You have probably heard of Superfoods by now, a term used to describe foods that are considered rich in nutrients and have powerful anti-inflammatory and antioxidant properties among many other health benefits. According to Mordor Intelligence, the global superfoods market is expected to grow by 7% 2019-2023.
And with lots of people showing an increased interest in their health, wellness foods like sweet potato, avocado, mango, sardines and quinoa are on the rise. However, sometimes healthy eating can mean extra money, so we want to find out along with Suttons (a gardening specialist who provides many products including plant supports) are these five superfoods actually worth the hype?
And with lots of people showing an increased interest in their health, wellness foods like sweet potato, avocado, mango, sardines and quinoa are on the rise. However, sometimes healthy eating can mean extra money, so we want to find out along with Suttons (a gardening specialist who provides many products including plant supports) are these five superfoods actually worth the hype?
Avocado
Avocados have rapidly grown in popularity over the last decade, earning the “superfood” label. This highly nutritious fruit, though it’s often treated more like a vegetable is particularly popular due to its taste and texture. They’re perfect on toast, sliced in salads, and smashed into guacamole but they also have lots of health benefits!
An avocado contains a host of vitamins, including A, C, D, E and K, as well as folic acid, magnesium, potassium, Omega 3, lutein, and fibre. Avocados contain both healthy fat and fibre, which keeps you full longer and helps prevent you from overeating other foods. The majority of the fat in avocado is oleic acid — a monounsaturated fatty acid that is also the major component of olive oil.
An avocado contains a host of vitamins, including A, C, D, E and K, as well as folic acid, magnesium, potassium, Omega 3, lutein, and fibre. Avocados contain both healthy fat and fibre, which keeps you full longer and helps prevent you from overeating other foods. The majority of the fat in avocado is oleic acid — a monounsaturated fatty acid that is also the major component of olive oil.
Sardines
You might overlook sardines in favour of tuna or salmon but a single can of sardines contains more calcium than a glass of cow’s milk — 300mg! While your office colleagues may not thank you for taking these little fish into work, your body will.
Sardines help to reduce inflammation and promoting bone, heart, and skin health. As well as this they are high in vitamin D and, like avocado, have a great omega 3 fatty acid profile.
Sardines help to reduce inflammation and promoting bone, heart, and skin health. As well as this they are high in vitamin D and, like avocado, have a great omega 3 fatty acid profile.
This superfood will keep you full and satisfied and the best part is they are cheap to buy in a tin from your local supermarket. A lunch time recipe to rely on could be fresh sardines on toast or have them for dinner with pasta.
Mango
The tropical, stone fruit is not only a sweet treat but has a host of benefits, including being a great source of fibre, calcium, vitamins A, C and E and minerals such as magnesium and potassium.
It is also known for being a quick-digesting carbohydrate which offers 25 grams per one cup serving. Plus this superfood can rapidly boost your energy at a time when your body needs it and give your skin that summer glow.
It is also known for being a quick-digesting carbohydrate which offers 25 grams per one cup serving. Plus this superfood can rapidly boost your energy at a time when your body needs it and give your skin that summer glow.
If you don’t want to eat the mango whole try a tasty, light and cheap dinner recipe of a chicken mango salad or mix the mango into smoothie for when you're on the go.
Quinoa
This superfood is full to the brim with nutritional goodness. Consisting of all essential amino acids which are the building blocks of protein. And being rich in protein means it can increase both metabolism and reduce appetite significantly.
This superfood is full to the brim with nutritional goodness. Consisting of all essential amino acids which are the building blocks of protein. And being rich in protein means it can increase both metabolism and reduce appetite significantly.
As well as being gluten free and suitable for vegetarians, quinoa is higher in fibre than most grains, which can reduce blood sugar level and lower cholesterol level. Quinoa is also extremely high in important nutrients like iron, zinc, magnesium, potassium, calcium, and vitamins E and B.
Although many believe quinoa to be expensive, you should consider including this protein-rich plant-based food in your diet not just because of its goodness but it goes well along with other food. For example a quick and easy cheap recipe is spinach and mushroom quinoa.
Although many believe quinoa to be expensive, you should consider including this protein-rich plant-based food in your diet not just because of its goodness but it goes well along with other food. For example a quick and easy cheap recipe is spinach and mushroom quinoa.
Sweet Potato
The sweet potato is jam-packed with carbohydrates, minerals and antioxidants, and a great source of potassium. They have been identified as having a high level of natural sugar and one cup of sweet potato contains around 3.7 grams of fibre. Their fibre content being higher than the average potato and combined with the likes of magnesium, can help improve your digestion.
Sweet potatoes can often be more expensive in the supermarket, but like their less-healthy counterpart, they are an easy option if you want to grow your own veg. For a tasty recipe look no further than shepherd’s pie, simply replace the normal mashed potato topping with sweet potato.
While certain fads may die out, the five superfoods mentioned above are clearly part of our daily lives. With so much goodness to offer, they don’t have to be part of an expensive recipe and by researching recipes, you can incorporate them into a healthy diet.
Liz x
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