Kerrygold Moments

Every year there are dozens of new food trends that are considered to be better, healthier and more nutritious than those specified in the previous year. It is not enough to look at the popular trends – it is important to understand why certain foods have been bestowed with the title of ‘superfood’.

Once you understand how these superfoods can benefit your body it will be easier to plan a healthier diet and work on living a healthier lifestyle.

So, what exactly are superfoods and how can you include them in your diet?

What are Superfoods?

Superfoods are classified as nutrient-rich foods that are considered to be especially beneficial for health and well-being. These superfoods are very important because they can pack your meals and snacks with the nutrients that your body needs.

However, it is important to keep in mind that just because one specific food is considered healthy, this does not mean that it should be the only food-type that you eat. A healthy diet is all about balance and ensuring that you have a balanced intake of all the nutrients.

Meeting the Superfoods

1. DGLVs:

Dark Green Leafy Vegetables are the first contender on the superfoods list. They have proven to be an excellent source of nutrients including zinc, calcium, iron and fibre. By including DGLVs in your diet, you also stand to reduce the risk of heart disease and Type 2 Diabetes.

DGLVs include:

• Kale
• Turnip greens
• Spinach

How to include DGLVs in your diet:

If you are not a fan of eating the DGLVs plain, you can include them in your meals by making soups, stir-fries, salads, curries, and smoothies.

2. Berries

Berries are often referred to as a ‘nutritional powerhouse’ because of the variety of vitamins, minerals, fibre and antioxidants that are packed into them. The strong antioxidants have become associated with reducing heart disease, cancer and inflammatory conditions.

Popular berries include:

• Strawberries
• Cranberries
• Blueberries
• Raspberries
• Blackberries

How to include berries in your diet:

Berries are an excellent healthy alternative for a lunchtime snack but can also be used as a part of breakfast in muesli or pancakes, as a part of desserts, in salads and smoothies.

3. Eggs

Eggs are one of the food types which have been cast back and forth between been considered ‘healthy’ and ‘unhealthy’. However, despite its high cholesterol content, eggs remain one of the healthiest food types.

Eggs are rich in B vitamins, iron and protein among others. The antioxidants in eggs have even proven to promote eye health.

How to include eggs in your diet:

There are dozens of ways to prepare your eggs from boiled to scrambled, baked or fried, in omelettes or even cut into a salad after boiling.

4. Legumes

Legumes are a rich source of B vitamins, minerals, proteins and fibre which is why they are recommended to diabetes patients. Eating legumes has also proven to lower blood pressure and cholesterol.

Popular legumes include:

• Beans
• Lentils
• Peas
• Peanuts
• Soybeans

How to include legumes in your diet:

Legumes are easy to incorporate into a balanced diet because of their diversity. They are perfect additions to stews, soups and salads. They can even be cooked in meatballs or hamburger patties or pureed and used in dips. When you are feeling peckish, soy nuts are an ideal replacement to chips and crackers.

5. Garlic

Including garlic in your diet will not only enhance your health but will enhance the taste of your foods due to its distinctive flavouring. Garlic is a good source of vitamin C, manganese and fibre which has proven to reduce cholesterol, blood pressure and boost immunity.

How to include garlic in your diet:

There are very few meals that will not benefit from the taste of garlic. Crushed garlic is the perfect addition to sauces, curries, salads, vegetarian pizza, soups and stews.

6. Salmon

Of all the types of fish, salmon remains one of the healthiest because of its healthy fats, high omega-3 acids, protein and potassium. By including salmon in your diet, you can reduce the risk of heart disease and diabetes. The omega-3 acids also help to maintain a healthy weight and reduce inflammation.

How to include salmon in your diet:

Salmon is served healthiest when it is not battered which is why it is healthier to grill or smoke your salmon. Simply wrap the salmon in foil with some lemon juice and pop it in the oven or on the braai grid for a smokier taste. Alternatively, you can grill or smoke a salmon fillet to put on a burger!

7. Avocado

Even though avocado is a fruit, it is used very often in cooking and meal preparation due to its high healthy fat content. Avocados are also rich in fibre and numerous other minerals. By adding avocados to your diet you can improve your metabolism and reduce the risk of heart disease and diabetes.

How to include avocado in your diet:

There are numerous ways to include avocado in your daily meals. Supplement butter or margarine on toast with a layer of mashed avocado. Avocado is also lovely to chop up and toss into a salad or can be supplemented as mayonnaise and be used in salad dressing. If you want a snack, cut an avocado in half and season it with some salt and pepper!

8. Sweet potato

As a root vegetable, sweet potatoes are packed with nutrients including potassium, fibre and vitamins A and C. The antioxidants in sweet potatoes also reduce the risk of some types of cancer. Even though sweet potatoes have a sweet flavour, they do not increase blood sugar. Sweet potatoes have proven to help those with Type 2 diabetes to control their blood sugar.

How to include sweet potato in your diet:

Sweet potato is an excellent substitute to the traditional much-loved potato which makes it easy to supplement into your current diet. Instead of making potato fries, make sweet potato fries in the oven. Instead of mashed potato or baked potato, mash or bake a sweet potato. The possibilities are endless!

9. Mushrooms

Mushrooms add a unique texture to any meal that you prepare. While the nutrients found in each type of mushroom differ, they are all rich in vitamin A, potassium, fibre and several types of antioxidants. These same antioxidants are also able to reduce inflammation in the body.

Popular types of edible mushrooms include:

• Button mushrooms
• Portobello mushrooms
• Shitake mushrooms
• Oyster mushrooms

How to include mushrooms in your diet:

Mushrooms are extremely versatile and can make for an excellent meal on their own. Mushrooms can be used in lasagna, soups, stews, sauces, stir-fries and even as a bun replacement for a burger.

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What are your favourite types of superfoods and how do you include them in your diet? You can share your ideas in the comments on our Kerrygold Facebook, Twitter or Instagram pages.