Superfoods

Superfoods, as the name suggests, are foods that are particularly good for you. They are usually rich in vitamins, minerals or anti-oxidants. They help keep you healthy, can reduce the risk of cancers, and boost your immune system. They also help to improve the appearance of your hair, skin and nails.

Take a look at the following list of superfoods, and make sure you include plenty in your diet. My favourite snack at the moment is a handful of blueberries and strawberries, with plain live yoghurt.

Oily fish – contain omega 3. Omega 3 fats help to prevent depression, and protect against the onset of dementia.

Avocado – yuck, but it’s full of vitamin E - a natural anti-oxidant.

Broccoli – also full of anti-oxidants and vitamin C

Beetroot – low in fat and with folic acid

Berries – full of anti-oxidants and vitamin C. Try cranberries, blueberries and blackberries

Beans – high in vitamins and fibre, low in calories

Cocoa – contains plenty of anti-oxidants. Choose dark chocolate with a high cocoa percentage, and no, unfortunately you can’t eat the whole bar. Small quantities only please.

Lentils – contain soluble and insoluble fibre, protein and iron

Turkey – low in fat, high in vitamins and protein

Nuts - full of essential vitamins, minerals and fibre. Recent studies suggest that eating a handful of nuts several times a week can help reduce heart disease. Brazil nuts and walnuts are excellent choices.

Peppers – high in vitamin C (green peppers contain more vitamin C than oranges)

Pumpkin – full of vitamin C, and the seeds are full of iron, zinc and omega 3 fats

Spinach – Vitamin C & E, iron, folic acid, calcium and beta-carotene

Sweet potato – contain vitamin C and E and beta-carotene. Try substituting ordinary potatoes with sweet potatoes

Natural yoghurt – contains calcium and probiotics

Watercress – full of vitamin C, folic acid, calcium and iron