While including any fruits or veggies in your diet will be beneficial for your wellness – not to mention your waistline – some fresh foods have more of an impact on your wellbeing than others. We’ve rounded up the crème de la crème; the Supermen of all superfoods, which all contain more than their fair share of vitamins, minerals, and disease-fighting nutrients.
1. Alfalfa sprouts: Aside from being virtually fat-free and sporting less than 10 calories in a single cup, alfalfa sprouts are packed with phytochemicals called saponins. Why are these important? Saponins are thought to protect you against cancer and help lower your cholesterol. Try adding a few alfalfa sprouts on top of your turkey or veggie burger, or else get some of that fresh, earthy crunch in salads or sandwiches.
2. Apples: Sure they’re not exotic or new, but there’s a reason why apples have stood the test of time. This superfood is the richest fruit source of pection, which is a soluble fibre that lowers your blood pressure, reduces your cholesterol, decreases your risk of colon and breast cancers, and maybe even lessens the severity of your diabetes. If apples have never been your thing, try a different variety or toss a few slices with field greens, toasted pecans, and a light vinaigrette.
3. Avocados: In just one half of a medium-sized avocado, you’ll find 15% of your recommended daily folate intake and more than four grams of fibre. Avocados are also a powerhouse for heart health, being free of cholesterol while also rich in monounsaturated fats and potassium. Avocados make for a great base in creamy sandwich spreads, or you can add a few chunks to your favourite salsa for a simple and delicious way to dress up grilled chicken or fish.
4. Cranberries: You may have heard that the cranberry’s wheel-house is in protecting you against urinary tract infections, but don’t limit its superfood potential. Cranberries may improve blood cholesterol and aid in recovery from strokes, while cranberry juice has been shown to increase the potency of cancer drugs. You can get these tart and tangy berries in frozen form throughout the year, but the best time to eat them fresh is during their peak season from October through December.
5. Flaxseed: On top of lowering your blood cholesterol and reducing your risk of heart attacks, flaxseed also provides you with a rich source of lignan, a powerful antioxidant that may be a formidable force against disease and certain cancers, especially breast cancer. You digest ground seeds more efficiently than whole seeds, so these are the best ones to plump for. In just two tablespoons of ground seeds, you’ll find 20% of your recommended daily fibre intake and more than 100% of your recommended intake for omega-3 fatty acids, which fight inflammation. However, as flaxseeds are so full of fibre, you need to be careful when incorporating them into your diet. Doing too much too quickly can have a laxative effect, so gradually add it to baked goods (for a nutty flavour), on top of your cereal, or blended with yoghurt and fresh fruit for a tasty smoothie.
6. Papayas: Just one cup of papaya cubes gives you well over your daily requirement for vitamin C, as well as packing a nutritional one-two-punch of potassium and folate. Moreover, papaya is a good source of two powerful antioxidants – vitamins A and E – that protect you against heart disease and colon cancer. The rich, buttery flesh of this tropical superfood is amazing in smoothies and salads, but you’ll love it just on its own when you scoop it out of the shell with a spoon.
