Almonds (al-muh-nd): Almonds are a good source of potassium, calcium, vitamin E, magnesium, phosphorus and iron. Effective as a weight-loss snack, regularly consuming a handful almonds (approximately 23 nuts) has been linked to a decreased risk of cancer, diabetes and Alzheimer’s disease.
How to consume: eat as a snack, add to salads or enjoy as delicious nut butter.
Chia Seeds (Chee-ah See-ds): High in protein, omega-3, calcium and antioxidants, chia seeds have been linked to positive benefits for preventing diabetes and maintaining healthy digestion due to the high-fibre content. You will need to soak chia seeds prior to consuming as they do expand when exposed to water, which could lead to an upset tummy.
How to consume: create a chia pudding, sprinkle into yoghurt or add to baked goods.
Kale (Kah-ale): Kale has quickly risen to be the king of superfoods. ITCs made from glucosinolates in kale have been linked to lowering the risk of cancer in the bladder, breast, colon, ovary and prostate. The long list of benefits of consuming kale includes supporting the body’s detoxification system, lowering cholesterol and improving eye health.
How to consume: Add to salads, stir fries or steam to consume on it’s own.
Kale tip: Kale can be quite bitter, so rub the leaves between your hands to bruise before adding to raw dishes.
Quinoa (Keen-wa): This gluten-free pseudo-cereal (basically this means it is a seed but eaten like a grain) has been consumed for thousands of years. Animal studies have concluded, Quercetin and Kaempferol (two flavonoids in quinoa) have anti-inflammatory, anti-viral, anti-cancer and anti-depressant effects. Quinoa is perfect for vegetarians who are looking to add high-protein food sources to their diet.
How to consume: Create a salad or use a substitute for rice.
