Tag Archives: super foods

20 Awesome Superfoods You Need Everyday (Part 1)

awesome superfoods

There are many new and exotic Superfoods arriving in our shops every day. Foods with excellent health track records in their country of origin are finding their way into all manner of products. New recipes calling for these exotics appear every single day. But this week a client who is very diet conscious, always seeking out the foods that give her the most benefits for each mouthful, brought up the subject of ‘Everyday Superfoods’ – good traditional foods that are easy to find wherever you happen to be eating.

This particular client wanted to know just what some of the best plain and simple Superfoods are. Although she regularly eats a wide array of exotic Superfoods, including acai berry, spirulina, maca, edamame, and others, she wanted to know about Superfoods that she can access every day, whether she is at home, work or eating out with friends.

Superfoods is a recently coined term used to describe a group of foods that are light in kilojoules and very dense in nutrients, particularly antioxidants and other essential nutrients that we are unable to make for ourselves. Another requirement of Superfoods is that they are foods found in nature. They are thought to have many extra health benefits and are considered highly beneficial because they provide a solid dose of nutrients for each mouthful.

Superfoods fall into different food categories. Many are vegetables, particularly the green leafy types, or fruits. Many nuts are considered Superfoods because they are rich in antioxidants to clean up free radicals that cause inflammation in your body.

Free radicals are a normal part of metabolism and your body has mechanisms in place to deal with those ones. But free radicals are also produced in your body in response to environmental factors like pollution, tobacco smoke, charred food, trans fats, electrical appliances, mobile phones and can quickly cause much damage that can lead to serious chronic disease.



These are such common foods, now nobody has any excuse not to include as many foods from this list as they can every single day.


1 BLUEBERRIESEnjoy some superfoods to honour your beautiful temple!

The deep blue colour of blueberries is the give away that they are rich with antioxidants, ranking highly on ORAC, which measures the antioxidant value of foods. An anti aging superstar, they are one of the best sources of flavonoids around to help preserve memory function  and slow down loss of motor coordination. High levels of the cancer fighting antioxidant, ellegic acid and studies have shown them to have greater cancer fighting capabilities than other fruits. Many recent studies have shown they slow the growth of certain tumours. Anti-inflammatory



Long before we became aware of the benefits of antioxidants Popeye was onto their awesomeness. Spinach is loaded up with antioxidants and truly a simple Superfood. It contains vitamin C, betacarotene, as well as lutein and zeaxanthin to protect your eyes, with lots of vitamin K for cardiovascular and bone health, as well as iron for strong hair and nails.


Well known as a nutrient packed vegetable with cancer fighting properties, broccoli is loaded with vitamin C, folic acid and carotenoids (vitamin A) to protect from free radical damage, improve immune function and reproductive health. Broccoli contains high levels of vitamin K to build strong bones and help blood clotting. It also contains significant amounts of fibre, vitamin B2 and potassium.


Delicious avocados are an excellent source of healthy raw monosaturated fat.  They contain nearly twenty nutrients including fibre (10 to 17 grams in each fruit), high levels of potassium, vitamin E, B vitamins, folic acid and lutein for healthy eyes and skin. They protect from heart disease, cancer, diabetes, eye and brain disease. They help stabilize blood sugars, are great for heart disorders and assist with tissue regeneration.  In addition avocados help you properly absorb other fat-soluble nutrients.


Raw almonds are loaded with good (monosaturated) fats and fibre to lower cholesterol and reduce your risk of heart disease and diabetes. Rich in phytochemicals to promote heart and vascular health and a great source of minerals including magnesium, potassium, calcium and vitamins E and B6, they make a great afternoon snack. Munch on them in place of other less healthy options.


All beans and legumes are beneficial. They are low in fat with lots of iron and B vitamins (including folate). A great complex carbohydrate, they are filling but low kilojoule. They contain magnesium and potassium for heart and circulatory health.  They are an excellent source of protein, and with a low GI they help control rises in blood sugar. Combined with complex grains like oats or barley they provide all the essential amino acids needed for a complete protein.  Perhaps the most nutritious legume is lentils. Also, they are inexpensive! Add them to your diet every week.

apple heart bought7. APPLES

The humble apple is often overlooked in the plethora of new Superfoods around. Apples are loaded with quercetin and catechin, both powerful antioxidants, to protect cells from free radical damage. Apple peel is where most of the nutrients lie so don’t peel them. They are also a great source of fibre. You may like to consider eating organic apples as they are one of the foods that regularly appear on the Environmental Working Committee’s DIRTY DOZEN list of the foods that are most highly sprayed with pesticides.


Wild caught salmon is packed with omega-3 essential fatty acids to lower cholesterol and your risk of heart disease. It also contains vitamin D and selenium for healthy hair, skin, and nails. Farmed salmon on the other hand, (the only salmon available in Australia) is low in omega-3 and contains contaminants, so to get the benefit of eating salmon you need to make sure it is wild caught. Unfortunately as all salmon in Australia is farmed, the only wild caught one I have ever found is one brand of tinned salmon from Alaska. Wild caught salmon comes from Scotland, Alaska and Canada.
With just as much omega-3 as salmon, sardines are a much better choice in many ways. They are always wild caught so do not contain all the contaminants that you find in farmed salmon. Also being so small you can eat them up bones and all, and they are extra good as then you also get a hefty dose of calcium.


Eggs are a powerhouse of valuable nutrients, especially if they are organic. They contain the highest quality nutritional protein of all foods containing about 6 grams, and loaded with nine amino acids, eleven vitamins and minerals. These include vitamin A and folate, naturally occurring vitamin B12 for healthy red blood cells, choline for memory and brain development and lutein and zeanthine for protection against eye disease.
Eating eggs for breakfast gives you a great start to the day and studies show that it may lead to you eating fewer kilojoules through the day because they rank highly on the satiety list.
But forget about eating the whites only, it’s the yolk that holds all the nutrients.
By the way, the link between eating eggs and blood cholesterol is an old myth and studies  have shown there is no connection.

10. OATS

Whole grain oats are one of the best sources of both soluble and insoluble fibre to metabolise fats  and promote healthy digestive system. They are low glycaemic to help control blood sugar levels. As well as helping improve your skin, they are brilliant for those suffering from stress and tiredness.  No wonder we’re always been told to eat porridge for breakfast, oats are rich in niacin (vitamin B3), vitamin E and antioxidants.  Packed with protein, they are a great way to kick-start your day.


Check back here for Part 2 next week when I’ll give you 10 more basic Superfoods, incuding some that are newer and not quite so common, to eat everyday.


What are your favourite Superfoods? Which do you choose to make certain you have some every day?

veg and nuts



All information and opinions presented here are for information purposes only and are not intended as a substitute for professional advice offered during a consultation. Please consult with your health care provider before following any of the treatment suggested on this site, particularly if you have an ongoing health issue.
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Top 11 Superfoods That Can Save Your Life

Superfood Sprouts

Superfood sprouts are wonderful little powerhouses of goodness and contain the highest intensity of nutrients a plant ever has. The seeds are storehouses containing all the nutrients the plant needs to start growing. Once the plant gets growing it’s able to draw what it requires from the soil and air around it, but in that first burst of life it needs a giant boost to get it going. So all the treasures held in the seed are released in a burst to do just that.

In that first tiny stalk and root are the highest nutrient density of any stage of that plants life. Once the seed sprouts the nutrients in the seed increase dramatically, with some nutrients increasing up to 2000%, and this magnified benefit is passed on to you when you consume it.

Superfood sprouts, a nutrient powerhouse


Superfood Sprouts

Suprisingly sprouts are a great source of protein. Sprouts grown to the chlorophyll rich two-leaf stage have been shown to be effective in overcoming protein-deficiency anaemia.

Unless you’re a vegetarian you’re probably getting most of your protein from fish, meat, dairy and eggs. Legumes and seeds are another great source of protein often used by vegetarians. Seeds and legumes in sprout form are actually up to 35 percent protein. Plus they have the added bonus over all the animal proteins that they don’t contain high cholesterol, fat or kilojoules. Plus they’re high in fibre making them an awesome food for weight control as well as health control.

High levels of enzymes in sprouts makes them really easy to digest, so they are perfect if you suffer from bloating or any other digestive issues.

When you eat a handful of sprouts you are eating hundreds of tiny plants instead of just one or two larger ones. With the power-pack of nutrients they deliver it means you are eating the equivalent of many more vegetables.

Unlike veges bought at the greengrocer or supermarket which start to deteriorate after they’re harvested (and often left sitting on shelves or in storage for long periods), the nutrients in sprouts continue to increase after you pick them.

“There is strong evidence that just two or three tablespoons of broccoli sprouts a day can help prevent breast cancer, gastric cancer, and other diseases.” Dole Nutrition News Story

It has been known for a long time that sprouts are a great source of nutrients but more recently it was found that they actually have therapeutic benefits that help to protect us from certain diseases as well.

Research shows that some of the substances in broccoli sprouts become isothiocyanates which may help to fight cancer. Bean sprouts have also been identified as potent anti-tumour agents. The phytochemicals in alfalfa, radish, broccoli and clover have great curative ability to protect us from disease, including from cancer.
Alfalfa sprouts are a wonderful source of saponins to help lower bad cholesterol and fat but not HDL (the good) fats.

Saponins also stimulate the immune system. As the saponin content in sprouted alfala is over 450% more than that in the unsprouted seed it’s quite obvious why sprouts are so much better than unsprouted seeds!

The abundance of antioxidants in sprouts prevent DNA destruction and help to protect against the effects of aging. Could it be that sprouts are the legendary ‘fountain of youth’?

In addition sprouts contain an abundance of phytoestrogens which help in preventing osteoporosis, and of benefit in heart disease and with the symptoms of menopause.

Raw foodies say all sprouts should be eaten raw, but some legumes, even when sprouted, need to be cooked and so can be lightly steamed. Cooking destroys the live food enzymes but makes them far easier to digest. Sprouts like radish, clover, broccoli as well as sunflower and pumpkin seeds are fine raw, and in fact may be better for you when raw.

grow superfood sprouts from seeds in jars


Benefits Of Sprouts

• Extremely alkalising, they help to balance out the harm done to your body by the typical Australian acid-forming diet. Remember, a healthy body is an alkaline body.
• Rich in essential nutrients – Vitamins A, C, B1, B2, B5, B6 and K; many minerals plus omega-3, bioflavonoids, anti-oxidants, plus more!
• Deliver a concentrated serve of vegetables
• Great vegetarian source of protein
• Easily digested
• Great low-kilojoule food for weight loss as they make you feel fuller longer and are low in fat and cholesterol. Bean and alfalfa sprouts are among the best for weight loss.
• High in oxygen for healthy cells
• Have therapeutic properties to help fight disease
• They can be grown on your bench so they’re always perfectly fresh
• Very low cost


Grow Your Own Sprouts

Last week I bought a Sprouter and I can’t wait to use it. It’s simply three plastic stacked dishes with covered holes through which the water can slowly seep. The seeds go in the top two dishes where they sprout in the damp conditions while the used water collects in the bottom dish to be discarded.

Very simple! I could have used a jar with a similar result but this is more convenient and isn’t that what we’re all looking for these days. My favourite seeds are mung bean sprouts (the iconic 70’s Hippy!) and I can’t wait to get some seeds and get started.

sprouter with a variety of sprouting seeds

If you’d like to try sprouting for yourself here is a great little video with written instructions as well, showing you how to sprout seeds in a jar. Be sure to read the ‘Important Principles’ section. Or else you could go and find a sprouter (mine was only $8). The Biosnacky is a good one.


Seeds For Sprouting

A variety of suitable seeds are available from Health Food Shops. Try out alfalfa, mung beans, broccoli, radish, mustard, fenugreek, lentils, chickpeas, soybeans etc. You can also get ‘mixes’. Make sure the seeds are ‘For Sprouting’ – this is really important as those prepared for planting in the garden may have been treated with toxic fungicides.
If you’d like some ideas for using sprouts in your cooking apart from simply in a salad or sandwich here are some ideas.


Sprouts Galore!

It’s a week since I wrote this and I now have a beautiful crop of lentil and alfalfa sprouts and am starting those mung bean sprouts today. Looks like salads for dinner tonight.

So have fun and get sprouting. With the warmer days here what better time to add an abundance of healthy sprouts to your diet.


superfood sprouts salad


All information and opinions presented here are for information only and are not intended as a substitute for professional advice offered during a consultation. Please consult with your health care provider before trying any of the treatment suggested on this site. 

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