My Summer Superfoods
Often named as one of the dietitian’s favourite superfoods, it is the especially high natural omega 3 content of salmon that gives it its top rating when it comes to being a superfood many of us need to eat a whole lot more of. A single serve of salmon contains your daily recommended intake of omega 3 fats but salmon is also especially rich in good quality protein and a number of key nutrients including Vitamins B1, B2, B3, B6 and B12, selenium and key antioxidants known to support eye health. Enjoyed lightly cooked with salad or vegetables; marinated or even smoked with your favourite breakfasts, aiming to include salmon on your weekly menu at least 2-3 times will boost the whole family’s nutritional intake.
Green vegetables – kale, spinach, broccoli, peas, and beans to name a few are rich sources of key nutrients including potassium, Vitamin C, magnesium and in particular a number of powerful antioxidants. Green veges, enjoyed both raw and cooked contain a range of nutrients known to play key roles in cancer prevention and ideally we need to consume at least 2 serves of green leafy vegetables every single day to reap the numerous nutritional benefits. Think kale or spinach added to your favourite breakfast juice or smoothie; lightly steamed or stir fried broccoli or spinach with your evening meal and a serve of salad or soup at lunchtime.
Extra Virgin Olive Oil
While we hear much about the wonders of coconut oil, the truth is that when it comes to looking at the research that supports the health benefits of any particular oil, you cannot go past olive oil. With exceptionally high levels of powerful antioxidants that help to protect our cells from damage and as an addition to any meal to help boost fullness, olive oil has one of the highest proportions of monounsaturated fat and lowest proportion of saturated fat of all the cooking oils available. Often considered a poor choice for cooking at high temperatures, the truth is that the high quality of olive oil means that it can be used in most dishes with the exception of deep frying, as well as used as a flavoursome dressing. The fresher the olive oil, the higher the antioxidant content so replace your olive oil every 2-3 months. Also keep in mind that ‘light’ varieties are not lighter in fat or calories and spray varieties lack the nutrient quality of fresh oil. Research suggests that including as much as 2 tablespoons of extra virgin olive oil each day will help you to reap the many health benefits
A serve of nuts each day is associated with weight control and offers the body a number of essential nutrients including Vitamin E and the plant sources of omega 3 fats. For adults and also children who have no issues with nut allergies, a serve of nut spread such as Mayver’s 100% peanut butter (with no added sugar) is an easy way to get a daily dose of these good fats that are often forgotten in busy peoples diets. Think a tablespoon of 100% nut spread on protein bread for a filling breakfast; on crackers as a filling snack or served with vege sticks for a tasty. Protein rich snack for both adults and children.
While fruit can be thought of as high in sugar, consuming natural fruit sugar in moderation is no cause for concern. In fact, with just 50 calories per serve, no fat and 2-3g of fibre per piece, whether your preference is a peach, plum, nectarine or apricot, you cannot go wrong. Packed full of fibre, Vitamins A, C and E, stonefruit is a nutrient dense food, perfect for a sweet hit while the short stonefruit season lasts.
*I am currently working with Tassal Salmon, however this is not a sponsored blog post and all thoughts included in this blog post are my own.