16/11/2018 by Rich Levy 0 Comments
5 Affordable Superfoods to Include in Your Diet
Everyone talks about fancy and exotic superfoods, such as goji berry, acai, maca root and spirulina powder and why it's beneficial to include these in your diet. However not everyone has access to these superfoods due to location and prices. For this reason, I decided to share with you a list of superfoods that are more accessible and some tips on how you can introduce these into your diet.
Some Facts You Should Know About Superfoods
First of all, it’s important to understand what makes superfoods different from other foods and why you should include these in your everyday meals. Even if there is no scientific definition for superfoods, it’s safe to say that superfoods have more nutrients and are packed with vitamins, antioxidants and minerals. Most of these superfoods are plant based, but you can get meat based and diary based ones as well.
Wondering why you should consume these foods, it’s simple … generally these have less calories, will boost you every day nutritional content and they taste really good. And best of all, the superfoods I will recommend bellow will not make you go bankrupt and you might already have these in your kitchen.
Here are some of the most delicious, nutritious and affordable superfoods to eat daily:
1. BerriesEating blueberries, blackberries, raspberries, strawberries or a combination of these berries, will be very beneficial for you, as these are full of antioxidants, fibres & vitamins (such as vitamin C and vitamin A). While the fibres will keep your digestive system healthy, the antioxidants help your body to fight against cancer, heart disease & even dementia & vitamin C will help lower your blood pressure & control the stress level.
Tips to introduce berries in your diet: you can use fresh berries or frozen berries to prepare some delicious smoothies in the morning. You can also have these as a snack between your main meals.
Yes, you can consider the humble egg a superfood, as it is a great source of good protein & it includes antioxidants such as lutein and zeaxanthin. These antioxidants will help keeping your eyes healthy and act like a shield for your skin against UV radiations. Tips to introduce eggs in your diet: check out some of my breakfast recipes and start including eggs into your diet.
3. Olive oil
Olive oil includes antioxidants such as the phenol & healthy monounsaturated fatty acids. Studies show that the antioxidants and fats in olive oil will help in lowering your cholesterol. Consuming olive oil is also beneficial for those who suffer from type 2 diabetes.
Tips to introduce olive oil in your diet: first of all, I recommend using a clod-pressed or extra-virgin olive oil to get the best result and nutritional values. I also recommend consuming olive oil in salads or a raw tablespoon per day.
As I previously said, you can also easily find on the market dairy based superfoods, such as yogurt. This superfood is full of probiotics which help reducing the levels of harmful bacteria in your gut. Besides including a good source of protein, vitamin B12, potassium and zinc, it is also a good source of calcium.
Tips to introduce yogurt in your diet: You can make a delicious smoothie in the morning using your favourite fruits or you can create a delicious homemade ice cream and have it as a snack. Make sure you always go for Greek yogurt and avoid flavoured yogurts as these contain sugar, preservatives and artificial colours.
Dark leafy greens have generally more nutritional values than an iceberg salad or a cos salad. This is the case for leafs such as kale, spinach, watercress or arugula. Yes, some of these leafs are not so accessible to everyone, however spinach is an affordable option to consider and you can find this in most supermarkets. Spinach is full of vitamins, such as vitamin A, C, E & K; it includes fibres, calcium, magnesium, potassium & iron. This superfood will help you lose weight and it will help fighting diabetes, cancer and brain related diseases.
Tips to introduce spinach in your diet: best way to consume spinach in order to get all your nutrients, is in raw state. So, try combining spinach with other dark leafs and vegetables for a healthy salad option, which you can have as part of your dinner or lunch.
Want to learn more about superfoods and how to introduce these in your everyday diet? Get in touch with me and we can work on a personalised nutritional plan to suit your requirements.