The Super Foods you Should be Eating

31 August 2016

Sayings like "you are what you eat" drive home the point that your diet can play a huge part in your overall health.

Recently, the Mirror, in association with supermarket chain Aldi, reported advice from nutritionist Keris Marsden regarding "super foods" - basically, especially nutrient-rich foods - which are not only healthy, but also easy to daily source and serve.

Asparagus

Fibre, folate and the vitamins A, C, E and K are all packed into asparagus, which is also good for protecting against cancer and ageing, thanks to the rich amount of the antioxidant glutathione that it includes. Furthermore, if you suffer from water retention, keep in mind that asparagus is a natural diuretic capable of improving the body's fluid balance.

Beetroot

For lowering blood pressure and your risk of heart disease and dementia, beetroot is a good choice, as it improves blood flow to the brain. Beetroot juice is useful when you're engaging in exercise like physical activities you can enjoy on our fitness boot camps, as studies have indicated that it can enhance exercise by helping with delivery of oxygen to the muscles.

Strawberries

These are an especially summery treat, and you'll likely be delighted to know that they are also a great source of vitamin C. This vitamin can improve your immune system and also help your body to produce collagen. Collagen is crucial for your skin's elasticity and can also help keep ageing and sun damage at bay. All of this when you eat just a few strawberries daily!

Raspberries

As well as their abundant fibre content, raspberries are notable for including what is called rheosmin, which is thought to be helpful for burning fat. Tucking into raspberries can lower your risk of cancer, too, thanks to their antioxidant and anti-inflammatory nutrients. Just a handful of raspberries on your porridge every morning can do wonders over the long term.

Dark chocolate

It has long been known that cocoa has polyphenols which can reduce risk of heart disease and cancer. However, some chocolate can contain too much milk and sugar for your needs; therefore, stick to dark chocolate that has 70-85% cocoa solids. You should also limit each serving to 25-30g to get the health benefits while minimising adverse effect on the waistline.

Capers

Vitamins A and K are in these flower buds, as are riboflavin and niacin. And then there's quercetin and rutin - two antioxidant compounds which, studies hint, are capable of suppressing histamine production and assisting with the treatment of seasonal allergies including hay fever. How should you serve capers? It'd be a good idea to do so with tuna, salmon, pizza or pasta sauce.

Fresh mint

Bloating and stomach ache can be relieved when you take mint. Why not put fresh mint into your salad, tea or cold drink? Putting orange and mint slices into your water can nicely flavour it. Mint can also assist in shifting weight because it can stimulate production of digestive enzymes and help satiation and optimal metabolism by boosting nutrient absorption.