8 Superfoods that will help your body thrive

A “superfood” is just a buzz term for a food that will positively affect your health but trust me when I say there are some foods that are truly deserving of this title.

Technically speaking “superfoods” are simply nutrient rich foods. You’ll see many food companies jump at the opportunity to use this in their marketing as the world becomes more health conscious - so watch out. In my opinion a superfood should be in its whole form, natural without modification.

What is a Superfood?

Not all healthy foods are deemed “super.” According to Cleveland Clinic, a nutritionally recognised superfood group does not actually exist. It is a coined term associated with especially nutrient dense natural foods.

What do all of these superfoods have in common?

You’ll soon get sick of me saying that food is medicine - but it is! These foods are anti-aging and are jam packed with antioxidants, vitamins and minerals that your body needs to thrive. These foods aren’t new, we’re not discovering them for the first time. Alternative medicine systems like Ayurveda and Traditional Chinese medicine have been using ingredients like goji berries to treat health conditions for centuries. And just ask your parents or grandparents about seaweed and they’ll most likely tell you they used to soak their skin with algae for the iodine, an important mineral for normal functioning of the thyroid.

8 Superfoods to consider introducing into your diet

Wild Blueberries

Blueberries are incredible, provide many vitamins (C, K & Manganese), plant compounds and antioxidants and are high in fibre. Wild blueberries on the other hand are like the king of disease fighting antioxidants (molecules which fight free radicals in your body).

Wild blueberries are smaller than traditional blueberries, similar size to cranberries with a sweet flavour. Bunalun Organic frozen wild blueberries are handpicked in season and are available in supermarkets like Dunnes Stores. Add them to smoothies, breakfast muffins, porridge or soak in kefir as a nutritious snack.

Cacao (raw chocolate)

I just described wild blueberries for their extremely powerful antioxidant properties and cacao is no different, if not better. Cacao is essentially the seed of the cacao tree, native to Central and South America. It’s important not to confuse cacao with cocoa, they are actually different!

IIN, explain how raw chocolate is said to improve cardiovascular health, support bone health and improve mood (a natural stress relief).

I’ve recently learned that cacao contains Anandamide, “the bliss molecule”, a natural pleasure molecule. Ritual Cacao states how it can “increase the blood flow to the brain, creating more mental agility, awareness and focus”, something I can testify to after dabbling in this beautiful beverage.

Instead of coffee you could try cacao, add it to deserts or to sauces (typical in Mexican cooking). Ceremonial cacao is thankfully on the rise too - as you explore cacao you will begin to notice the difference in taste of a regular cacao drink and a ceremonial cacao!

Spirulina

This rich green powder-like substance is packed with minerals, trace elements and phytonutrients and is the highest vegetarian source of complete protein. This blue-green algae can improve blood sugars, support a healthy cholesterol profile and reduce blood pressure.

This is a very powerful food and a little goes a long way. The taste is strong so I use a teaspoon in smoothies every now and again and have noticed a positive change in the health of my skin, hair and nails.

Hemp seeds

Hemp seeds are a great source of protein, higher than both chia and flax seeds. Most people add protein powder to their smoothies or add extra protein into their diet with protein bars and energy balls. Instead of synthetic protein powders, why not alternate and try hemp seeds which will give you a high percentage of your daily value of protein.

Hemp seeds also provide healthy omega - 3 fatty acids which reduce inflammation. Whole hemp seeds are high in fibre, aiding digestion and metabolism. For such a tiny seed the nutritional profile is very high!

Add hemp seeds to smoothies or use them whole sprinkled across a salad. There is no excuse with this one!

Honey, bee pollen and propolis

Ever wondered what bee pollen really is? It is referred to as a “mixture of flower pollen, nectar, bee secretions, enzymes, honey and wax” by Verywellhealth. Many practitioners recommend bee pollen as a dietary supplement because it is said to improve immunity by supporting the immune response. As a source of Vitamin E, B vitamins, folic acid and polyphenols bee pollen could be a great addition to your diet.

Honey in its raw format provides your system with minerals, antioxidants and enzymes. It’s a great alternative to sugar but anyone with blood sugar issues should air on the side of caution. Honey is also a prebiotic, meaning it can aid your gut health.

Medicinal mushrooms (Reishi, chaga)

In Chinese medicine mushrooms are used as both medicine and food. Did you know in China hundreds of years ago one would stop paying the doctor when sick and only pay when well. People would regularly visit the doctor for preventative care like acupuncture, herbal remedies and lifestyle advice.

Back to the mushrooms. Reishi mushrooms can help boost your immune system and according to Dr. Mark Hyman is an anti-inflammatory which can help liver function as well as provide anti-cancer benefits. Chaga, another hero of the mushroom clan, is loaded with health benefits, high in fibre and antioxidants.

Mushrooms like chaga and reishi are super powerful and should be purchased from a reputable source. Four Sigmatic is an incredible Finnish/American food company specialising in mushroom infused coffee and cocoa. I’ve tried the reishi cacao mix and can assure you it doesn’t taste like mushrooms!

Turmeric

Fancy a golden milk latte? You might have read about the health benefits of turmeric. This vibrant spice is said to decrease inflammation and stabilise blood sugars thanks to the substance of curcumin.

Consuming black pepper has been said to increase the absorption of turmeric. It’s easy to incorporate into curries and is often used in ayurvedic recipes. Try Jasmine Hemsley’s caffeine free golden milk recipe for a warming afternoon pick me up.

Bone broth

Sometimes described as “liquid gold” bone broth has been used in many cultures for thousands of years. In ancient Greece, Hippocrates, the father of medicine, recommended the use of bone broth for both cleansing and digestion.

Depending on the recipe or ingredients used the nutrition breakdown will vary but bones can provide important minerals like calcium, phosphorus and magnesium. Bone marrow provides vitamins like A, B2, B12 & E and the tissues contain glucosamine and chondroitin which may be recommended for joint complaints and arthritis.

Make your own or consider Irish owned Carol’s stock market, the best all-natural stock available.

Less is more

It’s easy to get excited about incorporating “superfoods” into your diet but, as well as being highly nutritious they are also very powerful. Less is more. If you take certain medications, are pregnant or breastfeeding it’s always best to check in with a doctor or nutritional therapist for some advice.

Final thoughts

Nowadays we have food that is not actually fit for human consumption. Studying with the school of Integrative Nutrition has provided me with an education from top practitioners across food, health and functional medicine. Eating processed food is compared to putting the wrong fuel in your car. Like it doesn’t take long for the car to break down, it doesn’t take long for human DNA to break down either.

Superfoods are amazing for your health but only when pairing them with a well-balanced lifestyle. If you’re working too hard, not sleeping or feeling stressed a few goji berries and a teaspoon of honey might not give you the results you hoped for.

It’s all about baby steps. No two people are the same and what works for you might not work for another. Incorporate one of these foods into your next food shop, try small amounts and see how you get on. And remember It’s all about feeling good!