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Everyday superfoods

There’s no need to make a special trip to the health food store or spend half your paycheck on so-called superfoods. Here is a list of everyday foods packed with vitamins, antioxidants and a whole lot of superpower.


Scrambled or poached, sweet or savoury, the versatility of eggs is endless, making it an easy ingredient to add to your daily diet. Don’t skip the yolk, as it contains all of the egg’s minerals, vitamins A, D and E ,as well as the antioxidants Lutein and Zeaxanthin, which are both important for good eye health. One large egg contains 6g of protein, so eating one in the morning or as a snack will keep you full and satiated without feeling heavy.

Sweet potatoes

These sweet tubers are nutrient powerhouses filled with potassium, fibre and anti-inflammatory properties. Potassium helps to lower blood pressure by helping the kidneys rid of excess sodium in the body. The fibre content aids in the slow release of energy, resulting in stable blood sugar levels. And the combination of beta-carotene, vitamin B6, vitamin C and manganese acts help towards creating an all-natural anti-inflammatory.


Don’t underestimate the health punch that this cruciferous veggie packs. Broccoli is loaded with filling fibre and contains sulforaphane, a phytonutrient that has possible cancer-combating properties. And here’s another little secret; remember to pop some next to your iron-rich foods, such as red meat and pulses. Its high vitamin C content supports the absorption iron.


The humble mushroom may not be impressive in colour or size, but its nutrient profile is definitely something to boast about. With almost no sugar, salt or fat, eating mushrooms is the perfect way to reap a whole lot of health benefits without any added calories. In them, you will find fibre, a host of B vitamins and countless minerals including selenium. Selenium is good for brain health, your immune system and fertility in both men and women.


An apple a day… is a valid thing to say! Crunchy and sweet, this delicious fruit provides your body with plenty of antioxidants and fibre known as pectin. Pectin is widely known because of its wide use to bind jams and preserves, but its real benefit lies in its ability to lower cholesterol and improve heart health. Furthermore, apples are a great source of vitamin C, polyphenols and phytochemicals, which are said to reduce your risk of inflammation, cancer and neurological diseases.


Berries may be small in appearance, but their nutritional value is huge. Packed with fibre and antioxidants, they are said to prevent chronic diseases and delay the degeneration of brain function. Berries also bring good news to those suffering from diabetes; due to their low levels of fructose, they don’t create a large insulin spike and will help to regulate blood sugar levels.


Almonds, peanuts, macadamias, you name it! Nuts are delicious and we can’t get enough of them in our recipes. But these (good) fat kernels also contain high levels of alpha-linolenic acid (ALA) , a fatty acid that is linked to good heart health and an improved mood. Their nutritional profile also boasts essential nutrients such as folate, vitamin E, calcium, iron, zinc and potassium, everything you need for great overall health.


Creamy avos bring more to the table than their addictive taste. Their monounsaturated fats play a role in reducing inflammation in the digestive tract and arteries while the fibre will help you feel fuller. And if you battle with stress, the B vitamins will aid in reducing the symptoms.


Super nutritious and easy to add to breakfast, lunch or dinner, there’s no reason to not up your intake of Popeye’s favourite. Spinach contains the B vitamin folic acid which is essential to building new cells, especially for pregnant women. It’s also a good source of manganese, a mineral important to bone health. The high iron content aids in carrying oxygen throughout the body combined with vitamin K. a vital component for blood coagulation, will keep your blood healthy and nutrient-rich.

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