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20 Awesome Superfoods You Need Everyday (Part 2)

Following on from 20 Awesome Superfoods You Need Everyday (Part 1) here are some more foods to complete your list. Some of these are not quite so ‘traditional everyday’ as those included in Part 1 although some are, but as all of them are readily available now there is no reason why they should not be foods that feature regularly (or at least sometimes) on your table.


superfood collage



The Aliium family contains a number of excellent foods to support your health. They all stimulate glutathione to protect the liver, but the one that really stands out is garlic. It supports the circulatory system by reducing blood triglycerides and total cholesterol, while raising good HDL levels, lowering blood pressure and reducing the risk of blood clots. It is well known for its ability to fight infection – virus and bacteria, and boost resistance to colds and infections especially when they are stress related. But garlic also fights tumours, and can help protect against certain cancers, particularly stomach cancer. It helps fight neurological disease like Alzheimer’s and can reduce toxins to improve detoxification. But, you must eat garlic raw to get the benefit as cooking destroys the beneficial constituent, allicin. Chew some parsley afterwards if garlic breath is a problem.



So much healthier than white potatoes, if you do eat carbs substitute sweet potatoes wherever you can. They are packed with vitamin C and rich in vitamin A and potassium for heart health. A great source of fibre to help regulate your digestive system, with three grams of fibre in every hundred gram serving, they also help stabilize blood sugars and are reasonably low in kilojoules.



Coconut oil is now available everywhere and it is worth making the switch from other oils. Although it is a saturated fat, it is a medium-chain fatty acid type, which means you digest it differently than other animal saturated fats so it is not stored in the body’s cells. These types of fats are actually helpful for weight loss as they can help you feel full and boost your metabolism more than other fats. Coconut oil has antimicrobial properties and can help protect against viruses and bacteria. It aids digestion, reduces cholesterol and importantly boosts thyroid function and helps control blood sugar.
Coconut oil is one of the best cooking oils you can use because it has a relatively high smoke point, and and so is better suited to high temperature cooking than many other oils, including polyunsaturated and olive oils. Read The Good Oil for more about the benefits of different oils.


coconut oil Phu Thinh Co


A lsit of Superfoods that did not contain this marvelous herb would be sadly lacking. Antioxidant, antiseptic and anti-inflammatory it has been an important medicinal herb for thousands of years in Ayurvedic medicine. Research suggests that the curcumin in turmeric protects against cancer and Alzheimer’s as well as improving circulation. Turmeric is a wonderful anti-inflammatory and has great use in reducing the pain of diseases such as arthritis. Read Glorious Health From Golden Turmeric to find out more about the power of this mighty herb.



Hot chillis get their heat from the the active component, capsaicin. They also contain antioxidant carotenes and flavonoids and about twice the amount of vitamin C found in citrus fruits. Red bell peppers while containing lower levels of capsaicin than chilli, are a wonderful rich source of vitamin C with twice as much as an orange, to help clear out free radicals as well as keep your skin and blood vessels healthy.



As this is pomegranate season a Superfood list would not be complete without this glorious fruit. With up to three times the antioxidants of red wine and green tea the juice and seeds reduce the risk of heart disease. Their ORAC score lists pomegranates as the richest source of free-radical scavenging antioxidants and this makes them a powerful tool to prevent those diseases with a strong inflammatory basis like arthritis, heart disease and cancer. Find out how to use pomegranates on Hail The Pomegranate




When you select carefully, chocolate is good for you! Dark chocolate, at least 70% cacao, is loaded with flavonoids antioxidants to reduce the risk of heart disease and help prevent signs of aging. But, only real cacao contains the antioxidants. As well as lowering blood pressure, improving blood flow and improving general heart health to prevent strokes and heart disease, cacao can also help fight diabetes. Containing many compounds to boost endorphins and serotonin, the feel-good hormones, chocolate really can lift your spirits.

Even better is to look for chocolate made from Raw Cacao which is truly the Superfood of the gods. Avoid high-sugar varieties of chocolate as sugar decreases the health benefit of even dark chocolate.

Go ahead and enjoy some raw organic chocolate
Go ahead and enjoy some raw organic chocolate


And here are some Superfoods that are NOT everyday but ones you really need to try.

18. KALE

Kale is probably one of the most nutritious vegetables you can eat, with an amazing level of nutrients in relation to its kilojoule value. Related to broccoli this dark green leafy vegetable is high in nutrients including vitamin B, A, folate, iron and beta-carotene. A great source of protein and packed with fibre, kale is low kilojoule and very high in vitamin C, containing twice the RDA. It contains ten times the RDA of vitamin K and three times the RDA of vitamin A. Try making it into kale chips if you are more likely to eat kale that way. Beneficial to stomach, liver and the immune system.



One Superfood that is appearing on menus more and more frequently is the chia seed. Rich in antioxidants, vitamins A, B, E and D, many minerals and fibre, they are also extremely high in calcium and omega-3. Chia seeds are a wonderful food for weight loss as they suppress appetite and level out blood sugars. It is a Superfood in every sense of the word.
However, chia has been a low-cost staple food of the Peruvians for centuries and the current high demand for chia by the west has taken a significant toll on the local food supply resulting in it now being unaffordable for the indigenous population. There is an urgent need to produce this food in a more sustainable way that protects the Peruvians from  nutritional deficiencies and allows everyone to receive its benefits.



The most live, pure, nutritious food imaginable. Most people are familiar with alfalfa but there are many more available and they are really easy to grow yourself for extra fresh sprouts. Sprouts are powerhouses of goodness containing the highest density of concentrated nutrients needed to give the plant an early growth spurt. As the seed sprouts the nutrients can increase up to 2000% and they are passed on to you. Read Snacking On Superb Sprouts to discover their benefits.

Sprouting in jars
Sprouting in jars


I’d like to finish by mentioning Green Superfoods.  Certainly not traditional or everyday in any way, but Green Superfoods contain the highest concentration of easily digested nutrients and they are starting to become better known if not yet mainstream. Foods such as spirulina or chlorella act as a power packed alternative to a multivitamin to redress many dietary indiscretions. They contain a wide range of concentrated nutrients, and are taken as a dietary supplement in powder or tablet form. I love them! You can read more at Spirulina, The Supergreen Solution

If you’d like to break out with a few different Superfoods try spirulina, kefir, quinoa, black rice, kelp and the other seaweeds, dandelion, flax seeds, goji berries or some of these treasures from South America.

What are your favourite Superfoods? Which ones do you choose to have some of every day?

autumn cornucopia bought


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


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.
Source articles


Top 11 Superfoods That Can Save Your Life

Super-Power Your Health By Adding Super-Foods To Your Diet

I often recommend that clients add ‘Superfoods’ to their diet because they are power-packed with health benefits. But many people are not really sure what they are.

Superfoods are defined generally as highly nutrient-rich and nutrient-complex foods which are thought to be especially beneficial for health and well-being. They are often foods with high phytonutrient (the component of plants that affects health) or zoonutrient (the health-affecting component in animal products) content, as well as being rich in vitamins, minerals and antioxidants. They are not processed and although not a specific requirement, you would expect them to be organic or biodynamic.

The compounds in superfoods are so powerful that they can have a huge and significant effect on your health. It is thought that more than half of the suffering of degenerative diseases could be eliminated simply by changing to a diet made up of superfoods.

Diet-related diseases such as diabetes, cancer, heart disease and hypertension can be significantly affected by choosing to eat a diet rich in these foods. If they can have such a significant effect on people suffering with these serious diseases, consider the impact they will have if they are included in the diets of people whose health is better, and more particularly, their impact on children.

Using lots of superfoods in children’s diets promotes vibrant good health, and an energy and enthusiasm for life.

On a value for dollar basis superfoods make perfect sense. They are rarely the foods that you find on sale but the benefits they provide for quantity makes them a very smart purchase. Here is a list of some of the best superfoods, although there are lots more!


10 Awesome Superfoods

1.  Apples

There are many superfoods around to choose from. With families and children in mind top of the list has to be apples. But, apples are one of the foods on the“Dirty Dozen®” list. This means they are one of the most highly pesticide sprayed foods and should only be eaten when they are organic or biodynamic. Apples are a super source of antioxidants and vitamin C. They also contain potassium and fibre, and are low in kilojoules. Their secret is in the skin, so it is very important not to peel the apple in order to get the benefits.

Apples are not just great for children, as eating apples also improves mental dexterity and slows both age-related memory loss and bone loss.  Find out some other specific health problems that apples help plus a nice recipe for baked apples right here  as well as here.

2. Avocado

Avocado is another superfood that is easy to include in family diets. Hass avocados which are very easy to find, have the highest concentration and variety of nutrients, with a high percentage of healthy fatty acids, vitamin E and antioxidants. They are great for your digestive system and also have anti-aging benefits, helping to prevent wrinkles. The antioxidants are highest in the darker green flesh straight under the skin so try not to cut this off. If your children are not keen to eat this delicious fruit try using it as a spread on their sandwiches. Read more about the amazing avocado

3. Goji Berries

Another yummy superfood is berries. Do you know of Goji berries? They have an amazing

Goji Berries are also sometimes known as Wolf Berries

amount of unique nutrients and antioxidants. They have more iron than spinach and more vitamin C by weight than any other food on earth, as well as lots of other goodies. They are fantastic for your immune system and will help any imflammatory disorder. You can buy them as juice or dried. But if you are on a nightshade ( Solanaceae) free diet you will need to avoid Goji berries as they fall into that food family. Here  is some more about goji berries. If you would like to grow your own Goji berries this guy  in Qld sells plants over the internet to all Australian states.

Goji berries are not the only berry superfoods. In fact all berries are little power packed bundles. Raspberries, blackberries, strawberries and in particular blueberries all contain lots of vitamins, minerals and antioxidants. But, they are another food, like apples, that need to be organic because of the high use of pesticides.

4, 5, 6 &7. Brassicas

There are many other Superfoods such as the cruciferous vegetables. This is a big family that includes broccoli, cabbage, cauliflower, bok choy, Brussels sprouts, radish, kale, kohlrabi, Chinese cabbage, rocket (arugula) and watercress.

8. Spinach

Spinach is another superfood that needs to be organic, and it is a great source of iron to boost your energy. Adding any greens to your diet provides many wonderful nutrients and should be eaten every day, but including superfood greens will give an added boost to your health

9. Beans

Kidney, borlotti, butter, chick peas, etc and lentils have nutrients that offer significant protection against a number of tumours as well as the normal superfood benefits. They are also particularly helpful for people with insulin resistance.

10. Nuts and seeds

Nuts and seeds can have a massive effect on lowering your risk of heart attack if you eat them five times a week.


More Superfoods

A few other superfoods are:

  • raw cacao (not everyday chocolate which is full of sugar, and usually dairy products) 
  • quinoa which is a herb that you use as you would a grain
  • chiaseeds which are wonderful when added whole or ground to any food or used as an oil.
  • flaxseed oil
  • cold-pressed coconut oil

Superfood Supplements

The ‘Supergreens’ include Spirulina, Chlorella, Wheat Grass and Barley Grass. The nutrients in these are very concentrated and provide you with a shot of goodness. They’re called ‘wheat grass shots’ for more than one reason!

These superfoods come in tablet, capsule or powder form. The powder is easy to add to juice or smoothies. Although it makes it go dark green it doesn’t affect the flavour noticeably.

My own favourite is Spirulina which I think of as the supergreen equivalent of a “multi-vitamin”, a great all-rounder. Chlorella is particularly detoxifying and Barley Grass is very alkalinizing for your system.

The supergreens also come in combination with each other, or you can mix them yourself. I always use them in highish doses when I travel to help to counteract the toll that overseas travel takes on my body.

Superfoods are a wonderful alternative to fast food when you’re on the go. By adding them to your diet you are eating foods just as nature intended.

If you concentrate on increasing the amount of superfoods in your diet rather than trying to eliminate foods you will find it won’t take long before you’ve replaced  the ‘bad food’ with good. Your diet will have improved without the stress of having to consciously avoid foods. Superfood supplements can also be used for short term assistance.

During times when you are under greater stress, physically or mentally, or when you are not getting enough nutrients add the supergreen supplements for as long as you need them.

Here  is an interesting glossary of natural and organic foods if you are unsure about just what some of the ones mentioned are.

What are your favourite superfoods? Do you have any special ways that you incorporate them into your diet?

How do you super-power your own health?



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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