Saturday, 22 December 2018

Five fitness superfoods: are they really worth it?


Superfoods have long been a discussion point. Recent years have welcomed the likes of sweet potato, kale, and quinoa to the foray. However, healthy eating can sometimes be more costly and isn’t always with the extra expenditure. So, what exactly is a superfood? Well, in order to be a superfood a product must give a high quantity of nutritional value and antioxidants.

Here, alongside vegetable seeds suppliers, Suttons, we discuss certain superfoods and see if they’re all they are made out to be.

Avocado

This fruit’s taste and texture has made it a popular commodity. It’s becoming more of a major player in restaurant menus due to its easily adaptable approach to recipes. It offers a host of vitamins, including A, C, D, E and K, as well as folic acid, magnesium, potassium, Omega 3, lutein, and fibre.

People can argue that it’s a greasy fruit, but most of the grease is in fact omega 3 type, so it can help lower your cholesterol in a bid to prevent heart disease. The grease can be used instead of butter or oil when cooking and the actual flesh can also be used to create hair and face masks. Super, right?

It’s regularly found in soups, juice, salads and on toast, but a cheap alternative is create guacamole bread that can cost as little as 76p a head.

Sardines

This pungent powerhouse won’t win you many friends in your workplace, but your body will certainly thank you. The nutritional giant may provide a strong scent that smacks you in the face, but they can go a long way in helping to reduce inflammation and promoting bone, heart, and skin health.

In fact, in a sole can of sardines, you can expect more calcium than in a glass of cow’s milk — 300mg! As well as this they are high in vitamin D3 and, like avocado, have a great omega 3 fatty acid profile. Some of its great qualities include immune-boosting properties due to its high amount of selenium. This is normally found on its skin, so don’t go skinning this fish! The skin also helps your skin, aiding conditions such as psoriasis.

The superfood can also be a great inclusion to the diets of those on a tight budget. A recipe to rely on could be fresh sardines on toast with sweet pickled red onion.

Mango

This quick-digesting carb in the form of a tropical fruit offers 25 grams per one cup serving. It’s bursting at the seams with over 20 vitamins, minerals and antioxidants and is thought by many to be one of the tastiest ways to support a healthy lifestyle. The fruit can rapidly boost your energy at a time when your body needs it.

If a plain mango doesn’t tickle your fancy, try making a chicken mango salad. It’s a great way to get the most out of the mango in a tasty, light and cheap dinner.

Quinoa

Quinoa is full to the brim with nutritional goodness. Featuring all 10 essential amino acids, quinoa is understood to be a complete protein which can help your muscles repair. Due to it being a complex carbohydrate, offering 46 grams each cup, it provides longer lasting energy.

While it’s gluten free and high in fibre, unfortunately, it’s not all soluble fibre. It has a low glycemic index which can help be part of a lower calorie intake. With many believing quinoa is an expensive commodity, a quick and easy cheap recipe is spinach and mushroom quinoa.

Sweet potato

This super spud is another powerhouse of nutrients. It’s jam-packed with carbohydrates, minerals and antioxidants, making this orange tuber is a great source of potassium. This, according to studies, aids muscle tissue repair and can help prevent fatigue in your muscles. Their fibre content is higher than the average potato and, when combined with the likes of magnesium, the sweet potato can help improve your digestion. Elsewhere, they are an effective remedy to curing congestion of the nose, which can help relieve asthma and treat bronchitis. Other benefits are said to include a boosted immune system, helping to cure stomach ulcers, and maintaining the body’s water balance.

Try out a sweet potato shepherd’s pie to incorporate this delight into your diet. Simply replace the normal mashed potato topping with sweet potato and you’re onto a winner!

It’s a fact that certain fads will quickly die out. However, the five superfoods mentioned above are clearly here to stay. With so much goodness to offer, they don’t have to be part of an expensive recipe and by researching meals, you can incorporate into your diet without adding too much cost to your weekly shop.

Sources
https://www.theguardian.com/lifeandstyle/2016/feb/01/cheap-meals-food-2-pounds-a-head-cook-budget
https://wellseek.co/2017/06/20/sardines-ultimate-superfood-youre-passing/
https://www.bbc.com/food/sardine
https://www.aldi.co.uk/chicken-mango-salad/p/000000038359500
https://www.healthline.com/nutrition/11-proven-benefits-of-quinoa#section10
https://www.huffingtonpost.com/manuel-villacorta/5-high-performance-superf_b_10496780.html
https://graziadaily.co.uk/life/food-and-drink/cheap-easy-things-quinoa/

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