5 Superfoods to Include in Your Diet

The beginning of the year is probably the best time to make some changes in your life. Since holidays have just ended, the easiest change you can make is altering your diet to get rid of the post-Christmas calories. This means eating clean, consuming less junk, and adding more nutrients into your diet.

There’s nothing wrong with indulging in your sinful favourites at Christmastime, but come the new year, it’s best to recalibrate your diet and add in some superfood while you’re at it. These foods are a powerhouse when it comes to nutrients, thereby improving your health even further. Here are 5 superfoods worth trying out.

Berries

Reach in fibre, berries are known for having high vitamin, mineral, fibre content. Their rich colours mean that they are also packed with antioxidants and disease-fighting nutrients. Because of the strong antioxidant capacity, berries can help reduce the risk of heart disease, cancer and other inflammatory conditions. Berries are easy to include in your diet because they are almost always available in your local supermarket, but when they are not in season, there’s nothing wrong with buying them frozen. Try adding frozen berries to your yoghurt, cereals, and smoothies, or just eat plain for a snack.

Tea

Many are already aware that tea is good for the body, but not all are privy to the fact that tea is actually considered a superfood. When consumed regularly, you may reduce your risk of several diseases and health issues, including Alzheimer’s, diabetes, and some cancers. Not to mention, you’ll also have healthier teeth and stronger bones. This is because tea is packed with antioxidants called flavonoids, which work to regulate cellular activity and fight off free radicals. It doesn’t matter which tea you choose, you can maximise the power of flavonoids by drinking the tea freshly brewed. But if you want to keep some in your fridge for later consumption, you can squeeze a little lemon, lime, or orange juice, as the vitamin C content in them can help preserve the flavonoids.

Sweet potatoes

Looking for a gluten-free superfood? Look no further than sweet potatoes. This root vegetable is brimming with healthy carbohydrates and starches that provide energy, as well as a slew of nutrients, including potassium, fibre, and vitamins A and C. In fact, it’s even found to contribute to preventing diabetes, obesity, cancer, and other health conditions due to their anti-inflammatory, antioxidative, and antimicrobial properties. With 1/2 cup of sweet potato, you’ll already have four times the recommended daily value of vitamin A, some vitamin C and B6, potassium, manganese and lutein, and zeaxanthin.

Whole grains

Grains are sometimes balked at because of their high carbohydrate content, but whole grains, in particular, happen to be an excellent source of both soluble and insoluble fibre, various B vitamins, minerals, and phytonutrients. They are also found to be effective in lowering cholesterol and protecting against heart disease and diabetes. What’s great about them is that grains aren’t difficult to incorporate into your diet because of how easy they are to prepare. Today’s small rice cookers are well-equipped to cook grains on their own, thanks to their built-in smart function. For many of these devices, all you have to do is push a button, and it will automatically do its job, cooking your grains to perfection. Of course, you can always eat grains on their own if you wish. You can try having a bowl of plain oats for breakfast instead of your sugar-filled cereals.

Yoghurt

Yoghurt may not be the most exciting of foods since it’s plain, but they are packed with not only calcium, but also probiotics or good bacteria, which works to help keep your guts healthy. You don’t even have to consume much to enjoy the benefits. Even so much as a single cup of yoghurt is already enough to provide nearly half the recommended daily value of calcium. You’ll also get phosphorus, potassium, zinc, riboflavin, vitamin B12, and protein, all of which work together to improve your health. If you’re incorporating yoghurt into your diet, it’s best to go for the Greek variant for a bigger protein boost. It’s best to veer away from flavoured ones as those tend to have tons of added sugar, giving you added calories without nutrition.

For the latest on food in Melbourne, check out Milk Bar Mag’s food and drink section.

Article specially written for milkbarmag.com by Kyla Palmer.