By Joy Essien, Contributing Editor, Lagos Metropolitan.
Superfoods are nutrient dense foods rich in beneficial compounds like antioxidants, fiber and healthy fats that are considered exceptional for health. There are so many superfoods nature blessed us with. We’ll be looking at 5 right now that are beginner friendly and can be easily integrated into meals, providing necessary vitamins and minerals without requiring any fancy preparation or skills.
1. Blueberries: A Nutrient Powerhouse.
Blueberries are loaded with antioxidants, which fight oxidative stress in the body. They are also high in vitamin C and K, which boosts immunity and bone health. Blueberries are also said to improve memory and cognitive function due to their high flavonoid content. Just add a handful of blueberries to your breakfast cereal or smoothie, and you can reap these benefits daily.
2. Spinach: Versatile Leafy Green Vegetable.
Spinach is a great source of iron, which ensures that you stay energetic and don’t suffer from anemia. It’s also packed with vitamin A, C and folate, which are great for your eyes and boosts your immunity. Spinach can be consumed raw in salads or cooked as part of different dishes like soups or stir fries. Either way, it makes a great addition to any meal plan.
3. Quinoa: Complete Protein Grain.
Quinoa is the only grain that contains all 9 essential amino acids, making it a complete source of protein. It’s also rich in fiber and magnesium, which aid digestion and muscle function. Due to it’s subtle flavor, quinoa pairs well with savory and sweet dishes alike: try using it as a salad base or rice substitute.
4. Almonds: Heart Healthy Snack Option.
Almonds offer healthy fats, which keep your heart healthy by lowering bad cholesterol levels when eaten regularly. They are high in vitamin E, which is an antioxidant, guarding cells from getting damaged while also boosting skin health. Relish them on their own as snacks all day long or add them to baked items like muffins.
5. Chia Seeds: Tiny Nutritional Powerhouses.
Chia seeds might be tiny but they pack quite the punch when it comes to nutrition. These minuscle seeds come loaded with Omega-3 fatty acids that are great for brain development, Calcium for strong bones and fiber that aids digestion. Sprinkle chia seeds over yogurt parfaits during breakfast to add texture and crunchiness without changing the flavor much.
