What are superfoods?

(The information below has been edited from Holland and Barrett health hub in order to learn what superfoods are and how to use them, also added product ideas).

The word usually describes a food, or indeed drink, that’s highly nutritious – from kale, beetroot and berries to nuts, green tea and salmon – although there’s no set legal definition.

And when we say highly nutritious, we mean it’s a good source of things like protein, fibre, iron, copper, magnesium, antioxidants – all the good stuff! As well as this, they also contain natural plant molecules which have antioxidant properties.

4 top benefits of superfoods

1. Superfoods are full of vitamins and minerals
2. Superfoods contain antioxidants
3. Superfoods can promote good health
4. Superfoods for weight control 

As superfoods are mainly vegetables or considered natural, including more into your diet could help you lose weight and/or maintain a healthy weight.

some of the best superfoods

There may be no such thing as a miracle food, but these vegtables, fruit can still make a valuable contribution to a healthy, balanced diet:

Pomegranate

This fruit contains a host of nutrients, including fibre, vitamin A, vitamin C and some B vitamins, plus calcium, potassium – needed for the nervous system and muscle health – and iron, for red blood cells.

It also contains 3 times as many antioxidants as green tea.

A 2012 randomised placebo-controlled study by Sheffield Hallam University showed that drinking 330ml of pomegranate juice every day could lower blood pressure in healthy, middle-aged people. Nutritional value of one pomegranate

The nutritional value of one pomegranate is

Calories	234kcal
Protein	4.71g
Fat	3.3g
Carbohydrate	52.7g
Fibre	11.3g
Sugar	36.8g

Pomegranate juice

tesco.com/groceries

£4.80

Turmeric

This spice is a source of bioactive plant compounds called curcuminoids, shown to have strong anti-inflammatory and antioxidant properties.

A 2017 review by USA’s Central Michigan University found it can reduce blood pressure and lower cholesterol levels, and also has an anti-anxiety effect.¹¹Nutritional value of one tablespoon of turmeric

The nutritional value of one tablespoon of turmeric is¹²

Calories	29kcal
Protein	0.91g
Fat	0.3g
Carbohydrate	6.31g
Fibre	2.13g
Sugar	0.3g

Rajah Haldi Ground Turmeric

by holland and Barrett

£1.25

Think this makes a nice curry, think it might go well with cauliflower.

Other green leafy vegetables

As well as kale, other green leafy vegetables are often considered to have superfood status. Some of the most popular edible green leafy vegetables include:

• Spinach
• Collard greens
• Swiss chard
• Spring greens

They contain a variety of important micronutrients like calcium, folate, magnesium, iron, vitamin K and vitamin C, as well as a healthy serving of fibre.

The antioxidants found in these foods have been shown to help:

• Prevent certain birth defects
• Protect bones from osteoporosis
• Prevent against inflammatory diseases

Not everyone is going to love munching on some raw kale or other plain green leafy vegetables; try including them in stir-frys, curries, soups, salads, smoothies, pasta dishes and more.

Nutritional value of one cup of spinach

Calories	7kcal
Protein	0.85g
Fat	0.11g
Carbohydrate	1.1g
Fibre	0.66g
Sugar	0.12g

I love spring greens with a good roast beef joint. Will put a link and traditional local recipe for this if the food crisis ever ends.

Nuts

Nuts are one of the best sources of fats and protein, with healthy fibre, vitamin and mineral to boot.

The likes of almonds, pistachios, cashews, macadamia nuts, pecans and Brazil nuts not only taste divine, but they also contain all important antioxidants.

These anti-inflammatory compounds help protect the body from oxidative stress.

Nuts are also associated with good heart health, as they contain lots of healthy fats.

Nutritional value in a serving of almonds is

Calories	164kcal
Protein	6g
Fat	14g
Carbohydrate	6.1g
Fibre	3.5g
Sugar	1.2g

Already eat nuts. Just have two of each, and mix with dried figs, dates, apricots and so forth whatever I feel like. Don’t eat it every day, just now and then, they last for ages.

Seeds

Just like nuts, seeds are also often classed as a superfood due to their vitamin, mineral, antioxidant, healthy fat, fibre and protein content.

Some of the most popular seeds include:

• Sunflower seeds

Holland & Barrett Sunflower Seeds 125g

£1.49

• Chia seeds

Holland & Barrett Chia Seeds 200g

£2.99

Description

Holland & Barrett Chia Seeds are small but mighty, packed with fibre, protein, Omega 3, antioxidants, Selenium and Zinc. Our chia seeds are seasonally harvested.

• Pumpkin seeds

Seeds can help support good heart health with all the healthy fats they contain.

Nutritional value in one cup of sunflower seeds are

Calories	268kcal
Protein	8.8g
Fat	22.9g
Carbohydrate	11.1g
Fibre	5.11g
Sugar	1.26g

There are more seeds, but I opted for these. Had them before you can sprinkle on muesli or yoghurt and jam

Spreads with no added sugar

chia-smash-apricot-fruit-spread

chia-smash-strawberry-fruit-spread

Now £4.34

Dalfour website – sugar free jam

St. Dalfour

Handed down over three generations, our recipe
uses only 100% fruit with sun-ripened grape ‘must’
as a natural sweetener.

Using grape must, the sweet by-product of winemaking, creates a healthier spread that allows the goodness of fruit to shine through.

you can mix your seeds with this jam and yogurt and muesli

yum!!

Golden Gift Bundle

Berries

Juicy berries are a sweet way to get your fill of antioxidants, minerals, vitamins and fibre.

Berries like strawberries, raspberries, blueberries, cranberries and blackberries are particularly rich in antioxidants, which may help reduce oxidative stress in the body.

These superfoods are a great way to get some sweetness in your diet without resorting to refined sugars and unhealthy snacks.Nutritional value in one cup of blueberries

Nutritional value in one cup of blueberries are

Calories	85kcal
Protein	1.1g
Fat	0.5g
Carbohydrate	21.8g
Fibre	3.6g
Sugar	14.9g

sainsburys-frozen-blueberries-400g

£2.50

These are nice with special K or muesli or you can experiment with ideas.

Green tea

Green tea is antioxidant rich and a source of caffeine, widely consumed for its superfood qualities.

This naturally good for you beverage is especially rich in an antioxidant called catechin epigallocatechin gallate (EGCG).

The rich mix of EGCG and other polyphenols and phenolic acids are where green tea’s reported health benefits – like protecting the heart – come from.

Nutritional value in one cup of green tea

Calories	2.4kcal
Protein	0.5g
Fat	0g
Carbohydrate	0g
Fibre	0g
Sugar	0g

twinings-superblends-glow

Twinings Superblends Glow 20 Tea Bags

By Twinings

Description

• Superblends – Glow, A Strawberry and Cucumber Flavoured Herbal Infusion with Green Tea, Aloe Vera and added Biotin.
• Carefully crafted by the Twinings Master Blenders, SUPERBLENDS are a simple everyday helping hand to keep you feeling great.

When your skin and hair glows, you radiate confidence and feel great. This is the inspiration behind this carefully crafted Glow blend. This blend is a delicious mix of refreshing Green tea, Aloe Vera and Cucumber flavouring. A touch of gorgeously sweet, strawberry flavouring ensures this is the tastiest part of your beauty regime.

What does it taste like? This delicious green tea is sweet, refreshing and easy to drink at any time of the day. How do I drink it? Simply use freshly boiled water and infuse the bag for at least 3 minutes. Give the teabag a few little stirs and a gentle squeeze to release the flavour before removing it from the cup. 

Directions:

How do I drink it? Simply use freshly boiled water and infuse the bag for at least 3 minutes. Give the teabag a few little stirs and a gentle squeeze to release the flavour before removing it from the cup.

Chose these as I always struggle to aquire the taste for green tea, but really want to. This blend might do it.

Legumes

Legumes are a food group including the likes of beans, peas, lentils, alfalfa, chickpeas and peanuts (the great nut imposter!)

They are classed as superfoods as they contain lots of nutrients essential for good health. Legumes are particularly rich in B vitamins, minerals, fibre and protein.

Studies have shown that legumes may be able to help reduce cholesterol and blood pressure, as well as promote healthy weight maintenance due to their filling fibre content.

Nutritional value in one cup of cooked lentils

Calories	230kcal
Protein	17.9g
Fat	0.75g
Carbohydrate	39.8g
Fibre	15.6g
Sugar	3.56g

have these in storecupboard salad nicoise

Tuna Niçoise salad/store cupboard version/haunted manor house dinner menu

sainsburys.co.uk/gol-ui/product/sainsburys-whole-french-green-beans-in-tin-400g

£1.25

INGREDIENTS: Green Beans, Water.

Seaweed

Seaweed is a collective name to describe nutrient-dense sea vegetables and is popular in Asian cuisine, and gaining popularity all over the world.

Each serving of seaweed packs in nutrients like folic acid, vitamin K, fibre and iodine.

It also differs to land vegetables and may contain different antioxidants, helping to reduce oxidative damage in cells.

Nutritional value in one cup of dried seaweed

Calories	45kcal
Protein	4.8g
Fat	0.6g
Carbohydrate	7.9g
Fibre	0.84g
Sugar	0.45g

Itsu Seaweed Sheets Sea Salt 5g

hollandandbarrett.com/shop/product/itsu-seaweed-sheets-sea-salt

Fancied trying these as I like seaweed, these look like quirky fun.

Probiotics

Sauerkraut

Hengstenberg Sauerkraut Bavarian Style 680g

£1.85

sainsburys.co.uk/gol-ui/product/hengstenberg-sauerkraut

Think this goes with German sausage? always wanted to try this.

It is advised that you consume a variety of probiotics in your daily diet for the fibre, antioxidants and healthy bacteria they contain.

Olive oil

The Mediterranean diet is hailed as one of the healthiest ways to eat. One of the key components is olive oil – a natural oil extracted from the fruit of olive trees. It contains a lot of monounsaturated fats (MUFAs) and polyphenolic compounds.

Consuming extra virgin olive oil in your diet provides you with healthy fats, as well as polyphenols.

However, refined (processed) olive oils won’t benefit you in the same way so make sure to buy some of the good stuff!

Nutritional value in one tablespoon of olive oil

Calories	124kcal
Protein	0g
Fat	14g
Carbohydrate	0g
Fibre	0g
Sugar	0g

Filippo Berio Organic Extra Virgin Olive Oil 500ml

ainsburys.co.uk/gol-ui/product/filippo-berio-organic-extra-virgin-olive-oil-500ml

Have loads of this on storecupboard salad nicoise. Cook with olive oil.

Garlic

Garlic not only tastes amazing, it also contains several nutrients that make it a superfood.

You will find vitamin C, manganese, selenium, fibre and vitamin B6, which could help support immune function and other health benefits.

Nutritional value of one garlic clove

Calories	4.5kcal
Protein	0.2g
Fat	0.02g
Carbohydrate	0.1g
Fibre	0.06g
Sugar	0.03g

Cook with this when the food and energy crisis ends.

Seafood

Seafood contains an array of health-supporting nutrients like protein, healthy fats, potassium, selenium and B vitamins.

It is also one of the best sources of omega-3 fatty acids, which are known to help reduce inflammation.Nutritional value of 100g of seafood medley

Nutritional value of 100g of seafood medley (scallops, shrimps, squid, mussels)

Calories	97kcal
Protein	17.7g
Fat	0.88g
Carbohydrate	2.65g
Fibre	0g
Sugar	0g

We used to have seafood medly every week, but you can’t buy it at the moment. We someimes get the small prawns and make prawn and egg salad french bread rolls.

Ginger

Ginger has been used for centuries in cooking as well as a herbal remedy, originating in China.

The root of the flowering ginger plant is rich in antioxidants like gingerol, which is thought to be the source of reported ginger health benefits.

These claims include nausea management and easing the symptoms of some chronic inflammatory conditions.

Try cooking curries with minced ginger or make yourself a ginger tea with hot water and chopped ginger – it can help ease nausea this way.

Nutritional value in ¼ cup of raw ginger

Calories	19kcal
Protein	0.4g
Fat	0.2g
Carbohydrate	4.2g
Fibre	0.5g
Sugar	0.4g

Used to use this a lot in chinese and thai cookery. Have it in twinnings lemon and ginger teabags with a slice of lemon.

hot water, lemon, lemon and ginger tea bag and a sick of cinnamon.

Lemon & Ginger – 20 Tea Bags

Mushrooms

You can get lots of different mushroom varieties nowadays, from standard button and portobello mushrooms to shiitake, chestnut, and oyster mushrooms – and they’re all pretty delicious!

Although each mushroom has a unique nutrient content, most contain potassium and vitamin A, as well as fibre and special antioxidants not found in most other foods.

Their unique antioxidant-rich makeup can help to defend the body from oxidative stress.

Nutritional value in one cup of mushrooms

Calories	15kcal
Protein	2.2g
Fat	0.2g
Carbohydrate	2.3g
Fibre	0.7g
Sugar	1.4g

Mushrooms used to be another of my favourite foods, mushrooms and steak, chinese mushrooms, french mushrooms and so forth. Fry with olive oil to be healthy.

Avocado

Avocado is a fruit that is usually mistaken for a vegetable and used more like one too, e.g. in salads or spread on bread.

It earns its superfood status due to its nutrient content, which includes fibre, minerals, vitamins and healthy fats (monounsaturated fats).

Nutritional value of one avocado

Calories	240kcal
Protein	3g
Fat	22g
Carbohydrate	12.8g
Fibre	10g
Sugar	1g

Have a recipe for advocado and prawns.

Acai berries

Acai berries come from the Brazilian rainforest and are a real tropical treat – especially when it comes to antioxidants!

They’re often referred to as the beauty berry because of their health benefits.

You can usually find it as acai powder, which has a uniquely delicious berry and chocolate flavour that goes great in smoothies.

They also contain healthy fats that are essential for good health.

One preliminary study found that eating acai berry pulp may reduce blood sugar levels and cholesterol in people who are overweight.

Nutritional value in 100g of acai berry puree

Calories	70kcal
Protein	1.75g
Fat	5.3g
Carbohydrate	5.3g
Fibre	5.3g
Sugar	0g

Wheatgrass

Considered one of nature’s most prized plants, wheatgrass is an incredibly nutrient rich type of grass. Each blade is cut at what’s called the ‘jointing stage’, meaning that it has reached high enough levels of carbohydrates, amino acids and chlorophyll for it to reproduce.

It’s also a great source of protein, iron and vitamin A – which is why it has reached superfood status.

The high fibre content of wheatgrass also aids in weight loss. That’s because fibre is the main fuel that helps in boosting your metabolism, and a good metabolism means less fat deposits. Also, the thylakoids present in wheatgrass keeps you feeling satiated for longer periods of time.

Nutritional value in a 3g serving of wheatgrass powder

Calories	15kcal
Protein	1g
Fat	0g
Carbohydrate	2g
Fibre	1g
Sugar	0g

It can have side effects so check this out first.

Naturya Organic Wheatgrass Powder 200g

hollandandbarrett.com/shop/product/naturya-organic-wheatgrass-powder

Now £7.99

One like the influencers use.

Manuka honey

And last up in our comprehensive list of superfoods, is manuka honey. Not sure how it differs from regular honey? Well, manuka has strong anti-microbial properties from MGO (Methylglyoxal).

But if you’re thinking of making the swap, be sure to do your research so that you’re getting the best quality honey, rather than a cheap imitation as these do not offer the same benefits.

Nutritional value in a 5g serving of manuka honey

Calories	15kcal
Protein	0g
Fat	0g
Carbohydrate	4g
Fibre	n/a
Sugar	4g

Sainsbury’s Manuka Runny Honey 227g

sainsburys.co.uk/gol-ui/product/sainsburys-manuka-runny-honey

£5

How to get more superfoods in your diet

Not sure where to start? Try these tips to support your superfood intake:

5 easy ways to get superfoods into your diet

1. Add pomegranate seeds to your salads and other dishes.
2. Spice up scrambled eggs with turmeric. Season with black pepper, too – it boosts curcumin absorption.
3. Mix up your diet with as much brightly-coloured fruit and veg as possible – the more varied your diet, the wider the range of nutrients you’ll consume.
4. Make some superfood smoothies

Are superfoods suitable for everyone?

It depends on the superfood in question and the person consuming it!

As with any food or supplement, you should always add it to your diet slowly to see how or if your body reacts to it.

Always check the labels of processed products like superfood powders and check with your doctor that you can take them if you are on medication.

However, as superfoods tend to be vegetables, fruit, seeds or nuts or largely natural, they should be safe for most people without allergies or other health issues.

The final say

• Superfoods are foods or drinks that are considered highly nutritious and good for health – although there is no set legal definition
• They tend to contain lots of vitamins, minerals, antioxidants, fibre and healthy fats.
• Superfood powders can be useful for throwing into a blender with fruits and vegetables and increasing your nutrient intake
• Try and include more into your diet and see if they make a difference in your health and life!

edited from Holland and Barrett.com

Often see influencers blending something green with a hand held whisk as if we all know what they are doing.

If I’m honest I don’t, so just swich their videos off non the wiser.

From skimming through H and B’s blog on superfoods got a good idea what they are now.

Edited a few out and tried to gear it to what I am looking for from them.

As I’m a meat eater, would like to concentrate on youth superfoods, weightloss superfoods and nutritional ones.

If you want to study this more here is a link to the unedited blog.

what-are-superfoods

Apparently the best way to get nutrients is from food. Seems almost non – sense – powdering vegetables in a food crises?

Tried to look at this idea from a common sense angle, we still do need nutrients even if the food crises ends.

Hopefully this is an easy package to start a superfood journey.

I’m not vegan, so some of the superfoods possibly don’t apply to meat eaters.

Hope this helps if you were as confused as me.

Started on a superfood mission today. Might get some of it you never know these days. Will blog what we get and what I take to.