'Superfood' is a popular term for nutrient-rich foods. There is no official definition, but many of these foods are affordable, easy to find and probably already part of your diet. Here are five favourites for the change of season.
Five nutrient-rich foods
- Quinoa: a gluten-free pseudocereal that provides protein and fibre. Add it to salads or serve it as a main dish.
- Mushrooms: low in calories and fat, and a source of fibre, B vitamins and minerals such as potassium and selenium. Mushroom powders are a convenient way to add them to smoothies, soups or porridge.
- Cocoa: pure cocoa powder is naturally rich in polyphenols – choose it over sugary chocolate drinks.
- Avocado: a source of monounsaturated fats, vitamin E, folate, potassium and fibre. Vitamin E contributes to the protection of cells from oxidative stress, and potassium contributes to normal muscle function.
- Blackberries and other berries: naturally rich in vitamin C, which contributes to the normal function of the immune system.
How to include them
Rather than simply adding these foods on top of your usual diet, swap them in for less nutritious choices – berries instead of biscuits, quinoa instead of refined grains. Start little by little and enjoy the variety.
Food supplements should not be used as a substitute for a varied, balanced diet and a healthy lifestyle.