There is no single food that can offer us ALL the nutrition and health benefit to nourish ourselves. All food fits, but should be eaten in the correct amounts and correct ratio, according to your nutritional needs.
Combining all the super foods into our daily consumption brings us very close to the Mediterranean diet and DASH (Dietary Approaches to stop hypertension) diet that have demonstrated significant health benefits and reduction of lifestyle or chronic diseases.
The so called super foods are whole foods, food in their natural form that supply us with lots ofnutrients.
When we look at the lists of super foods we find the following foods being on the list, but let us think about other foods that falls in the same categories and that adds the same nutrients to our diets.
Berries – Rich in antioxidants, but so is promegranates. Anti-oxidants helps to improve immune system and aid in reducing cancer
Avocado – Rich in mono-unsaturated fats and contains magnesium, olives also contains mono-unstaturated fats, all good for the heart
Cruciferous veggies – Good source of fiber, vitamins and phytochemicals. Eat all of them, not just broccoli. Enjoy kale, cabbage, brussel sprouts, cauiflower and bok choy. Improving gut health and immune system as well as reducing the risk for cancer
Legumes – Excellent source of fibre, good option for plant based protein
Olive oil – Rich in mono-unstaturated fats, but so it macadamia oil and both beneficial to the heart
Yoghurt – Source of probiotics (friendly gut bacteria), calcium and protein that assist in building bones and improve gut health
Green leafy vegetables – Source of fibre and phytonutrients which are the fuel for gut health and immune system
Nuts – Good source of monounstaturated fats, the healthy heart fats
Salmon – Excellent source of omega 3 and protein, but so is Sardines and Mackerel. Omega 3 is brain food
Whole grains – Good source of fibre and lots of minerals that assist in building immune system
And so we can go on and on and add many other foods to this list, but a variety of food, supply a variety of nutrients to our bodies as no nutrient work in isolation. So lets choose all of the wholesome, less refined foods to be on our plates and reap the health benefits bite by bite.