Many reasons influence the choice of foods we put in our cart at the supermarket each week. However, there are a few superfoods that should definitely be there: they are very healthy and fully worth the money spent on them.
1. Chia seeds.
Tiny but literally bursting with benefits: chia seeds are the strongest antioxidants - three times more powerful than blueberries - and are chock full of important nutrients, minerals and omega-3 fatty acids.
They also contain 1.5 to 2 times more protein than grains.
But that's not all: with every tablespoon of chia seeds you get about 5 grams of fiber, which is almost half the recommended amount for women over 50; fiber helps fight excess weight, reduces the risk of stroke and other cardiovascular diseases and type II diabetes.
Add chia seeds to water, fruit smoothies and juices. They swell in liquid, which makes these seeds make great desserts, like this raspberry jam. More recipes with chia seeds can be found in my appendix.
2. nut butter and milk (or nuts to make your own milk)
Any nuts and nut butters are a treasure trove of healthy omega-6 fatty acids as well as a source of protein. Because nuts are rich in unsaturated fats, vitamins and minerals, they help keep your heart healthy.
Nut milk is a great alternative for those who are lactose intolerant to cow's milk, as well as for vegans and vegetarians. Nut milk can be used wherever you're used to adding cow's milk - in baked goods, porridge, even mashed potatoes. Make smoothies, milkshakes, and puddings with it.
Peanut butter can also be added to your favorite smoothies, and also to sauces or salad dressings. Use it to make cakes, baked goods, homemade ice cream, or just spread it on cookies and toast.
3. Coconut and olive oil
Coconut oil provides a metabolic boost and therefore helps you lose weight. Since it is a heat-resistant oil with a high burning point, it is ideal for frying. Unlike olive oil, which is better used in recipes that require lower temperatures or refrigeration.
Olive oil contains many healthy monounsaturated fats and vitamin E, which is a powerful antioxidant and immunomodulator. Like coconut oil, it can be used for hair and skin care.
4. Frozen berries
Blackberries, raspberries, strawberries, blueberries, sea buckthorn, cranberries, and other berries are powerful antioxidants and help the body fight oxidative stress caused by free radicals that can lead to cell damage and disease.
Add frozen berries to smoothies or morning porridge or make sauces with them for desserts.
5. Quinoa and brown rice.
Both grains are ideal for those with gluten intolerance and make a strong boost to a plant-based diet. They help lower blood sugar levels, and quinoa is also high in protein.
Replace white rice, potatoes and pasta with these healthy foods. Add quinoa to salads and stews, and use it as an alternative to oatmeal. I really love quinoa, so you'll find lots of recipes with it in my Live up! recipe app.
6. Himalayan Salt.
Pink Himalayan salt is widely known as the purest and most mineral-rich type of salt. It gives the body more than 80 essential biological substances. So it is a great substitute for white table salt. But remember, too much salt is bad for your health.
Next time you're navigating the grocery store or farmer's market aisles, stock up on these healthy superfoods for a healthy diet if possible!
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