Superfoods
What are Superfoods?
There is no scientifically based or regulated definition of “superfoods”. However, the name is generally used to describe nutrient-dense food, especially beneficial for health and well-being (usually due to the presence of high levels of desirable bio-active compounds).
Superfoods are often nutritious but are best incorporated as part of a diverse diet. Variety is important to gain the benefit of a wide array of vitamins and minerals, to keep meals interesting/enjoyable to eat and to encourage a healthy diverse gut microbiome. So focus on creating a “super plate” full of different healthy and flavorful foods.




Top 10 Superfoods:
- Blueberries (Vaccinium corymbosum L.) are rich in flavonoids, mainly anthocyanidins.
- Cranberries are rich in flavonoids pro-anthocyanidins.
- Kale is one of the cruciferous family of vegetables rich in antioxidants, fiber, and beta-carotene (the precursor to vitamin A).
- Garlic (Allium sativum L.) contains sulfur compounds e.g. allicin, thought to be the main active compounds in garlic.
- Ginger is the rhizome or root of the plant Zingiber officinale and contains gingerols and shogarols (which give its flavor), and other bioactive compounds such as terpenes and oleoresin.
- Flaxseeds are the seeds of the flowering herb flax (Linum usitassimum L.) and are known for their high proportion of ALA (an omega 3), and high lignan (phytoestrogen) content.
- Kefir is a fermented milk drink (similar to yogurt) providing a wide variety of beneficial microorganisms for the gut and immune system.
- Cocoa is harvested from the seeds of Theobroma cacao L. and used for the production of chocolate. Flavanols are highly abundant in cocoa, especially catechin and epicatechin.
- Quinoa is a grain originating from South America. It contains all essential amino acids, several minerals and vitamins, and is rich in linoleic acid.
- Oats are a versatile whole grain and a great source of fiber, and important vitamins and minerals.

Black Rice:
Black rice gets its signature black-purple color from a pigment called, which has potent antioxidant properties.
Black rice also contains lots of fiber that is good for maintaining our digestive health. It is also a great source of plant-based protein (which is great news for vegetarians and vegans!) and provides minerals like iron and copper.