So, what makes a food a “superfood”? While there’s no scientific definition of a superfood, they are known for their high nutritional value, and much-needed vitamins, minerals, and antioxidants.
Boost your health and wellness IQ with Trionne Moore’s list of Must-Eats for a healthy lifestyle!
1. Quinoa
- A seed that “acts” like a grain, quinoa is also gluten-free.
- Good protein content (6g per cup cooked), and all of the essential amino acids (ones that we cannot make on our own and need to get through food).
- Can be a great substitute for rice, pasta, and hot cereal.
2. Kale
- High in bone-building nutrients (calcium, magnesium and vitamin K)
- 5g of protein in just 2 cups! Contains omega 3’s, vitamin A, and a variety of carotenoids, some of which are critical for good eye health
- Their plant nutrients have protective effects on certain cancers, and they act on H. pylori which
is a bacteria that can cause gastric ulcers and stomach cancer - Add kale to salads or smoothies, steam or bake!
3. Raw Cocoa
- This is the raw (unroasted) powdery stuff that cocoa and chocolate are made from. It contains an abundance of minerals including magnesium, zinc, iron, copper
and manganese along with impressive amounts of protein andfibre . - Use as you would a cocoa powder, but you may need to add some sweetness since cacao itself is actually quite bitter (I like a little honey or maple syrup if I’m making a hot chocolate, for example).
- When wanting a chocolate bar, choose one that uses “raw cacao” with a 70% or greater content.
4. Salmon
- Choose wild or Pacific varieties (not farmed).
- Salmon is a great source of omega 3’s, and a superstar carotenoid called “astaxanthin” which has beneficial effects on the brain and eyes.
- When buying canned salmon with the bones, eat the whole thing – they are good for your bones too!
5. Turmeric
- A spice that has been used in the healing systems of China, India and the Polynesian Islands and occupies a place of distinction in Ayurvedic and Chinese medicines
- Curcumin is the compound within turmeric which has shown statistically significant benefits as an antioxidant, anti-inflammatory, and anti-microbial. It is one of the most well-researched botanicals.
- Use turmeric as a flavouring spice in stews,
stir fries , smoothies, soups, salad dressing or hummus
6. Chia
- These little seeds are full of
fibre (both the insoluble and soluble kinds), in fact, almost all of the carbohydrate content of chia isfibre ! - They contain omega 3 and are nut and gluten-free.
- Chia seeds absorb a lot of water and bulk up significantly, so take in extra water when you start using them.
- Throw them in smoothies, yogurt, cereal, baking, or even make a chia pudding!
Trionne Moore is a Registered Holistic Nutritionist, public speaker, and co-owner of The Healthy Road, a health food, supplement store and holistic clinic in Toronto’s Corktown neighbourhood.
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