Everyday Superfoods for Your Shopping List

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Forget about acai, arame, hemp milk, spirulina and other unpronounceable ingredients gracing headlines in magazines and on wellness blogs. Not only are they hard to find and often require being ‘hidden’ in other recipes, they’ll soon drain your wallet. There are plenty of easily accessed, economical ways to get your daily intake of vitamins, minerals and antioxidants. Pop these in your basket next time you go to the market.

 

BABY SPINACH

Those bright green leaves are chock full of antioxidants, anti-inflammatories, vitamins A, B2, C and K, and minerals. Plus, it’s super versatile. Use it in salads, sauté it with mushrooms for breakfast, add some to a fruit smoothie or pop a handful into a bowl of pasta or soup (it will wilt when mixed through).

 

BERRIES

Whether you pick a punnet of strawberries or decided to binge on blueberries, you’re sorted for a hit of antioxidants, as well as vitamin C and fibre. For maximum effect, go for blackberries, which are packed with polyphenols (known for their cancer-fighting capabilities) and manganese, a mineral that’s vital for brain function. Make them an even better option by adding a dollop of Greek yoghurt, which is great for gut health.

 

TOMATOES

High in vitamin C and other antioxidants, the popular red fruit – despite popular opinion it’s not a vegetable – is also a leading source of lycopene, which is essential for the health of your eyes. Cook it up with some garlic and onions – they are both excellent cancer fighters, ward off infections and help prevent heart disease – to make a classic pasta sauce.

 

GREEN TEA

Not everyone is a fan, but just one cup of day is an excellent way to boost your intake of flavonoids and catechins, two types of powerful antioxidants, as well as another called Epigallocatechin Gallate (EGCG), which is thought to have powerful medicinal properties.

 

EGGS

They’re one of the most nutritious foods on earth and come in their own packaging. As well as a good serving of vitamins and minerals, eggs are low in calories but high in protein and healthy fats. Most people equate them with breakfast, but a hard-boiled egg makes a great snack (particularly after a tough workout) and, if you get home late from work, a couple of scrambled eggs with some sliced tomato, baby spinach and a slice of wholegrain bread makes a quick and easy (as well as easily digested) supper.

 

DARK CHOCOLATE

Now you’re talking. A square or two of good-quality, organic dark chocolate – at least 70 per cent cocoa content – after dinner is really good for your heart. Both because it raises HDL levels and helps to stop LDLs oxidising (when that happens it can cause cholesterol to lodge in the arteries) and because it tastes so sweet.

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