The very best superfoods of 2018, according to a nutritionist.
But how do we know which foods are super?There
have been several studies spanning several years within the nutrition
industry to identify the impact of certain foods, but Gavin says there’s
one simple way to define a food as “super”.“Anindicator on what makes food super is whether or not it has a positive impact on gut health,” he explains.
“Improving your gut health decreases the low-grade systemic inflammation in the body, meaning your risk of developing amodern metabolic lifestyle disease is radically reduced.”“A superfood can be classified as such if it addresses three key areas of oxidation, inflammation or gut health.”So
without further ado, here are the best foods to consider if you want to
up your nutrients and momentarily step away from typical Christmas fare
this summer break.
Kefir
Kefir is
a cultured, fermented beverage that tastes a bit like yogurt. It’s made
using “starter” grains; a combination of yeasts, milk proteins, and
bacteria.Gavin
says: “Kefir is a probiotic and great for gut microbiota. With kefir
grains containing approximately 30 strains of beneficial bacteria, it
will support good gut health and can ease bloating and IBS symptoms. Add
it to your morning breakfast cereal, or pour a serve into your
smoothie.”
Spirulina
Spirulina
grows in both fresh and salt water. It is a type of cyanobacteria, or
blue-green algae, which many people say tastes like seaweed, but a
little more “sulphury”.
“It
contains amino acids and is rich in antioxidant, anti-inflammatory
properties and other nutrients that aren’t found in the average daily
vitamin,” Gavin explains.
“With
high levels of calcium, niacin, potassium, magnesium, B vitamins and
iron, spirulina may decrease inflammation in the bloodstream, and can
lower low-density lipoproteins (LDL) and triglyceride levels. Add a
teaspoon of spirulina to your smoothie or yoghurt.”
Garlic
We
all know what garlic is, and for many, there’ll certainly be some
sneaking its way into your Christmas mealtimes – though it’ll mostly be
cooked.
According to Gavin, to bring out garlic’s superfood qualities, it’s best to consume it raw.
“Garlic
contains anti-microbial and anti-inflammatory properties. Several
studies indicate consuming raw garlic can prevent stomach and colorectal
cancers,” he says.
“It’s
an anti-bacterial, anti-parasitic, a blood purifier and can protect you
from cold and flu. While the most common way to consume garlic is by sautéing
it with onion and oil, consuming it raw or semi-cooked is recommended
as the heating process weakens some of its medicinal properties.
Crushing a garlic clove into a small cup of water and drinking is a quick way to consume.”
Well, that’s one way to kick-start your Christmas morning instead of a mimosa. Most of the year's top superfoods can be found at any supermarket. Image: supplied.
Mushrooms
Gavin says: "Chaga
mushrooms in particular are rich in amino acids, antioxidants, iron and
additional nutrients which can reduce inflammation. The combination of
nutrients is said to fight the ageing process and support the immune
system. When sautéed in oil, mushrooms make the perfect side dish or toppings to a variety of meals."
Now that we can get around.
Turmeric
Arguably the buzziest superfood of the year (you'd be hard-pressed to find a hip cafe not
serving something on their breakfast menu with turmeric in it), Gavin
says the spice is an incredibly strong antioxidant and can be consumed
in a variety of ways.
"It
contains bioactive compounds called curcuminoids. Curcumin is the main
active ingredient and most important of the curcuminoids," he explains.
"Turmeric
has powerful anti-inflammatory properties and is a very strong
antioxidant. Add it to your curry, scrambled eggs or make a turmeric
latte."
Sweet potato
A
crowdpleaser and go-to side dish, Gavin says sweet potato and its many
health benefits have made it a staple on the superfood list this year -
and most likely will be for many years.
Why? "It contains beta-carotene which makes it an excellent source of vitamin A," Gavin explains.
"It’s also packed with vitamin C, manganese, vitamin B6, potassium and has a low glycaemic
index, making it a great source of carbohydrate. Bake it in the oven
with the skin on for optimal taste and health benefits. And don’t forget
to eat the skin for an extra hit of fibre and potassium!"
Noted.
Salmon
Last
but certainly not least, Gavin says our favourite pink fish has been a
health food hit in 2018, and like sweet potato, will continue to make
the list of top superfoods for years to come.
"Salmon is rich in omega-3, high in vitamin B, potassium and is a great source of protein," he says.
"All
these nutrients make salmon a superfood that fights heart disease and
inflammation. Have it raw, cook in the oven, or lightly fry with a bit
of oil on the stove top."
So there you have it - the top seven superfoods of the year to keep you fighting fit through festive season.
Don't forget to opt-in to Our Healthy Living Society and get 3 free gifts while receiving the latest information on health, well-being and groundbreaking news about natural nutrition.
No comments:
Post a Comment