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superfoods

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Trying to keep the runny noses, sore throats and pounding heads at bay this winter won't be easy, so it is important to get all the nutrients you need.

While some people turn to supplements (not guilty), eating a balanced diet, rich in fruits and vegetables, is the best way to boost your immunity naturally.

Incorporating superfoods is also a fabulous idea and can help you ensure you get your daily dose of vitamins and antioxidants. 

And while we are all familiar with the Instagram sensations that are goji berries, chia seeds, avocado and kale, there are some new kids on the block.

There are a number of new nutrition powerhouses emerging on the market that come with a lot of health benefits, such as reducing inflammation, improving digestion or strengthening your immune system.

Have a gawk, and let us know what you think:

1. Moringa

Originating from India, moringa is also referred to as the drumstick tree, and has been used as nutritional booster for centuries. The entire tree is edible but its most nutritious part is the leaves.

For a similar intake, moringa contains about  25 times the amount of iron as spinach or seven times the amount of vitamin C as oranges. It is also very rich in vitamin A, vitamin B, calcium, protein and potassium.

All good things, all good things. 

Generally sold as a powder made from the leaves of the tree, moringa can be found in most health stores. Add a spoonful to your smoothies, soups or porridge, or whisk it to almond milk and a drizzle of honey to get all its incredible benefits, like as boosting your immune system, reducing inflammation and regulating your blood sugar levels. 

2. Maca

Grown in Peru, maca is a cruciferous vegetable (from the same family as broccoli, cauliflower, cabbage or kale) and its root has been used for medicinal purposes for hundreds of years. 

High in vitamin C, B6, copper, iron, potassium and manganese, it is mostly sold in powder form to add to food or as capsules. It is believed to improve the mood (say no more), reduce stress levels and anxiety and boost performances. According to some studies, it could even have a positive impact on fertility.  

3. Elderberry

You might be familiar with elderflower, which blossoms around June, but elder trees also produce elderberries, which are in full season in September. While they can't be found commercially, these fruits indigenous to Northern Europe are usually used in crumbles, jams and pies. They could also be used as topping for porridge or in smoothies.  

A real nutrition powerhouse, elderberries are a very good source of fibre, vitamin A and vitamin C, and also contain iron, potassium, vitamin B6 and betacarotene. Alongside the immunity-boosting effect, these tasty berries are diuretic and therefore boasts detoxifying properties. Interestingly, elderberries act as antiviral, which could really help you resist the winter flu. 

 

 

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The humble Irish fry is making headlines today with the news that black pudding is set to become one of 2016's biggest superfoods.

Yup, it joins the ranks of quinoa, kale, chia and goji berries as one of those on-trend, super-healthy foods that nutritionists rave about.

Of course, for us Irish, black pudding is hardly 'on-trend' – we've been serving it up next to fried eggs and rashers for years. But if the breakfast favourite can get the unlikely honour of being named a 'superfood,' surely some of our other oh-so Irish guilty pleasures are next on the list?

While you whip up your first black pudding, blueberry and quinoa sandwich of the year, take a look at our predictions for the next big superfood…

1. A Waterford blaa
Like all good superfoods, a blaa has that air of mystery about it. Why are they unique to Waterford? Why are they called blaas? Is the hard or soft version better? So many questions.

 

2. Tayto crisps
Take a potato, slice it, fry it in sunflower oil, add a few drops of magical morning dew from an Irish forest, and you get… Tayto. Or something like that.

 

3. Guinness
Well, according to the old ads, Guinness is good for you. But is it SUPER for you? That remains to be seen.

 

4. A Butler's Hot Chocolate
Pure decadence. If hot chocolate melted into milk isn't downright super we don't know what is.

 

5. White pudding
How come black pudding gets all the attention, eh?

 

6. Barry's Tea
We challenge ANYONE to say they don't feel at one with the world after a good cup of Barry's.

 

7. Homemade scones
With butter. Or jam. #blessed #cleaneats 

 

8. Madeira cake
Dessert? Ha. This stuff is so good it could be a meal all by itself.

 

9. The long-lost jelly star from Afternoon Tea biscuits
A good superfood should be obscure and hard to track down. Enter the urban legend that is the jelly star.

 

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We know that not all foods are created equally: yup, a cucumber and a can of cola are certainly NOT going to do the same things to your body. 

However, and while 'superfoods' has been the dietary buzz word of the last few years, having to trek across town to try and source a €4-a-pop portion of something you can't quite pronounce is just tiresome. 

Actually, it's positively enough to make us reach for a large chips and a garlic bread with cheese combo.

Fear not! Because many truly fantastic superfoods are totally affordable and readily available on everyday supermarket shelves.

Here, SHEmazing! rounds up the 14 best ones that will help you celebrate your 100th birthday. Tuck in!

 

1) Eggs

Cheap, versatile – and really very good for you

2) Sweet potatoes 

A delicious alternative to our national veg

 

3) Fish

Hello there, omega-3 fatty acids

 

4) Walnuts

Help prevent diabetes and stroke

5) Black beans

Even from a can, these are brilliant used in lieu meat

 

6) Fresh herbs

A great way to add flavour too with no extra calories

 

7) Feta cheese

Makes your heart stronger

 

8) Tofu

Full of amino acids, iron, and calcium 

 

9) Fresh fruit

It doesn't matter what type either

10) Seaweed

Fights fat and keeps hunger at bay

 

11) Chilli

Fire up that metabolism

 

12) Wild rice

Naturally gluten-free too

13) Prawns

A great source of unsaturated fat

 

14) Garlic

Delicious, simple to use – and cancer-fighting

 

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Anyone who’s been giving clean eating a go will have heard the word ‘superfood‘. But what does it really mean?

When it comes to eating healthily it is important to know what exactly you are putting into your body – especially if you’re trying to drop a few pounds.

The truth is, some so-called ‘superfoods’ are not so super for you after all. With that in mind we’ve put together a list of what to include in your diet and what to avoid.

Superfoods you need in your life…

Cocoa powder
Like chocolate, cocoa powder contains flavonoids which are known to help lower blood pressure and improve blood flow to the brain and the heart. With less than 15 calories per tablespoon cocoa provides a strong chocolate flavour without the guilt.

Try adding the powder to a smoothie for a rich chocolatey taste.

Seaweed
Sea-grown vegetables are packed with omega 3 fatty acids, calcium, magnesium, iron, potassium, zinc and vitamin C. However seaweed is most treasured for its concentrated source of iodine which is crucial for normal growth and production of thyroid hormones.

Slice up some nori sheets and add to your salad or wrap for an extra crunch or add to your smoothie for an extra mineral kick.

Goji berries
Goji berries contain a lot of vitamin C needed for healthy teeth and gums and for protecting the liver. The have been used for centuries by Chinese herbalists to treat eye, liver and kidney ailments.

Sprinkle over cereal to instantly increase the nutritional density of the cereal.

 

And the superfoods best ignored…

Wheatgrass
Wheatgrass can cause nausea, appetite loss, and constipation and is often blended with sweeteners. It’s much better to stick to the leafy greens, like spinach for example, which is more affordable – and tastes better.

 

Vitamin-enriched drinks
Many vitamin drinks come flavoured with excess sugar and artificial additives. So keep things natural instead by simply adding lemon or lime slices to your normal water.

Gluten-free products 
These often have added sugars to make up for the lack of flavour. So unless you have an intolerance for gluten you should give these expensive items a skip.

 

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There is nothing that people love to find more than a brand new superfood.

You can't blame us for getting excited at the prospect of something to help us improve our diet though can you? Anything tasty and guaranteed to provide us with some health benefits is a sure winner here at SHEmazing. 

However, we think that digging up the best sources of protein is not a phrase we would ever use literally.

It would appear that we may have to reconsider that approach to snacking- if you're really keen on getting more protein in your diet. According to a new study in the European Journal of Clinical Nutrition, insects such as caterpillars, crickets, meal worms, bees, and other bugs are more nutritious, gram for gram, than steak or chicken.

Researchers at Oxford University tested six commercially available types of insects (no, we didn't have then on our list either) and found that across all six options, 100 grams of bugs (approximately 200 crickets, FYI) is actually packed with more protein, energy, calcium, and vitamins than a 100 gram serving of chicken, steak, or other meat. Delicious.

Eating weird food that delivers a ton of nutrients shouldn't be that unimaginable considering last week we were told that we should include more avocado stone in our diets, apparently. 

Before you cue the gag reflex, entomophagy- which is the scientific terms used to describe eating insects,  is actually good for the environment as well as our health.

While the production of cattle or poultry takes a lot of time, money, and ecological investment, insects only take days to mature and are cheap to maintain.

It may not be as weird as you think. Cooking creepy crawlies is considered normal, sometimes even a delicacy, in countries around the world, from ants in Brazil to chocolate-covered locusts in Mexico to deep-fried crickets in Thailand.

In the US, cricket flour has been on the market for quite some time and there are even there are cookbooks devoted to baking bugs, like The Eat-a-Bug Cookbook and Revised: 40 Ways to Cook Crickets are just two of many titles for anyone feeling insect inclined. The books include recipes like White Chocolate and Wax Worm Cookies and Deep Fried Tarantulas.

OK, so who wants to share some chocolate-covered cocroaches for dinner?

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Chia seeds, goji berries, wheatgrass and some others are packed with nutrients and we certainly hear an awful lot about these supposed miracle foods. However, some research shows that you may be skipping out on other less ‘super’ foods just because they are not deemed trendy enough.

‘Superfoods’ has become a term that is often over used.

While there are certainly huge benefits to be found in many foods, marketing folk are inclined to try and cash in on our attempts to ditch the sugary crap and throw the ‘superfood’ label and lots of things that are no good. This also means they will carry a higher price tag.

Wheatgrass

Stick with leafy greens instead, spinach and kale for example are more affordable and taste better without needing to be blended with sweeteners.

Gluten-free foods

They often have added sugars to make up for a lack of flavour. Unless you actually have a food intolerance you can give these expensive items a skip.

Aloe Water

Yes it does have a high amount of anti-oxidants but it also tastes very bitter. To cover this packaged aloe drinks are mixed with sweeteners, which means you won’t be reaping any of the real benefits.

​Goji berries

While some studies done on rabbits have shown some promise in aiding heart health, they are long way off being proven as a human superfood. Apparently you’re better off with a variety of berries rather than spending all your money on one type that is not rich any on particular vitamin or mineral.

‘Vitamin’ water

Check the ingredient list before you purchase because many of these drinks can contain a lot of added sugar. If you really can’t face another boring glass of water, try adding lemon, lime, orange slices or even berries.

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You may choose certain foods to clear your complexion, prevent bloating or avoid blemishes – but what if you could boost your brain power every time you fill your plate?

As we head back to the daily grind and head into autumn, it can be hard to get our brains back into working order. 

The relationship between diet and brain health has been getting a lot of attention lately as scientists have been doing major research into the matter. 

Indeed, Rebecca Katz, author of The Healthy Mind Cookbook spoke to Harper's Bazaar about the movement. 

"It used to be that scientists thought that as you grow older your brain cells die," says Ms Katz.

"Now, we're actually seeing that our brain cells can regenerate – which is largely based on how we eat and exercise."

Want to know what these foods are? Here's a look at the seven super foods for a healthy brain:

 

Mint

Mint is a great source of vitamin A, which can help boost learning skills and increase brain plasticity. It also contains vitamin C which is said to protect against cognitive decline. 

 

Pumpkin seeds

Pumpkin seeds deliver generous helpings of iron in addition to a mineral trio of potassium, magnesium and calcium – these combined help in the delay of deteriorating mental health.

 

Cauliflower

This white fluffy vegetable is a great source of vitamin K which helps keep your mind sharp as you age as well as boosting your memory. 

 

Sardines

Even if eating them isn't totally appealing, your brain loves these teeny tiny fish. In fact, sardines are loaded wth vitamin B12 which has been shown to boost memory and fight off depression. They are also rich in omega-3 fatty acids, which help keep your brain engaged and boost mental energy. 

 

Beetroot

Beetroot not only works wonders for your skin, it is also known as brain food in the highest order. They are high in nitrites, which increase blood flow to parts of the brain. Vitamin B9 is also stored in them, which aids cognitive functioning and delays a descent to dementia. 

 

Cashews

These nuts are a great source of two brain-boosting minerals, zinc and magnesium. Zinc is important because it can warn off depression, as well as improving memory. Magnesium has been shown to regulate sleeping patterns as well as improve learning skills. 

 

Dark chocolate

The cocoa that gives dark chocolate its addictive flavour is packed with memory-boosting antioxidant powers. In recent studies, cocoa consumption has been linked to higher scores on cognitive tests and also keeps the brain switched on as you age. 

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We all know that when it comes to doing the dreaded diet overhaul there’s nothing worse than spending all your hard earned euros on over-priced ‘superfoods’ that end up getting dumped in the bin.

Kale, avocados, goji berries, the list just goes on and on. While we’re all for being as healthy as possible all year round, we’re a bit fed up of paying through the nose for fancy foods to help us be our healthiest selves.

In efforts to help us not be struggling with our copper coins until the next pay day rolls around, we found you some of the healthiest foodie picks that don’t cost an arm and a leg. These humble snacks pack some serious punch in the superfood department and don't break the bank.

Yes, yes you can.  You can be content knowing your fridge is full of the healthiest picks, while also knowing your piggy bank is safe from being raided…. Until the next summer sale starts at least. 

Oats: full of fibre to keep you full and help lower cholesterol. 

Green tea: full of antioxidants to keep your skin glowing.

Tuna: cheaper than salmon and still full of omega 3s. 

Apples: you know the saying about the apples and the doctors by now right? Pair them up with peanut butter and you're sorted for all-day snacking emergencies. 

Cabbage: cheaper than kale, and not quite so glamorous we know, but it has just as many health benefits for a fraction of the price. 

So, healthy snacks for days and extra cash for new shoes, you're welcome. 

 

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So once again it’s Monday – the ultimate day of good intentions and solid aspirations to change for the better.

But it you feel like you need a serious kick up the bum when it comes to your diet (especially if your weekend meals consisted of chipper, Eddies, pizza and noodles), there are a few simple steps that can make a real difference.

For one, it’s time to stock up on the following:

Fillet steak: Good quality beef – of which this country is awash – is great for giving you a dose of conjugated linoleic acid (CLA), a compound that studies have shown help to whittle your core. (PS for the more adventurous, kangaroo meat is also high in CLA).

Coconut flakes: So long as they’re unsweetened (check the label) they're loaded with medium-chain triglycerides that are burned as energy rather than stored like other fats. Hurrah!

Spinach: Studies have shown that a spinach-packed juice every morning can really help you shed weight. The reason? Thylakoids – which are found in abundance in leafy greens such as spinach. They help you to keep you full AND burn fat. Double-win.

Barley: Great for when you need a carb-hit but want to stay away from an entire loaf of Brennan’s batch bread. Barley just doesn’t get the praise it deserves, in fact. Stick it in a soup or casserole, or cook it on its own as an alternative to rice.

Cherries: We all know that staying up late is bad news for your waist-line – so get a really good night’s sleep by snacking on cherries. They’re a natural source of the sleep hormone melatonin – something which helps to regulate your hunger.

And if you're looking to lose weight fast, don’t forget about these gems either:

  1. Yogurt
  2. Tomato
  3. Balsamic vinegar
  4. Honey
  5. Almond butter
  6. Cinnamon
  7. Garlic
  8. Lime
  9. Coriander
  10. Dark chocolate

 

PLUS! Two easy-peasy sweet treats to try…

Crunchy energy bites
Mix together 3 tbsp honey, 175g uncooked barley, 50g chopped cherries, 4 tbsp almond butter, and 1/2 tsp of cinnamon.

Roll into eight circles (like a biscuit), and place on parchment paper.

Then refrigerate for at least 20 minutes, before serving. 

Keep in a lunch box until you want more.

Chocolate-covered cherries
Break 30g of good-quality dark chocolate into a heatproof bowl.

Microwave for 15seconds before removing and stirring. Pop back in for ten seconds if required, and repeat until the chocolate is melted and smooth.

Then dip four/six whole cherries in the chocolate to coat.

Place on a plate and sprinkle with one generous tsp of coconut flakes.

Eat immediately!

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If you're a healthy eating fan, you've no doubt heard many times that a mere handful of blueberries contains a staggering amount of cancer-fighting, heart-helping, brain-boosting antioxidants.

Next time you're prepping your morning porridge or looking for a fruity snack though, there's another fruit that could be even more beneficial to your health – and it's grown a lot closer to home, too.

The humble blackcurrant has reportedly been proven to contain six to eight times the concentration of antioxidants of the blueberries you'll find on your supermarket shelf. Research carried out as part of a new Channel 4 show, Superfoods: The Real Story found that, although blackcurrants are widely overlooked, they could be far more of a superfood than blueberries are.

Exercise physiologist Matthew Cook told the show's presenters that blackcurrants contain more of the antioxidant anthocyanin than "pretty much any fruit or veg we eat," according to the Daily Mail.

Anthocyanin may be linked to improved ability during exercise, as it helps dilate the blood vessels and allow more blood to get to the muscles. Sounds good to us.

If you're looking for a new way to use those blackcurrants growing in your garden, here's a smoothie recipe to get you started:

Blackcurrant Banana Blast

Ingredients

  • 1 small ripe banana, sliced
  • 140g fresh or frozen blackcurrants
  • 1 teaspoon peanut butter
  • 50ml apple juice or water

Method

  1. Place sliced banana and blackcurrants into blender and blend until smooth
  2. Pour in water/juice if using, and blend again until the smoothie is your desired consistency
  3. Top with some extra berries and serve
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If you’re suffering from low energy levels, your diet could help to improve this. Here are five superfoods that are great for giving you a boost to help you feel more revitalised.

1. Oats
Oats are packed with high levels of calcium, protein, vitamins, potassium and magnesium. Eating porridge for breakfast will definitely help to lift you out of that tired spell.

2. Salmon
Salmon is full of protein which helps to keep you alert. Why not put it in a bagel and bring it for your lunch?

3. Berries
As well as being super yummy, berries keep you focused by controlling your blood sugar levels and prevent your energy levels from dropping.

4. Broccoli
Broccoli is a great energy provider. It is also full of fibre, vitamins A and C, and Potassium.

5. Almonds
Almonds are a small, quick snack to have on the go. They are full of vitamins, magnesium and iron which are great for boosting your energy levels. If you prefer, throw these in with the berries and you’ll have yourself a delicious snack prepared.

 

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If you're struggling to drop those excess pounds you put on over Christmas, it could be what you're eating rather than how much that's the problem.

Choosing larger portions of certain foods is far more beneficial to weight loss than starving your body by skipping meals or eating less.

Here are a few superfoods that could help to boost your metabolism and kick-start your weight loss journey…

1. Kale
Kale was the buzzy food of 2014, and for good reasons too. This leafy green is packed with filling fibre, but is lower in calories, and is full of amino acids which give your body a natural "pick me up" after eating. Win!

2. Lentils
Adding lentils to salads, soups or even pasta can help prevent the insulin spikes which are a key cause of excess abdominal fat. Cook them from scratch or choose the tinned variety for easy preparation.

3. Goji Berries
These tiny, tangy berries are proven to curb hunger – and they're low in calories too. Take a handful as a snack or use them as a topping on your morning granola or porridge.

4. Almond Butter
Spread this on toast or mix into porridge or a fruit salad to stop blood sugar surges and prevent you craving sweet foods.

5. Avocado
Yes, avocado has a high fat content but it's precisely that factor that makes it a key weight loss food. Avocados contain heart healthy monounsaturated fats which help you to feel more satisfied than other fruit and veg do.

6. Green tea
Drinking 2-3 cups of green tea a day is believed to curb appetite and boost your metabolism. If you can't stomach plain green tea, add a squeeze of lemon or go for the citrus-flavoured teabags.

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