MF lists our pick of the 10 best superfoods as well as some tasty ways to eat them
We’ve all heard about superfoods and how their nutrition-packed calories are beneficial to our health. There are many reasons why we should incorporate superfoods into our diets but for most people, this isn’t as easy as it sounds. Most basic ‘Top 10 Superfoods’ lists tell you what you should be eating without telling you how you could be eating them. MF takes a look at some of the most powerful muscle-building superfoods, the benefits they offer, as well as a few tasty recipes that make them superfoods you actually want to eat.
The vitamin A in watermelon supports immune health by enhancing the strength of your white blood cells and is important in eye health, particularly retina function. Also containing vitamin B6 and vitamin C, this fruit promotes central nervous system and red blood cell health as well as immune system strength.
What to do with it: Balsamic Watermelon Salad
– 450 g seedless watermelon, cut into chunks
– ½ of 1 medium red onion, sliced or minced
– 15 ml extra virgin olive oil
– 60 ml balsamic vinegar
Toss watermelon and onions. Mix olive oil and balsamic vinegar in a small bowl, pour over watermelon, and enjoy immediately.
A great source of folate, avocado can boost your heart health as well as your body’s ability to repair cells, minimizing the effects of aging. The fruit’s potassium provides electrolytes to maintain hydration and increases energy by aiding in the transfer of nutrients to cells. Also a source of monounsaturated fat (the healthy kind), avocados decrease the cholesterol that is associated with stroke and heart attack.
What to do with it: Avocado-Yogurt Sauce
– 1 large avocado cut into chunks
-57 g plain Greek yogurt
-15 ml limejuice
– 113 g cilantro, chopped
– 1.2 g salt
– 60 ml water
In a food processor, blend avocado, yogurt, limejuice, cilantro, salt, and water until smooth. Drizzle over entrée of your choice (grilled chicken, fish tacos, spinach salads, etc.)
Full of fibre and vitamin C, blueberries stimulate digestion, minimize hunger, and promote cell repair. The anthocyanins and antioxidants found in the fruit reduce inflammation and blood pressure as well as fight the free radicals that have been linked to cancer.
What to do with it: Frozen Yogurt-Covered Blueberries
-170 g fresh blueberries
– 170 g Greek yogurt (flavour of your choice)
Wash your blueberries and cover a small tray with parchment paper. Use a toothpick to coat each blueberry with the yogurt and then freeze tray for 1 hour.
7. Sweet Potatoes
In addition to vitamins A, B6, and C, which support immune and central nervous system function, sweet potatoes are also packed with beta-carotene that is believed to prevent cancer and heart disease as well as stabilize blood sugar. Copper, iron, manganese, and potassium found in the vegetable are responsible for increasing energy and enhancing bone health.
What to do …read more