, and antioxidants, which help ease many symptoms. The dark varieties (cherries, blueberries, blackberries) contain high levels of anthocyanins which help boost memory too. Others include goji, strawberries, inca berries and my favourite mullberries.
9. Herbs
Sprinkled over dishes, soups, and salads, herbs not only add flavor, but contains phytonutrients and protective polyphenols that help the body fight certain types of cancers, heart disease, and diabetes.
Some of the top herbs to include in your meals are –
Enjoy including your diet with these and many other superfoods for a life full of energy and vitality.
For more information or questions, get in touch!
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Koji is a less known superfood found in a variety of macrobiotic foods. Containing Aspergillus oryzae, koji is used to make foods such as miso, amazaki and tamari.
Studies spanning decades investigate several Japanese staple foods as being potentially responsible for lower cases of CVD in Japan when compared with CVD in other countries such as Australia
The Japanese macrobiotic diet has a fascinating history that dates back several centuries. Its roots can be traced to the teachings of George Ohsawa, a Japanese philosopher, who believed that food plays a critical role in achieving physical and spiritual balance.