Superfood glossary - all you need to know about superfoods
All real foods are SUPER foods. The key word here is REAL. The Zing Wellbeing meal plans are all about real foods that are packed full of nutritious and healthy benefits that we include on every single recipe.
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Real, whole foods are medicine, and they all possess innate abilities to serve our bodies and communicate with our cells in their unique way. There have been many foods in the last few years that have been touted as superfoods, and it has become a word associated with expensive, hard to pronounce and alternative health foods.
However, we have always known that oats give us energy and beetroot makes us poop. We may just not have known exactly why, and we didn’t think of them as super- they are just everyday foods that we eat to help keep us full and make us feel like we can face the day.
There is a vast difference between margarine and butter. One is real food, and one has been dreamed up in a lab and has a beautiful yellow colour added in the end to make it resemble its counterpart. I will leave you to guess which is which!
Do not underrate the power of your meat and veg combinations. However, some extra little (super) things can make it easier for you to get more nutrients and these little extras become especially important if you are unwell or trying to achieve a health goal.
If you have any gut complaint, from a leaky gut to food allergies & intolerances, it can be as simple as adding some good quality gelatin to your pantry. Once you are comfortable with using this, you may like to try some hemp seeds in a smoothie. Whatever you do, don’t feel like you have to have a health food shop at home.
Just start with a few little things, allow them to become the norm (if you like them), and add to your journey as you go. If you don’t like it, there is no need to force it down or upon the kids.
There are so many different superfoods! Many of the properties also overlap so if you don’t like one then just try the next.
Keep in mind that unfortunately many gluten-free options are high in refined starches and sugar, many dairy alternatives are full of soy or sugar, and something like egg replacer can kind of seem ridiculous when you learn to make a chia seed egg or to use banana instead. Using food as food and adding nutrition at the same time.
Remember, all real foods are SUPER foods. The key word here is REAL. We can use real whole foods as our medicine every day.
SUPERFOOD GLOSSARY
ACAI is full of anthocyanins, flavonoids, anti-aging pigments, lot’s of minerals and vitamins, as well as omega-3, 6 and 9. It is a super powerful berry and is loaded with 19 amino acids, 30% fibre, and monosaturated fats. It also has low GI and low sugar, making it a heart-healthy essential.
APRICOTS are a great source of vitamin A, C and E as well as providing some iron to the diet. They are rich in antioxidants that are particularly good for eye health such as lutein and zeaxanthin – these are great to be having when trying to conceive or pregnant for baby.
Apricots are also great for skin health and bone health.
ALMONDS are high in magnesium, calcium, protein and good fats. These super nuts are the perfect addition to the diet for recovery. They also keep you full and help stabilise blood sugar levels as they are slow burning fuel for your body.
A tasty addition to an afternoon fruit or veg snack to help make the energy from other foods last longer.
BANANA is rich in potassium but what does that mean? It means that they can help reduce high blood pressure and risk of stroke as potassium helps to stop hardening of the arteries. Banana can also help reduce reflux as its works like an antacid so is great for gut healing. They are also jammed with energy so are perfect for a pre-workout snack or if you are just on the go and need a pickup.
A perfect component of an energy smoothie!
BEETROOT is full of nitric oxide, which relaxes the blood vessels and increases oxygen circulation in the blood. It is perfect for those with high blood pressure. Beetroot is also great for detoxifying the liver so it can assist with weight loss goals and cleansing. As a vasodilator, it can also be used as nature’s Viagra for the boys.
BLACK PUDDING has actually been termed a superfood due to its high protein content. It is also full of iron, zinc and good fat. It is really important to grab a good quality sausage so that it is fresh and not highly processed, full of cooking salt and preservatives. You can usually get this from a good quality butcher.
Remember, our brain is 60% fat, so we need to feed it with good fats every day.
CARROT is full of the powerful antioxidant beta carotene which is super important for good skin, so it will help to clear any blemishes and also supports your immune system. Carrots also reduce your risk of heart disease and cancer with this amazing antioxidant, fighting free radicals in the body. Of course, it’s still great for eyesight as we all know as well!
CHIA seed is the ultimate seed and is thought to be the most nutritious food in the world. We now grow the majority of chia here in Australia in the KiImberly’s. Full of omega 3, 6 and 9, antioxidants, protein, calcium, protein, magnesium and fibre, these little miracle seeds are anti- inflammatory, blood sugar balancing, satiating and great for detoxing the gut and bowels.
Easy to throw into a smoothie or sprinkle on top of salads.
CACAO is a natural antidepressant and stress reliever! Cacao is full of antioxidants which keep our mind sharp and our skin young. Plus, it’s the highest magnesium food in the world which is important in preventing cramps and headaches (hence why we girls crave it around our cycles!) as well as helping with stress and anxiety.
It is the most mineral rich superfood, and is energizing and mood enhancing since it increases serotonin levels in the brain (our feel-good chemical). It has almost double the ORAC value (Oxygen Radical Absorbance Capacity) as acai berry and is rich in polyphenols to help reduce cholesterol and support heart health.
COCONUT is the ultimate fat. It keeps us full, satiated and helps stabilize blood sugar levels as it is slow burning fuel for your body. Coconut is also antimicrobial so is perfect for keeping any nasty bugs at bay.
It will help keep your mind switched on fighting brain fog and is great for your hair, skin and nails as well!
COCONUT OIL is a rich source of super good saturated fats (90%) which are medium chain triglycerides. This means that they are metabolized uniquely and can actually help to burn fat when eaten by increasing the calories you burn.
This oil is also antimicrobial so can help kill pathogens in the body and on the skin as well. It will keep you full and reduce hunger and sugar cravings.
FLAXSEED/LINSEED are the same thing! These little seeds are full of oily fibre which is a prebiotic, and they assist the bowels to move well. They also provide a beautiful balance of omega 3 and protein, as well as many micronutrients, and are one of the oldest seeds in the world.
GARLIC has vitamin C, B6 and manganese as well as small amounts of selenium, calcium, potassium and iron. It is high in antioxidants and has been used in herbal medicine for immune system support, as an anti-inflammatory and to support cardiovascular health.
Garlic also has awesome antibacterial and antiviral actions making it natures antibiotic in some ways!
GINGER is warming, encouraging the blood to move around the body. It is also anti-inflammatory and can assist with pain, cramps, cold hands and feet, and arthritis.
A little ginger each day can assist in healing a leaky gut as well.
GOJI BERRY is the ultimate berry! They are unlike any other berry as they are full of protein, including 18 essential amino acids. Plus, more beta carotene than our carrot friends, high vitamin C, B2, A, iron and selenium.
Gojis are also full of antioxidants which are great for the skin and in preventing cancer.
GOLDEN BERRIES are full of vitamin A, vitamin C, fibre and calcium. They have a high protein count and are a good source of bioflavonoids (vitamin P). Gobble these straight up, or add to trail mix, fruit cakes, muffins and more.
HEMP is full of chlorophyll, all 8 essential amino acids, essential fatty acids-omega 3 and gamma- linolenic acid. High in iron, magnesium and zinc, it is a great source of plant protein. It is easy to digest and is alkaline to help balance hormones, as well as provides full amino acid profile, is high in minerals, and easy to absorb. Note: hemp seeds DO NOT contain THC.
HIMALAYAN SALT is an amazing substitute for avoiding refined salt. This is most important due to the additions of nasty chemicals and bleaching that can be found in your average table salt. Pink salt helps to balance electrolytes in the body so that you hydrate better while providing a huge array of micronutrients.
It also has healing properties and is known for its effect on allergies, sinus and asthma. It aids in nutrient absorption and helps to reduce fluid retention, and maintains an acid- alkaline balance in the body. Plus, it contains over 84 minerals!
KALE will assist with liver detox and fat metabolism, like most leafy greens. It also has the added benefit of being jammed with so many nutrients that it has been dubbed a superfood in its own right. It is full of vitamins and minerals including the ever elusive and always needed magnesium.
LUCUMA contains carbohydrates, fibre, vitamins, and minerals. It is loaded with antioxidants such as beta carotene and complex carbs, fibre, B3, zinc, magnesium and iron. With a creamy citrus flavor, not only does it smell delicious, it can also be used as a low GI subtle sweetener and as a natural flavoring.
MACA is high in iron, iodine, calcium, magnesium, phosphorus, potassium, zinc, selenium, and vitamins B1, B2, C, and E. It is full of amino acids and plant sterols which improve immune system and lower cholesterol. Maca is an energy food, and a powerful adaptogen.
It can help enhance energy without being a stimulant. It is also able to increase libido and energy, and help decrease chronic fatigue, anxiety and stress, as well as enhancing fertility by normalizing the hormones testosterone, progesterone and oestrogen.
Perfect in smoothies with nuts and seeds, and sweet fruits like banana and dates due to its malty, earthy flavour that varies from butterscotch to radish-like depending on what it is accompanying.
MAQUI contains anthocyanins, antioxidant levels 3 times higher than acai, has higher ORAC (Oxygen Radical Absorbance Capacity) levels than any other fruit discovered, is high in vitamin C, low in sugar, and one for one contains 10 times the amount of antioxidants in a blueberry.
Add it to smoothies, juices, cereals, water, and yoghurt. It has a mild flavour and cannot be tasted in smoothies but gives a vibrant and intense violet colour.
MESQUITE has a great mineral profile including significant calcium and magnesium, high lysine, low GI (25), and high protein, making it a wonderful diet addition to keep full for longer or help with muscle recovery.
It can also be used to assist weight loss by adding it to shakes.
ONION is a great source of vitamins such as C, B6 and B9 as well as antioxidants like quercetin which can help reduce oxidative stress and reduce inflammation. It is great for heart health, immune system support and digestive health as onions are a great prebiotic.
PATE made from chicken livers is full of protein, folate, vitamin A, C, D, and zinc. These are some of the essential nutrients for our immune system and therefore our gut. Liver really is a meat multi-vitamin, plus is less expensive and easier to absorb than the ones off the shelf. As the liver is an excretory organ in all animals we need to be mindful of the quality of liver we buy and eat. Go for grass-fed and/or organic liver where possible to reduce your exposure to antibiotics, hormones, herbicides and pesticides. Look for bright red liver which still has a perfusion of blood vessels.
This is a good indication that it is fresh and many of the nutrients we are aiming to get are in that blood, including CoQ10. Liver is one of the few offal that is enjoyed in some cultures raw. While we don’t need to eat it every day, liver in small amounts can serve as a fantastic additional to your diet.
QUINOA is high in lysine, manganese, magnesium, potassium, phosphorus, copper, zinc, vitamin E and B6, riboflavin, niacin and thiamine. This little grain has more calcium than milk, as well as antioxidants, fibre, and iron.
It is high in unsaturated fats, low carb and low GI. Quinoa is a complete food, is high in protein, full of vitamins, gluten and wheat free, and is cholesterol free.
Quinoa grains make a perfect substitute for rice and quinoa flakes can be used in place of oats, while quinoa flour is wonderful for gluten-free baking.
SESAME SEEDS are super high in calcium so are great for bone health. They are also high in magnesium, iron, phosphorus, zinc, B6 and folate. They are also jammed with healthy fats, fibre and are high in antioxidants. These little seeds pack a super nutritional punch and they are not hard to add to the diet.
Sprinkle on salads or veggies, add to smoothie or breakfast muesli or incorporate into baking.
SPIRULINA is nature’s multi vitamin. Spirulina is jam packed with nutrients and helps the body to detox any heavy metals, as well as kill off any pathogenic bugs. It also improves energy and may assist with weight loss as is it so nutrient-dense.
TURMERIC is the ultimate anti-inflammatory food! Turmeric works in every part of the body to reduce inflammation. It can also move out excess fluid and encourages huge detoxing from the liver so that all toxins are sent out of your body. This may assist with weight loss goals as well.
VEGETABLE PROTEIN POWDER A good quality food-based protein powder has a place in a modern diet. Rather than get pea or rice or another type of single plant-based protein, look for a blend.
Protein is essentially a chain of links we call amino acids. When we look at amino acids from animal sources such as eggs and meat, they are complete. This means they have all of the links in the chain. Plant proteins are often incomplete, missing a link or two. This means that they do not serve the body with a whole protein and therefore do not function as well in the body. This is why teaming foods together is essential for vegetarians or adding an animal product such as cheese or milk.
Combining the right foods will deliver a complete protein from plant bases, such as eating almonds, brazil nuts, and cashews altogether. This can be done with plant protein powder as well. By using rice and pea protein, and adding some extra goodies such as chia and linseeds, we can create a rich protein source.
Zing Wellbeing is the best meal plan with so many benefits in every single recipe.
