Seven Superfoods For Everyday

Superfoods are given their name due to their extremely high level of nutrients and health benefit properties, with each having at least 12 unique health benefits. Superfoods are great for reducing stress, boosting energy, aiding digestion, reducing the risk of cancer and other diseases, feeding beautiful skin, boosting immunity and many other amazing health benefits - all from simple foods! Check out our list of seven superfoods that you can include in your every day diet: 

Cacao 

Raw cacao is full of flavonoids, which acts as natural antioxidants that fight free radicals that cause disease and ageing. Raw cacao contains up to four times the antioxidants of traditional cacao powder, and has the highest antioxidant value of all the natural foods in the world. Scientists from Cornell University in the US recently discovered that raw cacao contains nearly twice the antioxidant content of red wine, and up to three times the antioxidant content of green tea.

The cacao bean is also rich in magnesium, an energy mineral and vital electrolyte. This super-food is also a good source of sulfur. Sulfur is associated with strong nails, shiny hair and a healthy liver and pancreas. In fact it is the flavonoids in cacao prevent fat-like substances in the bloodstream from oxidising and clogging the arteries. 

Drinking a cup of hot cacao before meals can diminish your appetite by helping the body tune in to its natural appetite. This warming and nourishing hot drink is also a perfect dessert for those who have a sweet tooth and get sugar cravings! Check out our recipe:

RAW CACAO HOT CHOCOLATE
(Serves 2)

2 cups milk of choice (any nut, rice, soy, seed or organic dairy milk)
1 heaped tablespoon of Raw Cacao Powder
1/2 teaspoon of ground cinnamon
1/2 teaspoon of vanilla bean paste OR 1 teaspoon of vanilla bean extract
1 tablespoon of dark agave syrup

Combine milk, cacao, cinnamon, vanilla and agave syrup in a small pot with a whisk.
Gently heat.
Pour into serving cups and enjoy!

Chia

Full of omega-3s and fibre, Chia seeds are one of nature's number one superfoods. An excellent superfood for healthy skin, these tiny seeds hold over NINE times more omega-3s than salmon! Omega 3s are essential in preventing ageing, inflammation and damage to skin, and unfortunately a large majority of western diets do not include enough omega-3.

Chia seeds contain double the fibre of oats, and they are also an excellent source of 'complete' protein (23%). They are also rich in antioxidants, vitamins and minerals too!

To break it down, here are some of the many benefits of including Chia in your everyday diet:

You feel fuller, faster
High in fibre
High in protein
High in Omega-3 Fatty Acids
High in manganese
High in phosphorus
Helps maintain strong teeth and bones
Combat diabetes
Improve heart health
Slows down the body's conversion of carbs to simple sugars, which therefore decreases sugar spikes which age the skin.

Use Chai seeds in your salads, stir fries, breakfast cereals, baking or smoothies - they have such a mild taste that they can be used in almost any dish! Stay tuned for our Chia Pudding with Mango and Coconut Salsa recipe going live on the blog next week!

Goji Berries

Unique among fruits because they contain all essential amino acids, goji berries also have the highest concentration of protein of any fruit. They are also loaded with vitamin C, contain more carotenoids than any other food, have twenty-one trace minerals, and are high in fiber. Boasting 15 times the amount of iron found in spinach, as well as calcium, zinc, selenium and many other important trace minerals, there is no doubt that the humble goji berry is a nutritional powerhouse.

This amazing little superfruit also contains natural anti-inflammatory, anti-bacterial and anti-fungal compounds. Their powerful antioxidant properties and polysaccharides help to boost the immune system. It’s no wonder then, that in traditional Chinese medicine they are renowned for increasing strength and longevity.

In traditional Chinese medicine, the goji is said to act on the Kidney and Liver meridians to help with lower back pain, dizziness and eyesight. They are most often consumed raw, made into a tea or extract, or as an ingredient in soups.

Gojis are most commonly available in dried form, and make a great snack eaten as is, added to trail mix, muesli or oatmeal. They can also be soaked for a couple of hours in enough water to cover them. Then the soak water can be drained off and makes a delicious drink, or both water and berries added to smoothies.

Kale 

Kale, also known as borecole, is a vegetable with many health benefits, minerals, vitamins, nutrients, polyphenolic flavonoid compounds such as beta carotene, lutein, zea xanthin etc. Kale contains many antioxidants, almost no fat and no cholesterol and that’s why it was famous even in ancient times. 100 grams of kale contains just 50 calories.

Kale contains many phytochemicals such as sulforaphane and indole-3-carbinol that help prevent colon and prostate cancer. Kale also contains a metabolite of indole-3-carbinol called di-indolyn-methane (DIM) that’s an effective immune modulator, with antiviral and antibacterial properties.

Kale is an excellent source of vitamin A with as much as 512 % of the recommended daily dosage in 100 grams. This vitamin is essential for healthy mucus skin and membranes and it offers protection against oral cavity and lung cancer. Another great vitamin in kale is vitamin K with 700% of the daily recommended intake. This vitamin protects the bones from osteoporosis by strengthening them. This vitamin also helps with limiting neuronal brain damage and is therefore used for treating Alzheimer’s disease patients.

Kale contains one of the most powerful antioxidant vitamins – vitamin C with 200% of the recommended daily intake. Vitamin C helps fight free radicals, helps in the prevention of flu and cold, fights inflammations and infections and helps in iron absorption in the intestines. Other important vitamins are the B complex group of vitamins: pyridoxine (vitamin B6), pantothenic acid, thiamin etc. that are great for improving the metabolic functions in the body. There are many minerals as well: iron, copper, manganese, calcium, potassium, sodium, phosphorous etc. Potassium is an essential part of body and cell fluids and as such, it helps control blood pressure and heart rate. Manganese is a co-factor for the superoxide dismutase antioxidant enzyme. Iron and copper are vital for the creation of red blood cells.

Kale’s health benefits are numerous: from protecting the eyesight, bones, heart, body cells, to offering protection and prevention from many diseases such as anemia, cardiovascular diseases, prostate and colon cancers, eyesight-related issues etc. 

Use Kale in salads, smoothies, or roast the leaves in spices to make Kale Chips (recipe coming soon!) 

Maca 

Maca is a root belonging to the radish family grown in the mountains of Peru. Just one teaspoon of Maca powder in your smoothie once or twice a day can give you amazing health benefits. Most people feel their mood and energy level lift almost instantly. Users report their energy, stamina and endurance. Maca has been shown to increase not only the male and female sex drive, but the production of sperm as well and also increases fertility in both men and women. 

Maca has also been found to help migraines. Because most migraines are related to an imbalance in hormone levels, or fluctuating hormone levels, maca works by leveling out those levels. Maca doesn’t create any hormones in the body – it just helps the body produce them more consistently and effectively. It helps balance the body’s production of estrogen and progesterone. Maca also helps restore balance to the hypothalamus and pituitary glands – the body’s master gland system. Maca also enhances memory as well as our ability to learn and process mentally.

 Maca includes 55 phyto-chemicals, including vitamins B1, B2, B12, and Vitamin C, zinc. It has amino acids, calcium and phosphorus as well. Maca’s 22 fatty acids function both as a fungicide and as a local antiseptic. These actions, along with the natural Vitamin C and zinc are believed to help aid in overall immunity enhancement.

Here's a breakdown of the amazing health benefits you can get from taking small doses of Maca every day:

Balances hormones
Boosts energy
Improves fertility
Clears skin blemishes
Supports the immune system
Promotes muscle growth
Boots libido
Helps depression
Helps insomnia
High in potassium and calcium
Improves memory

Spirulina 

Spirulina is a type of green algae which is in fact a cyanbacteria with amazing health benefits and properties. It’s mostly known for its richness with chlorophyll, protein and other nutrients

Spirulina contains all amino acids: omega 3, 6 and 9, but it’s especially rich in omega-3 fatty acids. It is also rich in iron – a mineral essential for the overall health, especially for the red blood cells creation. Its high content of chlorophyll acts as an immune system boost and it removes the toxic compounds from our body. It has many other nutrients such as minerals and vitamins including thiamin (B1), pyridoxine (B6), riboflavin (B2), nicotinamide (B3), folic acid (B9) etc. and vitamins D, A, E and C as well as minerals calcium, potassium, iron, chromium, copper, magnesium, selenium, phosphorous, zinc, selenium and many more. 

Spirulina is very rich in calcium and it contains 26 times more calcium than milk, which is why it is recommended to use with small children whose calcium needs are very big and also with elderly people whose bones have started to weaken. 

As it is rich in phosphorous as well, spirulina is excellent for remineralization of the teeth. The tooth enamel weakens over time, so important minerals such as this one help the teeth mineralize again. Other health benefits of spirulina include help during weight loss by burning extra fat during a tough workout and it is also able to bond with heavy metals in the body and get rid of them. 

Spirulina is available as powder, in capsules, pills, supplements etc. so choose your favorite. Also, it can be added to smoothies, meals, shakes, juices etc. to enhance their health benefits.

Açaï

The Açaï berry has extremely high levels of anti-oxidants, minerals, and vitamins that have health benefiting and disease preventing properties. Açaï berries contain many polyphenolic anthocyanin compounds that act as anti-ageing, anti-inflammatory, anti-cancer functions by virtue of their anti-free radical fighting actions. In addition, tannins are known to have anti-infective, anti-inflammatory and anti-hemorrhagic properties. Açaï berry is also rich in medium chain fatty acids like omega-9 and omega-6. These compounds help reduce LDL-cholesterol level and raise good HDL-cholesterol levels in the body and thus help prevent heart disease. In addition, the essential fats help prevent skin dryness by maintaining adequate moisture in the skin.The Açaï berry's pulp has high levels of dietary fibre. Açaï berries contain a potent amount of minerals like potassium, manganese, copper, iron, and magnesium. Potassium is an important component of cell and body fluids that helps controlling heart rate and blood pressure. Manganese is used by the body as a co-factor for the antioxidant enzyme, superoxide dismutase. Further, they are rich in B-complex vitamins and vitamin-K. Contain very good amounts of niacin, vitamin B-6 and riboflavin. These vitamins are function as co-factors and help body in the metabolism of carbohydrates, proteins, and fats.

Use Açaï in smoothies and breakfast bowls as an easy additive to your morning routine.