Superfoods to start eating now

By Kate Hassett

Superfoods to start eating now
Boost your nutrition with these top superfoods you should be eating more of.

Incorporating superfoods and nutritionally charged meals into your every day diets can do wonders for improving your overall health, reducing risk of disease and strengthening your immune system.

Research suggests that genetics may only account for one-third of contributing factors, when it comes to autoimmune diseases. What this tells us is that, by managing what goes into your body – as well as other environmental factors, you may be able to help manage your condition.

Kale and quinoa. We all know these ‘buzz’ superfoods well, but what else should we be eating for optimal health?


Throughout history, watercress has been revered by doctors and members of the public for its health boosting properties. Gram for gram, watercress contains more vitamin C than oranges, four times more beta-carotene and vitamin A than tomatoes and broccoli and more calcium than whole milk. It is also the richest dietary source of PEITC (phenylethyl isothiocyanate) which research suggests can battle cancer.

On top of these benefits, watercress was recently the subject of a study into its effect on cellular renewal and skin conditions.

Dr Sarah Schenker, a leading nutritionist and dietician who oversaw the study, told Daily Mail: ‘Watercress is a rich source of beta carotene needed to quench free radicals, which can cause damage to skin cells.

‘However, in order to work properly a high concentration of Vitamin C is also needed to complete this process and watercress again has this in abundance.

‘In addition watercress contains Vitamin E which is also important for skin health.  It is this powerhouse of nutrients and the chain reaction in which they work together which is so important for maintaining good skin.’

Click here for a delicious pickled radish and watercress salad recipe. 

Sea Vegetables

Nori, dulse, kombu, kelp, Irish moss etc. These powerful superfoods contain a variety of minerals and trace elements. Eating at least once a week, these nutritious foods are abundant in vitamin B, K and C and contain high levels of Iodine – an essential ingredient in thyroid hormone production.

Eating sea vegetables as a way to combat inflammation has proven to be very effective. They contain fucans – a compound that is known for its anti-inflammatory properties.

Because sea vegetables come from oceans that can be polluted, it is important to check for ingredients that are free from toxic metals and provide organic certifications.


Eaten at least once a week, clams, mussels, oysters, scallops, lobsters, crab, prawns or sea snails can provide a similar concoction of nutrients to sea vegetables.

Rich in zinc and iron, these delicious seafood options can strengthen your immune system and aid in the reduction of anxiety. For more foods to help with anxiety click here.

Wild Fish 

Fishes like rainbow trout, salmon and barramundi are some of the most sustainably sources fishes in the ocean. Aside from their high levels of omega-3 fats, these fish contain low levels of mercury and dioxins, making them the safest fish to eat for optimal health.

Eaten  up to three times a week, the same omega-3 fats can be found in chia and flax seeds but not as easily absorbed by the body.


One of the world’s most powerful healing spices, cinnamon has been known to assist in the control of blood sugar levels in people with diabetes, prevent blood clots and even conquer E.coli. Its anti-inflammatory properties can be seen by incorporating as little as 1/4 to 1/2 a teaspoon into your daily diet. Sprinkle some cinnamon on your daily coffee, breakfast or stir fry to experience the benefits of this soothing spice and heal your gut. 


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