· Healthy Eating · 4 Comments

Top 5 Super Foods

There are just so many fantastic foods that I found it difficult to pick only five. However, the foods I’ve chosen are packed full of nutritional goodness, being excellent sources of fibre, vitamins, minerals, some are also high in phytonutrients and antioxidants.

1) Vegetables – those amazingly colourful plants!

Vegetables contain a huge range of vitamins, minerals, and antioxidants, and are therefore the ultimate illness-busting food.

  • Green vegetables – broccoli, spinach and kale – are absolutely packed with vitamins and minerals, including vitamin A, B, C, E, calcium, iron, and also fibre. With such a mix of goodness, these vegetables are an absolute must in our diet.
  • Orange and yellow vegetables – squash, carrots and sweet potatoes – contain carotenoids, thought to decrease the risk of certain cancers, heart disease, and eye disorders. They are also thought to enhance the immune system.
  • Garlic and onions – may help fight cancer and heart disease.

Try to eat a variety of different vegetables and include as many colours as possible in your diet. You can increase your veggie intake by adding extra to soups, stews and curries. You could also eat them raw with a reduced calorie dip, as a great snack.

2) Oily fish – a hugely beneficial little fish!

Oily fish are an excellent source of omega-3 fatty acids. Examples of oily fish are salmon, sardines, or mackerel. Omega-3 is thought to help reduce the risk of heart disease, cancer, the symptoms of inflammatory diseases, and also depression.

Aim to eat one portion of oily fish each week. Why not have a delicious mackerel salad for lunch? Or you could try tinned salmon with whole grain bread as a sandwich.

3) Nuts – taste the nutty goodness!

Nuts are one of the best plant sources of protein. They are rich in fibre, phytonutrients and antioxidants, they contain magnesium, iron, zinc, vitamin E, selenium, and calcium, to name but a few. Nuts are also high in plant sterols, and are a good source of monounsaturated and polyunsaturated fats.

  • Walnuts – contain omega-3 fatty acids, they are packed with a range of vitamins and minerals, including vitamin A, potassium, and magnesium.
  • Pecans – are a good source of vitamin B1, protein, magnesium and fibre. They are also believed to be helpful in fighting some cancers.
  • Almonds – contain calcium and magnesium for strong bones, vitamin E, and phytochemicals, believed to help protect against cardiovascular disease and cancer.
  • Brazil nuts – are a good source of protein, and are particularly high in selenium. They also contain potassium, phosphorus, calcium, and vitamin B.
  • Peanuts and pistachios – provide a good source of B vitamins essential for energy, protein metabolism, and the synthesis of red blood cells.

A small portion (1 oz) of nuts make a great snack between meals, and can be eaten as part of a weight loss plan, provided this is in moderation. You could also try sprinkling nuts over stir-fry’s, pasta, or salads for extra texture and flavour.

4) Grain’s – those healthy whole grains!

Whole grain’s are high in many vitamins, minerals, and phytochemicals, including protein, B vitamins, minerals and fibre. Grains actually contain many of the same antioxidants found in fruits and vegetables. Research shows a diet high in whole grains may help prevent heart disease, some cancers, obesity and diabetes.

Try to eat whole grain bread, pasta and brown rice as often as possible. Include them at each of your meals, to ensure you are eating adequate portions and gaining maximum health benefits.

5) Dark chocolate – a wonderfully healthy treat!

Last, but definitely not least – chocolate is now reported to contain the antioxidant, flavonoid. What brilliant news for chocolate lovers! It is also suggested that eating dark chocolate my help lower blood pressure, in those with hypertension. They are, however, high in fat, sugar and calories. As with most things, therefore, moderation is the key!

When cooking with chocolate, you may want to exchange the milk chocolate, suggested in the recipe, with a dark chocolate version, to benefit from the flavonoid content.

This list is merely scratching the surface, and there are so many other foods I could have mentioned. It is important to remember that there’s no such thing as a wonderful, cure-all-ills “superfood.” Eating a balanced, healthy diet, including a range of different foods each day, will go a long way to making sure you receive the maximum health benefits.

One of the keys to enjoying healthy eating is to frequently try out new foods and recipes. By getting as much variety into your diet as possible, you’ll really start to enjoy what you eat!

(This post has been written as my contribution to Problogger’s Group Writing Project).



About the author

Mel

Melanie is a Registered Dietitian who started Dietriffic in March 2007. She believes it's not so much her formal qualifications that qualify her to give advice... but her passion to genuinely help people achieve their health goals. Have you got your copy of her free book yet?

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4 Comments

  1. Shannon

    08.18.2007

    Reply

    hi i enjoyed the read

  2. Melanie

    08.20.2007

    Reply

    Hi Shannon – you are very welcome, please stop by again!

  3. Tim

    02.25.2010

    Reply

    I agree, variety is definitely the key to a healthy diet … of foods that are low in GI, high in fiber, low sugar and salt, sufficient protein, low in saturated and trans fats. Losing and maintaning weight is that easy, but many people are still trying out unhealthy fad diets with no success in the long-run.
    .-= Tim´s last blog ..Feb 25, Nuts Nutrition =-.

    • Melanie

      02.26.2010

      Reply

      Hi Tim,
      Yes I know, so frustrating! It always seems as if people want the most complicated plan to lose weight—if something seems too easy, they seem to think it won’t work. What rubbish!

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