Saturday, December 21, 2013

10 Staple Superfoods You Must Have In Your Kitchen.

10 Staple Superfoods You Must Have In Your Kitchen
By []Marina Daniell 

There are hundreds of superfoods out there, below you will find 10 of the easiest and versatile superfoods to consume:

1. Acai Berries

Acai berries contain a powerhouse of antioxidants that lower cholesterol levels in the blood stream, and are the driving force behind acai's free radical and age-fighting powers. Acai berries are high in omega 3; the fatty acid that helps boost absorption of fat soluble vitamins like A, D and E. They also contain B vitamins and are abundant in fibre and potassium.

You can add acai to any smoothie or fruit juice or blend acai with blueberries, raspberries, honey and good quality natural yoghurt then pop it in the freezer for a delicious frozen yoghurt!

2. Blueberries

Blueberries have the most antioxidants per serving compared to any other commonly consumed fruits. They fight the premature aging process caused by pollution and UV exposure and contain anthocyanosides, which are beneficial in the prevention of all types of cancer.

Blueberries are a delicious and an easy snack to eat at your desk.

3. Broccoli

Packed with folic acid, vitamin C and carotenoids, broccoli not only boosts your immune system but also improves reproductive health and protects your cells from being damaged by free radicals. Broccoli also has beta carotene, vitamins B3 and B5, potassium and chromium, which help normalize blood sugar and cholesterol levels.

Add some extra flavour to broccoli with crushed garlic, finely chopped chilli, lemon juice and olive oil - its super delicious and easy to make.

4. Chia Seeds

With more heart healthy omega-3 fatty acids than flax seeds this flavourless Mayan seed is a good source of protein, fibre, antioxidants, calcium and zinc.

When mixed with liquid, chia seeds turn into little jellies, so they're perfect to add to juices and smoothies as a thickener. Or simply sprinkle on toast.

5. Coconut Oil

The health benefits of coconut oil are amazing; the oil possesses antimicrobial, antifungal, anti-bacterial, and antioxidant properties. The properties in coconut oil even fight the bugs associated with herpes, giardia, listeria, influenza, and even HIV. Even more, coconut oil aids with weight loss, increases immune function, supports heart disease prevention and diabetes management and improves digestion.

Get creative with how you consume coconut oil; you can use it in a lot of dishes when cooking, or treat yourself to some coconut oil on toast with nutella. Another great way to consume coconut oil it to include coconut oil is a teaspoon when blending a fruit juice as the fat from the coconut oil actually helps your body better use the minerals and vitamins from the fruit juice. 

6. Kale

This nutrient rich cruciferous vegetable is beneficial to your immune system, stomach and liver. Kale is rich in vitamins A, B, C and iron, and also contains Zeaxanthin and Lutein, which helps protect against macular degeneration and Indole-3-carbinol that may protect against colon cancer.

Like any vegetable, to maintain all nutrients, it's best to steam Kale (mix it with your Broccoli).

7. Garlic

Garlic is a powerful antioxidant and anti-inflammatory containing vitamins C and B6, manganese and selenium. It helps to protect against heart disease, reduce blood pressure and lower cholesterol levels.

Who doesn't love a little garlic - it adds such an awesome flavour to pretty much anything!

8. Hemp seeds

Hemp seeds are the only plant that contains vitamin D, which is necessary for calcium absorption. It also contains acids and antioxidants in the form of vitamin E and carotene as well as a number of minerals such as protein, calcium, magnesium, sulphur, potassium and phosphorus.

A great alternative to fish oil, hemp seed oil contains omega 3, 6, and 9, and will provide the same benefits as fish oil without the danger of consuming toxins - making it perfect for vegans!

Hemp seeds have a nutty flavour so simply add to a salad or mix in with your morning oats.

9. Lemon

Lemons are jam-packed with vitamin C, which is essential for production of collagen in the body. Collagen helps keep blood vessels, tendons, ligaments and bones healthy and strong. Lemons are abundant with the antioxidants known as flavonoids, which may help reduce the risk of heart disease, reduce inflammation, and fight some cancers.

Lemon makes everything taste better and can be added to anything - vegetables, tea, meat and juices!

10. Quinoa

This gluten-free super grain is packed with fibre, protein, vitamins B1, B2, B3, B6 and potassium. It's also a great source of copper, zinc, iron, magnesium, folate, calcium and contains all eight of the essential amino acids.

You can use quinoa flour as a substitute for wheat flour to make pizza bases and fresh pasta.

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Article Source: [] 10 Staple Superfoods You Must Have In Your Kitchen

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