Superfoods List – Boost your Inner Health and Outer Beauty

superfoods

Superfoods are nutritious, often delicious and are truly beneficial to your health and beauty. Getting to know them, you will easily be able to incorporate them into your daily routine. They can be added to your regular meals as a way to enhance your health, wellbeing and body. It is also possible to include by the use of a food supplement, if necessary. Please note that if you are pregnant or on medication of any kind, you will need to check with your doctor before including these. This is a list of superfoods, in alphabetical order to keep on file and get to know, if you are keen to add these into your diet. It includes a description of the benefits, attributes and daily intake recommend as well as any extra things to note. I need as much of a boost as I can get as I am feeling pretty lousy at the moment and really need to kickstart my health and wellness journey so here goes!

Click here to read the definition of a superfood

List of Superfoods –

Acerola cherry – a rich source of vitamin C and flavonoids ie heparin and rutin. Vitamin C is a great way to boost collagen and promote skin healing. Apart from that, it is an anti-inflammatory

Rutin is good for repairing broken capillaries and helping with Rosacea. Acerola cherries can be found fresh when in season and made into jam as a preserve. Can also be found in supplements as a capsule or powder.

Avocado – contain omega 3 fatty acids, vitamin A, B complex, vitamin E and K. Fibre, potassium, magnesium, lecithin and sterolin. Also taste amazing and really filling. Love avocados!!!! Better still, they are another anti-inflammatory with skin nourishing and softening properties. They’re not called superfoods for nothing! Eat one a day or have a tablespoon of cold-pressed oil

Bee Pollen – contains 40percent protein as well as free amino acids and vitamins ie. B complex. Pollen stimulates cell renewal and take one teaspoon a day for best results. Bees are the best!

Beetroot – helps the body recover and brings oxygen to muscles. Detoxifying and helps the liver eliminate toxins from the blood.

Blueberries – an excellent source of anti-oxidants and flavonoids, anthocyanin and resveratrol. Benefits the whole body, anti-oxidant anti-ageing and regenerative properties. Eat a handful a day of fresh organic and in season. Also available in organic cereals and taste so yummy. Defo my fave superfood, I eat them like sweets and my toddler devours them. Love!!! Eyes and skin benefit. See my recipe for blueberry frozen yoghurt here.

Boswellia – contains essential oils and boswellic acids. Anti-inflammatory properties, anti-ageing, regenerative properties. Ayurvedic remedy for anti-inflammatory conditions and can be taken in capsule form 300-1200mg a day at 37.5 – 65 percent boswellic content, daily.

Chia seeds – contain omega 3 fatty acids, protein, fibre, calcium and manganese. Great for clearing skin and strengthening nails, teeth and hair. Fantastic way to gain omega 3 in the diet; naturally. A tablespoon a day to juice or cereal or in food or smoothies.

Chlorella – algae containing protein, chlorophyl, vitamins A, B12, D. Minerals, ( iron ) and nucleic acids. An effective blood cleanser with a regenerative action that clears skin! Yay.

Dragon Fruit – aka Pitya, contains healthy omega 3 fats, protein and anti-oxidants as well as vitamin C, iron and calcium.

Goji berries – vitamins A and C and carotenoids, beta carotene and fatty acids. Iron, selenium and fibre. Help build collagen and nourish the skin. Plumping and anti-ageing action makes for a great dietary addition. Very expensive in some countries, like here in France $10 for a tiny bag!!! I decided to buy cereal that has them in for a fraction of the price. Used for over 4000 years in Chinese medicine so they are obviously not nothing! Gobble down 4 tablespoons a day and reap the benefits

Grapeseed extract – contains OPC’s, which are a powerful anti-oxidant and wound healing compound. Ant-ageing and anti-inflammatory properties. Capsule(s) 50-300mg a day

Greek yoghurt – full of protein and probiotics, helps boost the immune system. Try to eat a cup full per day. See my peach frozen yoghurt recipe here

Green or White Tea – full of anti-oxidants and ECGC. Helping healthy cells and aiding in weight loss, also great for your skin. A tip to remember is not to add them to boiling water but rather heated water to 80-90°C in order to preserve the anti-oxidants and drink 2-3 cups a day or take a supplement 100-750mg

Kale – full of antioxidants, source of fiber, calcium, and iron. Can be eaten as chips or else stewed. An excellent superfood.

Tree nuts – essential; fatty acids, vitamin B complex, vitamin E, copper, iron and manganese and help produce SOD. SOD enzymes are anti-ageing, repairing cellular damage and neutralising damage that can cause wrinkles. Eat lots of nuts in your diet, especially those with a brown coating or use the oils derived from them drizzled on salad, for instance.

Hemp – contains proteins, fatty acids, omega 3 and 6, gamma linolieic acid, fibre, minerals and vitamins, E, B and D. Calcium, iron and magnesium. Copper, phospholipids etc. The list goes on.. Digestible protein for healthy hair and nails and promotes healthy skin! Can treat acne, eczema and dry skin. Note: Hemp oil has the best balance of omega 3:6 than any other plant oil. Add the powder or of course, seeds, to any food you like! Can also be drank in juice or smoothies.

Flaxseed/Linseed – contains omega fatty acids, alpha linoleic acid, fibre, minerals and vitamins B complex and E. Calcium, iron, zinc, magnesium and selenium. Improves digestion and greta for acne, eczema and dry skin. Full of omega 3. Add a tablespoon to cereals or bake using it. A great introduction to your breakfast. Or add a tablespoon of flaxseed oil as a salad or cereal garnish or drink in juice. Fantastic superfood if you have to choose one.

Mulberries – contain anti-oxidants, anthocyanin, resveratrol, vitamin C, fibre, iron and magnesium as well as potassium and zinc. Promoting collagen, anti-ageing and balancing blood sugar levels are good for hair growth and skin. Wow, gotta gets me some mulberries to munch on!

Oats – contain fibre, protein, minerals, antioxidants and beta glucan. Stabilize blood sugar and help with weight management. Minerals including silica for hair, skin and nails. Try to eat a bowl a day for breakfast or as a dessert. Overnight oats with chia seeds are a popular choice.

Quinoa –  filled with protein-8g per one-cup serving, to be exact! One of my fave superfoods.

Rosehips – Contain vitamins A, C and K; bioflavonoids and carotenoids. They boost collagen and reduce inflammation. Often combined with vitamin C to boost absorption in supplements.

Can be drank as tea or ingested in powder form. 2-3 cups a day or 2-10g powder in food. Good for Rosacea.

Salmon – protein, omega 3 fats, vitamin B complex and D, minerals – selenium, potassium and iodine. Boosts collagen and is anti-inflammatory. Helps reduce the signs of ageing.

Spinach – full of nutrients and iron. Great for hair skin and nails. I was eating lots of this while pregnant. See my healthy and glowing skin smoothie recipe here

Strawberries – Packed with vitamin C, manganese, and fiber, the sweet-tasting strawberry is my absolute fave addition to my list of superfoods. See my low fat strawberry parfait recipe here.

Spirulina – protein, minerals, vitamin B complex, E and beta carotene. Chlorophyll. Antioxidant and anti-ageing properties. Can aid weight management and promotes healthy hair, nails and skin.   Definitely one of my favourites and it also gives you energy. I take a capsule a day. My skin has improved immensely.

Turmeric – powerful anti-oxidant and anti-inflammatory spice. It has anti-parasitic, wound-healing and anti-malarial properties. Used in medicine for over 4000 years. Contains curcumin – studies show positive healing results with curcumin’s application in inflammatory disorders, irritable bowel syndrome and ulcerative colitis, eye and skin conditions, neurological disorders, certain types of cancer, diabetic neuropathy and pain. Add a teaspoonful to food daily. I did that for a while but got sick of the taste, so it can also be taken in capsule form.

I hope this list of superfoods is beneficial to you and I would love to hear back from anyone who incorporates any of these into their diet and sees the desired results. Feel free to comment and add to the list if I have missed any. I can always add them in later! Heres to a healthier and happier you!

Start incorporating superfoods to your diet and you will soon reap the rewards!

Ps. if you like this article, you may also be interested in this

Chat soon,

 

Ciara x

 

 

 

 

 

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11 Comments

  1. Off to get some blueberries;-) I love them and apparently they are so beneficial. I know there are some other fruits, vegetables or seeds but I really feel like having some blueberries 😉

    1. Hi Kamila, they are one of my faves for sure. So yummy! Check out the frozen yoghurt recipe on there. Wow, so good! Cheers 🙂

    1. Hi Carina, glad the list is useful for you. There are so many, and not always on the shelves to see so its good to have a list. Good luck!

    1. Hi Mallory, glad you like the list. Im the same, I love having a list handy its easier to remember!