Here are the missing 5 of my top ten superfoods that will help you feel vibrant, look radiant and smash those health and weight-loss goals of yours:
- Fatty fish like Salmon, Sardines, Mackerel
Are high in fat loss boosting and health-promoting omega 3-fatty acids, anti-inflammatory properties and they can make you feel a whole lot happier. Omega-3 fatty acids help you to change your body shape and composition by raising your metabolic rate and thus your ability to burn fat.
Moreover, fatty-fish seems to help you feel full quicker and to suppress your appetite which helps you to eat smaller portions and reduce overall calorie consumption. Consuming a higher percentage of Omega-3 fatty acids has also been linked to less inflammation in the body, protecting you, among other things from autoimmune diseases, as well as to improved insulin sensitivity, better heart and mental health.Fatty fish is also high in bone protecting Vitamin D, which many of us are unfortunately deficient in and which is one of those vitamins that is hard to obtain in decent amounts through your diet.
Since most of our brain is made up of those good quality fatty acids, we can experience depression and mood swings when we are not getting enough of them. So, make sure you get your happy on by eating enough good quality omega-3 fatty.
Are one of the most nutritious and versatile food I know plus they provide the highest quality of protein at relatively few calories. Eggs are a great source of B vitamins, in particular B2, B6 and B12 which can greatly help with energy production and boost your performance.
They are also rich in the vitamin-like nutrient choline which promotes a healthy nervous system and cell structure as well as DNA synthesis, fat transport and metabolism. Studies have shown that choline may reduce the risk of breast cancer and can improve brain health in embryos and babies.
Eggs are also a great food to include into your diet when you are trying to shed some weight but at the same time are looking at really nurturing your body with lots of vital nutrients, good quality protein and antioxidants. Since eggs have a high satiety index they make you feel full for longer which has been associated with consuming fewer overall calories.
Those little powerhouses in a shell also count among the few foods that provide a decent source of dietary vitamin D which is important for optimal bone health. Moreover, they are high in the fat-soluble vitamins A, E, K and lecithin and thus great for your liver and skin health. Eggs are also packed with the essential minerals iron, zinc and phosphorus and the trace minerals iodine and selenium, all of which are so important to feel and look your very best self. Zinc and iron play and important role in immunity as well as energy metabolism plus the iron in egg comes in its most absorbable form. Iodine is essential in the formation of thyroid hormones and selenium is a very powerful, health-boosting antioxidant that helps to fight damage from free-radicals off. Eggs are also rich in the antioxidants lutein and zeaxanthin which will keep your eyes healthy.
Did I mention that they are incredibly quick and easy to make and that they somehow have the ability to transform every dish into satisfying deliciousness? So, if in doubt what to make when hunger strikes and you are exhausted after a long day of work cook up a nutritious storm of belly flattening eggs.
- Spices like Turmeric, Ginger and Cinnamon
Are probably the world healthiest seasonings and a great insurance policy against disease. These delicious metabolism-boosting spices are potent antioxidants with anti-inflammatory, anti-viral, anti-microbial and anti-cancer properties.
In addition, cinnamon has also been shown to regulate blood sugar levels by promoting insulin sensitivity and increasing glucose uptake. Incorporating cinnamon and turmeric into your healthy diet can also greatly aid your weight loss, help with neuro-degenerative diseases such as Alzheimer’s and Parkinson and support your heart’s health by effectively lowering cholesterol levels. Moreover, turmeric can boost your liver health and spice up your life by acting as a natural potent anti-depressant.
On top of the above-mentioned benefits, ginger can aid with stomach upsets, and other gastrointestinal issues such as diarrhoea, nausea, heartburn as well as relieve mild headaches.
Warm ginger-lemon-water is my number one go-to whenever I can feel a cold coming up. I also drink this wonder elixir preventative, when all of my clients are fighting one or the other virus off – just to be on the safe side and it works for me a treat.
Will make your skin glow.Those delicious green pear-shaped fruits are loaded with free-radical fighting antioxidants such as carotenoids, vitamin C and vitamin E.
Carotenoids like alpha- and beta-carotene, zeaxanthin and in particular lutein can greatly protect your skin from environmental damage and promote water content and elasticity of the skin. This can greatly improve density, firmness and general appearance of your precious skin.
Vitamin C is needed for collagen production which is the main structural compound of skin and thus greatly attributes to its firmness and elasticity.
Vitamin E can reduce aging of the skin by protecting its lipids from oxidizing when exposed to the sun.
Moreover, avocados contain a high amount of both moisturising mono-unsaturated fatty acids as well as soothing polyunsaturated fatty acids. In particular the monounsaturated fatty acid oleic acid, is great at keeping the outer layer of your skin hydrated and soft, giving your skin its beautiful glow. The omega-9 fatty acids protect your skin from redness and inflammation and are key ingredients for a beautiful complexion.
In addition, avocados also contain vitamin K and some of the B-vitamins that have been associated with a healthy skin.
Besides all this skin-glowing business, avocados can also play an important role in weight loss, since they are incredibly high in fibre and thus can help you feel full for longer. However, since they are very high in fat, make sure you stick to ¼ of an avocado if you are trying to slim down.
Best benefit of all: avocados make a deliciously creamy base for nice-creams or healthy chocolate puddings. Yum.
- Wholegrains and Ancient Grains or seeds like Oats, Brown Rice, Barley, Millet, Buckwheat, Amaranth, Teff and Quinoa
Are your best defence against fatigue, low energy, and cravings.I find it so frustrating to see how often those healthful foods get completely banned from many a diet because of the bad reputation of carbohydrates making you fat. Which is for sure true when using the wrong carbohydrates such as processed grains or wheat products. However, incorporated in little amounts, particularly more towards your first half of your day when you are active and need energy to be this best sparkling version of yourself, they are definitely your best, energy-boosting assets. All of them are high in fibre and full of lots of beauty and health boosting phytonutrients, vitamins and minerals. To ensure you get the best out of each of them, keep your meals fun and interesting and vary between them as much as possible.
Oats – Are very high in the particular type of fibre called beta-glucan which has been shown to very effective in lowering bad cholesterol. They also contain great levels of manganese, selenium, phosphorus, zinc and magnesium, health boosting polyphenols, vitamin E and carotenoids.
Brown Rice – Can help keeping your blood sugar stable, it has high antioxidant properties thus protecting your cells from oxidative damage during energy production and is high in manganese which can be helpful in weight control since it aids with body fat synthesisation. Also, brown rice naturally contains the sleep hormone melatonin and thus may help with insomnia and improve your quality of sleep. It also possesses anti-depressant qualities and is rich in vitamin B and magnesium which is essential for calcium absorption and metabolism, aiding nerve function and promoting muscle tone.
Barley – Is very high in fibre and contains lots of health and beauty boosting antioxidants, vitamins and minerals such as the B vitamins, selenium, copper, chromium, magnesium and phosphorus at very little calories. 1 cup of barley has less calories than an equal serving of brown rice, quinoa or millet but provides more fibre.
Millet – Is a great source of fibre, copper, manganese, phosphorus and magnesium. It also contains iron and vitamin C, thus making the iron more absorbable. Millet is a great skin beautifier since it comprises the amino acids Methionine and Lysine which help with collagen production.
Buckwheat – Is high in B vitamins, magnesium, phosphorus, zinc and fibre and thus a great food to fight off symptoms of stress, anxiety or headaches. Buckwheat contains a high amount of easy digestible plant based protein and the perfect food for people who suffer from gastrointestinal issues. In addition, it has a high content of potent disease fighting antioxidant properties.
Amaranth – Like quinoa, amaranth is not only very high in protein but moreover is a source of complete protein. It also contains the essential nutrients calcium, magnesium, potassium, phosphorus and iron which are all nutrients needed for a healthy heart, digestive system and strong bones. In addition, it is high in weight-controlling fibre and flavonoids that have been connected to strengthening capillaries and thus reducing varicose veins.
Teff – Like amaranth, buckwheat and quinoa, Teff is very high in protein and fibre and a great source of iron, manganese and calcium, making it a great food for weight-loss and strengthening your precious bones. It is also high in immune boosting B vitamins and phosphorus which may reduce symptoms of PMS.
Quinoa –Has a very high age- and disease-fighting antioxidant content. It is also rich in good quality easy-digestible, metabolism-boosting protein and fibre, making it a great food for weight-loss or control. It contains great levels of magnesium, iron, potassium and zinc which are essential minerals for radiant beauty and energy.
Here is to enjoying wholefoods that taste totally delicious while at the same empowering you to be and feel the best version of yourself. Enjoy cooking up a healthy storm without counting calories or any feelings of guilt nagging at the back of your happy conscience. Instead take pleasure in your glowing skin, irresistible radiance and addictive positive energy.