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25 SUPER FOODS TO HAVE IN YOUR SHOPPING BASKET

If you’re looking for a handy list to tuck in your pocket before you hit the super-
market this week, you’ve come to the right place. Superfoods are essentially
nutritional powerhouses, which give you the most bang for your buck. These
foods are loaded with the most vitamins, minerals and overall nutrition per unit,
and you’ll learn more about our favourites and why they earn the title here.

Superfoods aren’t just limited to obscure powders, berries and supplements ei-
ther; in fact, you’ll probably be surprised to learn that many grace the shelves of
your pantry and fridge already. We’re looking at quality over quantity here, and
these are the top 25 foods you should always reserve a spot for in your shop-
ping basket.

PRODUCE

You’ve probably been told how important eating your fruits and veggies is, and
it’s true. These colourful plant foods are loaded with micronutrients – vitamins
and minerals – we need to provide us with a healthy, balanced diet. Moreover,
they contain tons of fibre to optimise digestion and help us feel full. Oh, and
they’re tasty! From juicy, ripe fruits for snacks to roasted veggies at dinner,
these superfoods have a place in every diet. Some produce really comes in at
the top though.

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Blueberries

This fruit is an antioxidant power-


house, helping to combat free radicals
in the body. Their nutrients are fan-
tastic for the nervous system, brain
health and more. Anthocyanins give
blueberries their gorgeous hue, and
these antioxidants aren’t just good
for colour; they also help protect the
body from disease, reduce blood
pressure, improve eyesight, and pos-
sess anti-inflammatory properties.

Kale

This green is another amazing source of antioxidants and other vitamins. It


contains the most lutein of any foods which contributes to good eye health. Its
antioxidant compounds are also linked to cancer prevention, anti-inflammatory
properties and detox. A standard serving provides you with your daily dose of
vitamin K (1,180% of it, actually!), vitamin A and most of your vitamin C. You can
read more about kale here.

Watercress

This green is often just a garnish, but it’s worth upping your intake for! Like kale,
it really packs in the vitamin K, but that’s not all; its powerful blend of magne-
sium, calcium and potassium can reduce cancer risk and lower blood pressure.

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Beets

Although beets are a rather sugary


veggie, they contain tons of nutri-
ents you don’t want to miss out on.
This veggie is one of the most highly
detoxifying considering the betalin
pigments that give them their colour.
Oh, and don’t toss those greens! They
contain even more iron than spinach.
It’s also worth noting that beets pro-
vide a good source of betaine which
helps to protect our cells and en-
zymes from environmental stressors.

Mushrooms

Fungi are amazing for the body due to their immune-boosting properties; they
are antibacterial, antiviral, and anti-fungal. Their polysaccharides in mushrooms
promote longevity and fight off cancer. Reishi mushrooms, in particular, are also
fantastic for neural health.

Avocado

Avocado is a fantastic source of healthy


fats which can help you absorb all those
A, E, D and K vitamins! This fruit can
help lower cholesterol, is loaded with
antioxidants and can even reduce ar-
thritis symptoms. They’re also a good
source of potassium - even more than
bananas.


Sweet potatoes

Sweet potatoes are our favourite starch for good reasons! They are a great
source of beta-carotene - hence the orange colour - which converts to vitamin A
in the body when paired with some healthy fats. They’re also low-glycemic com-
pared to most other potato varieties, so they can actually help regulate blood
sugar.

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MEAT, POULTRY & FISH

If we’re looking at our ancestors for advice, you’d see that hunting and gather-
ing animal foods is absolutely part of a healthy diet. Unfortunately, these days,
there just isn’t as much widespread emphasis on quality which is where these
products gain their superfood status from. If you’re attentive enough, many
meats and seafoods are some of the healthiest foods on the planet.

Grass-fed beef

One of the most unique factors of


grass-fed beef, in comparison to its
conventional counterpart, is its ome-
ga-3 content. There’s no doubt that our
omega-3 to omega-6 fatty acid ratio is
important to overall health and vitality,
so choosing a properly sourced beef
products can take your meat from ‘food’
to ‘superfood’ in one fell swoop.

Sardines

These little guys are sustainable for the environment which gives them an upper
hand, much like grass-fed beef. Not only does this fish provide some serious
omega-3 action, but it’s also one of the best food sources of vitamin D which
many people are deficient in. They’re great for the bones with a hefty dose of
calcium, and their nutrient profile supports good cardiovascular health. Don’t be
afraid to give this superfood a go.

Wild-caught salmon

Fish tops the list when it comes to animal


protein’s claim to superfood fame. It’s a
unique food source of vitamin B12 (236%
of the DV per serving!), plus it contains
a powerful amino acid called taurine. It
contains one of the highest concentra-
tions of omega-3 fatty acids in any food.
Like sardines, salmon also contains some
vitamin D. These things in conjunction
promote everything from good mood to
bone health, warding off osteoporosis.

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Pasture-raised eggs

Forget about the cholesterol myth;


starting off your day with eggs is a sure-
fire way to get in some superfoods first
thing in the morning. Pasture-raised
eggs have huge advantages in nutrition.
They contain 2/3 more vitamin A, twice
the amount of omega-3 fatty acids,
three times more vitamin E, seven times
more beta-carotene and a little bit less
cholesterol in case you’re worried. Oth-
erwise, they provide a lovely balance
of fats and proteins which should keep
you both full and focused through the
morning!

Oysters

While oysters are widely known as a libido-boosting food which is true, there’s
more to their superpowers than just that! They are especially high in zinc, vita-
min D, vitamin B12, iron, copper, manganese and selenium. Their zinc content
makes them a healing food, both in terms of time it takes for wounds to heal
and for immunity considering their anti-microbial properties. Their iron boost
can help increase circulation and defend against anemia, too

PANTRY STAPLES

What else should you keep handy? The pantry is king at providing bursts of nu-
trition quickly, even when the fridge is looking a little barren. Don’t let the body
go without proper fuel! These are our favourite superfoods to always keep on
hand.

Avocado oil

Avocado oil is a great oil to cook with, especially considering its high smoke
point. Essentially, that means even cooking at high temps won’t destroy its awe-
some nutrient profile. It contains mostly oleic acid, a monounsaturated fatty
acid that can act as a protector against free radicals, aid in weight loss, prevent
type 2 diabetes and improve insulin sensitivity. Read more about avocado oil’s
many health benefits.

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Coconut oil

Overall, coconut is one of the healthiest foods on the planet in almost all of its
natural forms. Coconut oil, in particular, is an amazing pantry staple. It’s most-
ly comprised of saturated fats which take down LDL in the body and convert it
into good cholesterols promoting a healthy heart and lessening the risk of heart
disease. Its medium-chain fatty acids are easy for the body to digest unlike long-
chain fatty acids in vegetable oils. It’s also easily used by the liver as energy,
which helps coconut oil not be stored immediately as fat (a common misconcep-
tion with fats!). It also has tons of immunity benefits.

Seaweed

A variety of seaweed called dulse provides big flavour in a tiny package, and you
can even use it to replace salt. This mineral-rich seaweed contains calcium, mag-
nesium, iron and potassium. It’s high in both vitamin A and vitamin C. Lastly, it
provides the body with iodine, which is important for thyroid health and good
hormone behaviour. Read more about the benefits of seaweed here.

Kelp - a brown seaweed - is comparable to both kale and dulse with its own
unique set of superfood benefits including high amounts of iodine, potassium,
magnesium, calcium and iron to name a few noteworthy minerals. Iodine is
good for the thyroid and it provides good nutrition for our skin, hair and nails.

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Turmeric

You can bet that any food with a natu-


rally vibrant hue is packing serious nu-
trition, and turmeric is no exception to
the rule. It’s most commonly known for
curcumin which provides a natural an-
ti-inflammatory benefit. This medicinal
spice is easily added into the diet, and
it increases antioxidant capacity which
makes it great for taking in all the nutri-
ents in the rest of the foods on our list.
It’s also linked to better cognitive func-
tioning, lessened risk of heart disease
and cancer prevention. Here are some
of the best turmeric recipes out there.

Almonds

Almonds are arguably the healthiest nut on the planet, especially if you soak
and sprout/dehydrate them prior to consumption. In Ayurvedic medicine, al-
monds are known for increasing brain power, intellectual ability and contribut-
ing to a longer, healthier life. They contain healthy monounsaturated fatty acids,
fibre, antioxidants and some solid vitamin E! They’re fantastic for the brain, skin
and heart.

Oolong tea

Most teas from black and green to


herbal blends contain plenty of health
benefits, but oolong is often over-
looked. It can cut down on triglycerides
due to its enzymes. It can also help the
body to burn more fat. Finally, it con-
tains a fair amount of niacin which is
good for detox. Oh, and its antioxidants
can help your teeth stay strong which is
promising if you’re trying to cut back on
coffee or black tea.

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FERMENTED FOODS

Fermented foods are simple to make at home, and you can even buy them
most of the time. These foods are ‘cooked’ a.k.a. left out to gather up good bac-
teria which helps keep our gut flora healthy, boost immunity, improve digestion
and more. A little can go a long way in providing probiotics and many other
powerful health benefits.

Miso

Miso is a fermented soy product with


big flavour, and it doesn’t present
many of the same problems as non-fer-
mented soy does. Plus, it’s used in small
doses, so you’re more likely only to
take in the good without overdoing it.
Nutrients in miso include copper, man-
ganese and vitamin K with a substantial
serving of cancer-fighting probiotics.
Fermentation really brings out the good
antioxidants in soy, and miso is a tasty
addition to broths, stir-fries and more.

Kimchi (or sauerkraut)

This Korean dish is cheap and easy to make at home with superfoods all on
their own - cabbage, carrots, ginger, garlic and more come together in this
gut-friendly and flavourful ferment. Kimchi contains lactobacilli which is a bacte-
ria that aids in digestion and maintenance of intestinal flora. This bacteria also
has potential to clear up skin issues and reduce inflammation.

Kombucha

Kombucha is delicious - especially if you’re trying to kick soda - and it has some
stellar health benefits to boot with all of its healthy bacteria strains. It’s simple
to make at home with just tea and sugar, too! It can help with digestion, weight
loss, boosting energy, detox and immunity. It also contains something called
glucosamines which supports collagen preservation in the body, leading to good
bone and joint care.

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DAIRY

If tolerated and from proper sources, dairy provides excellent nutrition. It’s a
real food that often provides a healthy dose of good fats and essential vitamins
and minerals. Plus, it tastes good, and there’s no denying it! Here are some of
our favourite dairy products to keep handy.

Grass-fed butter

Butter gets a bad rap sometimes, but


hear us out. Grass-fed butter makes
food taste better, first and foremost.
It provides plenty of vitamin K2 which
actually helps keep your arteries un-
clogged. Finally, it’s one of the absolute
best sources of butyric acid which is
helpful namely for digestion and inflam-
mation.

Kefir

Quite like yoghurt, kefir is easy to make at home and packed with nutrition. It’s
a fermented yoghurt drink, so you can expect a healthy dose of probiotics out
of each sip, providing the gut with that good bacteria! It’s also loaded with bio-
tin, B-vitamins, calcium, phosphorous and more. It can help to boost immunity,
improve digestion, promote strong bones and improve lactose tolerance.

Raw cheese

Who doesn’t love cheese? Raw milk


cheese contains enzymes that break
down the fats, sugars and minerals in
milk which makes it easier to digest
for many. Like any fermented food, it
contains those good-for-you bacteria
that feed our guts the nutrients they
need and make other nutrients more
available to us. Lastly, milk contains all
essential amino acids. If you are having
trouble with dairy, raw milk and raw
milk cheese could actually be a good
addition.

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25 SUPER FOODS TO HAVE IN YOUR SHOPPING BASKET
FRUIT & VEGETABLES
BLUEBERRIES
KALE OR SPINACH
WATERCRESS
BRUSSEL SPROUTS
BEETROOT/BEETS
MUSHROOMS
AVOCADO
SWEET POTATO

MEAT, POULTRY & FISH


GRASS-FED BEEF
SARDINES (FRESH OR TINNED)
WILD-CAUGHT SALMON (FRESH OR TINNED)
OYSTERS
FREE-RANGE/PASTURE-RAISED EGGS

PANTRY STAPLES
SEAWEED (DULSE OR KELP)
COCONUT OIL
AVOCADO OIL
TURMERIC (SPICE)
ALMONDS
OOLONG TEA

FERMENTED FOODS
MISO (FRESH, UNPASTURISED)
KIMCHI OR SAUERKRAUT (FRESH, UNPASTURISED)
KOMBUCHA

DAIRY (IF TOLERATED)


GRASS-FED BUTTER (E.G. KERRYGOLD IRISH BUTTER)
KEFIR (FERMENTED MILK DRINK)
RAW CHEESE (ESPECIALLY AGED CHEESE LIKE CHEDDAR OR PARMESAN)

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