Daily dose of superfoods
THEY nourish and nurture, heal and protect. Superfoods are known for their ability to slow down ageing, lower the risk of diseases and protect against many ailments.
They may be either supermarket staples or exotic ingredients from far-off countries but they all have one thing in common: They promote good health.
Listed below are some superfoods that you may want to add to your daily plate:
1 – Broccoli
Tender, crunchy and green, this healthy vegetable is a good source of folate or folic acid so it plays a significant role in preventing heart disease. Broccoli is also said to have anti-cancer properties and is rich in antioxidants including Vitamin C. Whether served raw, steamed, stir fried or pureed into a nourishing soup, it’s a must-have on the dinner table.
2 – Salmon
A rich source of Omega 3 fats, this fish is good for osteoarthritis and other inflammatory joint conditions. It can also significantly lower the risk of a heart attack and is good for the brain as it can prevent dementia. Grill, pan fry or bake and serve with a variety of sauces and dressings.
3 – Green Tea
This relaxing brew helps lower cholesterol levels and aids in weight loss. It is also believed to have anti-cancer properties and prevents cardiovascular diseases. Even just one cup a day is said to offer some benefit.
4 – Wheatgrass
It may look like something only goats eat but wheatgrass has an amazing composition of vitamins and minerals. It has loads of chlorophyll and is rich in calcium, iron, magnesium, phosphorus, potassium and zinc. Blended into a juice, it acts as a natural detox for the body and is so full of nutrients, it’s like having a complete, balanced meal.
5 – Acai Berry
A treasure from the Amazon rainforest, these dark, purple berries have strong healing and anti-ageing abilities. They contain antioxidants, amino acids and omega fatty acids all of which slow down the ageing process. Whether thrown into a smoothie, eaten with cereal or turned into a sorbet, it’s an elixir of youth in your refrigerator.
6 – Avocado
Rich and creamy, this delicious native of Central America has a host of healthy fats and nutrients to protect against heart disease and cancer. A main ingredient in guacamole, the avocado is also extremely versatile and is used in salads, turned into dips, tucked into wraps or added to a smoothie.
7 – Daikon
This white east Asian radish is known for high levels of Vitamin C and folate and is believed to have anti-cancer properties. Its mild flavour means you can have it raw in salads or slow cook with other vegetables and meat for a nourishing stew. Also tasty as a stir-fry.
8 – Quinoa
Extremely high in protein, quinoa is a wonderful alternative to meat for the vegetarian. But even non-vegetarians appreciate this super grain from the Andes that’s packed with dietary fibre, phosphorus, magnesium and iron. It’s gluten-free and cholesterol-free as well. Cook with rice, serve with vegetables or add to breakfast cereals for a morning boost.
9 – Shitake Mushrooms
Well known in Asia as a longevity food, these earthy mushrooms are a good source of iron and other minerals. They boost the immune system and are said to prevent cancer and protect against cardiovascular diseases. Add to stir fries and soups or use as a tasty filling for dumplings.
10 – Black Beans
Rich in protein and fibre, the humble black bean is among the most nutritious of beans. They are good for the digestive system, regulate blood sugar levels and are beneficial for the cardiovascular system. Blend and turn into a tasty dip to serve with chips, use in salads or boil for a delicious porridge or hearty soup.
Source: New Straits Times
Published: 18 Feb 2014
Category: Features, Wellness and Complementary Therapies
