As we head into the cooler season it’s important to take care of our health, so we can help our immune systems to stave off wintertime diseases like colds and flu – especially since the emergence of the COVID-19 virus has placed a heightened focus on personal wellbeing this year.
According to the World Health Organisation, an unhealthy diet and lack of physical activity are leading global risks to health. Adding superfoods to your diet is a simple and effective way to boost your body’s natural immunity. But, what are superfoods and how can you include them in your daily food choices? Here’s an easy guide to these dietary all-stars.
What exactly are superfoods?
The term superfoods has been cropping up on labels and marketing materials more and more frequently in recent years – but, what exactly does it mean? In short, these are certain natural foods that have a particularly high nutrient density, i.e. containing a high concentration of nutrients - vitamins, minerals, complex carbohydrates, lean protein, or healthy fats - in comparison to its calorie load.
Adding these foods to your diet makes it much easier to support a balanced lifestyle that leaves you feeling energised, and your body functioning optimally.
Examples of superfoods that are easy to find in South Africa
Enjoying the benefits of superfoods is very simple – you just add a few to your existing diet. Start by incorporating one or two of the following health-boosting foods that are readily available in South Africa to your daily meal plan:
Berries
Strawberries, blueberries, goji berries and cranberries contain vitamin C, fibre, and vitamin K. Since these are summer fruits, the best way to enjoy them in winter would be to stock up on frozen berries from the supermarket - great in smoothies and breakfast bowls - or to get some dried berries to snack on during the day.
Eggs
Eggs are high in iron, amino acids, as well as vitamins A and B - and, incredibly versatile. Boil a few eggs to keep in the fridge or your lunchtime cooler bag for a quick and convenient snack, whip up an omelette with fresh vegetables for breakfast, or bake a crustless quiche for a filling and nutritionally dense dinner.
Dark green vegetables
Dark, leafy greens like kale, spinach, and broccoli, are packed with vitamins A, C and K. The beauty of these vegetables lies in the fact that you can have them in so many ways – use it raw as the base of a salad, fry it up in a stir fry, toss handfuls into a powerhouse smoothie, or blend it into a rich and hearty soup. If you really battle to get your greens in, you can also get some of their nutritional benefits by adding a chlorophyll supplement to your diet.
Seeds and nuts
Nuts and seeds like almonds, walnuts, pumpkin seeds, and flax seeds are nature’s ultimate takeaway – simply pop some in a small container for a healthy snack on the go. There are also some great seed mixes on the market that you can scatter over salads, add to oats in the morning or blend into smoothies for an added nutrient punch. Alternatively, a spoonful of flaxseed oil in the morning can also do the trick.
These are just a few of the superfoods that are commonly available in sunny South Africa. Others include avocado, ginger, turmeric, sweet potato and oily fish like mackerel, anchovies, and sardines. Start by adding one or two of these incredibly healthy foods to your diet and see what a difference it makes in your overall vitality.
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