Navigating the World of Superfoods: A Comprehensive Guide.

Welcome back to The Velvet Runway and this health and wellness feature where we are delving into Navigating the World of Superfoods: A Comprehensive Guide by Hannah REES

With the health and wellness industry booming like never before, chances are you’ve already heard of ‘superfoods’: those magical ingredients that promise to transform your health and your life overnight. We all know there’s no such thing, despite the emergence of new brands trying to sell a trendy new diet or even a miracle shortcut to excellent health.

That said, some foods are claimed to offer considerable health benefits because they are particularly rich in antioxidants, vitamins, minerals and other essential nutrients. For this reason, it’s worth including them in your diet to promote your general well-being. 

Navigating the World of Superfoods: A Comprehensive Guide.

So let’s take a look at navigating the world of superfoods (you’ll find that you can find most of them at your local supermarket) and explore their health benefits. 

1. Blueberries 

Not only are blueberries delicious, they’re also packed with antioxidants (which is what gives them their dark colour). Thanks to these antioxidants, blueberries are particularly effective at fighting oxidative stress and inflammation, which in the long term can potentially reduce the risk of heart disease (the leading cause of death in both men and women). 

So why not add a handful of blueberries to your morning cereal or yogurt, or replace your chocolate tart with a fresh blueberry tart. 

2. Kale 

If you don’t know what kale is, it’s often compared to spinach. But it’s actually a cruciferous vegetable from the mustard family (like broccoli and brussels sprouts). And if it’s been popping up everywhere lately, it’s for a good reason, as it turns out that this leafy green vegetable is packed with all the good stuff: fibre, antioxidants, nutrients such as vitamins A, C and K, as well as important minerals such as potassium and magnesium. 

For this reason, it’s great for just about everything, from detoxifying the body to supporting bone and eye health, to boosting the immune system and promoting heart health. So next time you’re making yourself a salad, why not add a few kale leaves to give your meal a boost. Another treat you can make with kale are kale chips. And if you find the taste of kale too strong for your liking, you can always blend some in your morning smoothie. 

3. Salmon

It’s no surprise that salmon features on this list. It has long been regarded as an excellent source of omega-3 fatty acids, which are essential for heart health and brain function. But in addition to these acids, it’s also rich in protein, vitamins B12 and D, and selenium, all of which are important for overall health. 

So, whether you like it baked, grilled or even smoked, there are plenty of ways to incorporate it into your diet. 

4. Quinoa

Until recently, it seemed that very few people knew what quinoa was and in just a few years, this superfood has spread everywhere (although now the debate seems to be about how to pronounce it). 

The great thing about quinoa is that it’s a gluten-free grain (perfect for those with allergies or intolerances) and that it contains all nine essential amino acids, making it a complete source of protein. On top of that, it’s also rich in fibre, iron, magnesium and manganese, making it a complete superfood. 

You can use it as a salad base instead of rice, pasta or tabbouleh, but it can also be served as a side dish to any meal you would normally serve with rice.

5. Chia seeds

Similar to quinoa, chia seeds seem to have only appeared in the last ten years, but this is not true. They’ve actually been around for thousands of years and were a staple food for ancient civilisations such as the Aztecs and Mayans. Although they’re tiny, they’re packed with good stuff: omega-3 fatty acids, fibre, protein and antioxidants, which means these tiny superheroes contribute to digestive health, stable blood sugar levels and sustained energy.

And what’s really great about them is that they’re so easy to incorporate into your diet, as all you need to do is sprinkle a few on your oatmeal, salad or in your yogurt.

Or why not try a delicious Chai Latte?

6. Turmeric

Also known as curcuma, turmeric is a spice with strong anti-inflammatory and antioxidant properties. For this reason, it is known for its potential to reduce the risk of chronic diseases, improve brain function and relieve the symptoms of arthritis.

That said, it’s also known to stain any surface it comes into contact with, so be careful when eating a turmeric-rich curry in your lovely white dress. As well as curry, you can add it to soups and you can also use it to make yourself a golden latte (warm milk mixed with turmeric, ginger, cinnamon, a pinch of black pepper and honey). 

Or why not try handmade Turmeric Balls: made with high-quality ingredients and unpolluted raw mountain honey, these balls are a potent way to get the benefits of turmeric.

7. Avocado

We all remember the avocado toast craze (although maybe we’re still in it?). While avocados have always been popular, they’ve become hugely so in recent years. And not only are they delicious, they’re also rich in healthy monounsaturated fats, fibre, potassium and vitamins E, K and C. 

Avocados are known to be excellent for heart health, to improve digestion and to help maintain healthy skin and eyes. If avocado toast isn’t your thing, why not make homemade guacamole or even an avocado-based dressing?

8. Dark chocolate 

You may be surprised to see the word ‘chocolate’ on a list of superfoods, but dark chocolate is particularly rich in antioxidants that can help improve heart health, reduce blood pressure and improve brain function.

That said, it’s the cocoa in chocolate that’s good for you (not the sugar), so look for chocolate with at least 70% cocoa content. And if you’re feeling really healthy, why not add cocoa powder to smoothies and oatmeal, or use it in baking recipes.

9. Baobab

If you’ve ever come across baobab, you’ve probably come across a powdered version of this superfood. But it’s actually a fruit that’s incredibly rich in vitamin C, which is essential for immune health as well as healthy skin. It’s also very high in fibre (it is a fruit, after all), which means it’s excellent for digestion and promotes overall gut health. 

As it’s most often found in powdered form, why not add some to your smoothies or yogurt? Another delicious summer treat is baobab lemonade, which simply involves mixing a little baobab powder into your usual homemade lemonade. 

10. Goji berries 

Berries in general are known to be incredibly good for you and goji berries are no exception. They’re packed with antioxidants, vitamins A and C, iron and have anti-inflammatory properties.

There’s even a legend about a man who ate goji berry soup every day and lived to be 256! 

You can usually find them dried, so you can add them to any salad or a trail mix to give it an extra boost. 

11. Spirulina. 

Spirulina is generally found in powder form, but it is originally an algae. The reason it’s on this list of superfoods is because it’s so rich in protein, vitamins, minerals and antioxidants. Thanks to this, it can do wonders for you, from detoxifying your body to supporting your immune function.

A good way to incorporate it into your diet is to add it to a smoothie, but you can also make energy bars or balls. 

12. Honey. 

It seems there’s nothing honey can’t do. It has natural antibacterial and antifungal properties, which is why it’s such a great natural remedy for soothing a sore throat. It also contains high levels of antioxidants that help fight oxidative stress and inflammation. It also has prebiotic properties that support intestinal health by promoting beneficial bacteria.

And to top it all off, it’s delicious and perfect mixed into your morning yogurt. 

Final words about Navigating the World of Superfoods: A Comprehensive Guide.

So here you have it, 12 superfoods that are relatively easy to find and which, when added to your diet, can greatly benefit your overall health. 

I hope you found this feature about Navigating the World of Superfoods: A Comprehensive Guide. helpful and have a look here for more of our health and wellness features.

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With love,

 

Article By Hannah Rees