superfoods
A C E R O L A is a bright red juicy cherry with lots of seeds, rich in minerals, antioxidants and vitamin C. Vitamin C is essential for the production of collagen and elastin, for optimum skin health as well as immunity. It also helps make thyroid hormones and increase iron absorption. Acerola are also high in vitamin A, which aids skin cell turn over and protection against UV rays, keeping skin healthily hydrated and toned. Mix into a scrumptious blueberry smoothie for a refreshing antioxidant boost.
A C A I berries are all round Brazilian beauty berries, full of antioxidants and a powerful purple source of vitamin A, calcium and iron, which help in maintaining healthy bones and youthful skin. Vitamin A helps renew and repair skin cells and regulates the activity of the sebaceous (oil) glands. Iron also reduces tiredness and fatigue and contributes to the normal function of red blood cells and haemoglobin. Acai berries contain the unsaturated fatty acid omega 9 and anti-aging anthocyanin, which is a type of flavonoid with antioxidant affects. Anthocyanin is also the pigment that gives these berries and other red/purple foods their rich colouring and can help treat urine infections. Add this to your favourite juice, smoothie or yoghurt for a rich berry taste.
A L O E V E R A is an incredibly medicinal plant, an anti-bacterial, anti-biotic, anti-septic, anti-viral, adaptogen, detoxifier and skin healer. Aloe gel is refreshing and hydrating your joints, skin, brain and nervous system, leaving you feeling and looking beautiful and radiant, and your body flexible and energetic. It is a brilliant pick me up tonic for your immune system and can even help treat I.B.S due to its alkalizing properties. Aloe is also cooling and soothing for healing severe burns, it can be used internally and externally. Aloe contains many vitamins including A, C, E, folic acid, choline, B1, B2, B3, B6 and B12 and active substances which prevent growth of disease causing microorganisms and inflammation.
A R T I C H O K E is a green leafy vegetable bursting with goodness, especially for cholesterol and digestive health. They contain bitter principles, which increases cholesterol excretion in the bile, helping overall cholesterol reduction in the blood. They can also be taken as a supplement to stimulate the flow of bile from the liver; this is thought to help conditions such as IBS, heartburn and general cleansing of the liver. Artichokes are a rich source of dietary fibre and anti-oxidants as well as folic acid, iron, potassium, copper and vitamins C and K. Enjoy mixed with vegetables, beans and meat, the heart of the artichoke is the main part that is eaten.
B A N A N A a wonderfully sweet and versatile fruit that can be enjoyed as part of a healthy and balanced lifestyle. They are mainly known for their high potassium content, which maintains electrolyte balance, provides fast energy and keeps oxygen circulating. They also contain silicon, an essential beauty element for strong hair, nails and good collagen production. Believe it or not, bananas are complex carbohydrates, which increase serotonin production in the body, giving you a feel good energy boost. They are easily digested, naturally sweet and low glycemic, which helps control blood sugar levels. A super banana tip: the riper the banana, is not only tastier, but contains more antioxidants. They are the perfect base for smoothies, dairy free ice cream and banana bread.
B A O B A B is bursting with 6x more vitamin C than oranges and 2x more calcium than milk. Vitamin C is essential for our immunity, especially when you are feeling full of cold and run down. Vitamin C also promotes a healthy metabolism, regenerates vitamin E in the body and aids the production of collagen and elastin keeping our skin toned and firm. It is also high in iron, which is brilliant for healthy blood and good energy levels. Baobab is 50% fibre, which promotes regular digestion and good digestive enzymes. This sweet fruit powder tastes quite tangy and citrusy, a really tasty zing of alkalising minerals for your morning ‘wake me up’ smoothie.
B A R L E Y G R A S S is jam packed with minerals including magnesium, calcium, iron and zinc. A single serving of this superfood has more than a third of your recommended intake of iron, which supports red blood cell formation, brain cell function and oxygen transport around your body. Iron is a great booster for overall energy. It also contains vitamin E, which is fantastic for hair, skin and nails. Whiz this up in your favourite fruit juices, smoothies, salad dressing and dips for a really great nutrition boost.
B E E P O L L E N is a wonderfully sweet nutritious treat that we have to thank bumblebees for. It is an alkaline food, brimming with protein, antioxidants, amino acids, minerals and vitamins; simply sprinkle on your morning porridge or smoothie. It is especially high in vitamin B, which helps combat acne and wrinkles. Pollen is also brilliant for sport endurance, PMS, infertility issues and seasonal allergies such as hay fever. However, it is not to be consumed if you are allergic to pollen or bee stings.
B E E T R O O T is a beautifully deep red root vegetable, with a rich, earthy and sweet taste. They contain phytochemicals called betalains, which increase the body’s production of glutathione, a miracle nutrient that stimulates liver cell function. Beets provide lots of fibre; vitamin C, K, iron, beta-carotene and lycopene, which is a plant chemical that helps keep skin youthful and protected against sun damage. They are a great detox vegetable, which are delicious in juices, smoothies, salads, and roasted with lots of colourful vegetables.
B L U E B E R R I E S are powerful little beauty boosters. The deep blue skins on blueberries contain anti-aging anthocyanin pigments and catechins that keep your skin plump, youthful, radiant and work at blocking wrinkle formation. Including blueberries into your diet will encourage healthy skin elasticity and strong connective tissue and protection against UV damage. They are also loaded with Vitamin C and E, which are also nourishing and hydrating for the skin. They also have the ability to decrease insulin resistance. Blueberries taste amazing fresh or frozen, blended in smoothies, topped onto porridge, salads or yoghurt.
B R O C C O L I is the green vegetable that often gets neglected, when it is amazing source of collagen building vitamin C, potassium, vitamin K and calcium. Vitamin K helps healthy blood clotting which strengthens capillaries and prevents varicose veins. Broccoli contains several phytochemicals first of which are glucosinolates, which regulate detoxification at a genetic level throughout the body. Another is indole-3-carbinol, which reduces the risk of estrogen sensitive cancers like breast, cervical and ovarian. Then there is sulforaphane, which combats stress-related inflammation. Broccoli can be disguised in soups, lightly steamed or eaten raw.
C A M U C A M U berry is concentrated in antioxidant rich nutrients, including amino acids, calcium, iron, niacin, riboflavin, potassium and phosphorus, which supports the immune system They are incredibly high in vitamin C, which also influence healthy immunity and increases collagen formation for nourished eyes and vibrant skin. Vitamin C, also known as ascorbic acid, improves the absorption of iron from other plant-based foods. Camu, the wonderful super fruit is known to energise the body and reduce inflammation. It’s fruity tart flavour make delicious jams, puddings, and drinks.
C A R O B can be used as a cocao alternative if you are sensitive to the stimulants in chocolate. Carob tastes very rich, similar to cocao, and resembles a dark sweet chocolate. Carob still contains many important vitamins and minerals such as vitamin E and calcium, which helps build healthy teeth and bones. Calcium also regulates new skin cell production and calms nervous function. Carob also improves digestion and lowers cholesterol, making it a healthy substitute for regular chocolate.
C H I A S E E D S help keep you fit and strong as they are a complete protein, packed with calcium, potassium and magnesium to support normal muscle function. These little seeds are also loaded with iron and anti-inflammatory alpha linolenic acid, which is an essential fatty acid that is part of the Omega-3 family, helping skin to stay strong, healthy and hydrated. We enjoy making creamy chia pudding, or sprinkling into smoothies, energy bites, baking and savoury dishes. They are high in fibre and can absorb up to 10 times their weight in water, keeping you feeling fuller for longer and those naughty sugar cravings at bay.
C H L O R E L L A is a single cell blue-green algae, a nutritional non animal source of vitamin B12 which is normally found in dairy. It is also rich in protein, vitamin E and iron. Chlorella is extremely rich in chlorophyll, which oxygenates the blood, alkalises the body and strengthens immunity. This clever algae also stimulates probiotic growth and absorbs toxins in the intestine, including heavy metals like mercury. This highly benefits a healthy digestion and is a great cleansing supplement to add to any sweet or savoury treats. A healthy gut flora will reduce gas and bloating which is key for a happy mood and high energy levels.
C O C A O P O W D E R is the delicious, nutritious magic that is used to create chocolate. Pure cocao is a healthy alternative to conventional cocoa powder as it contains an incredible source of magnesium, iron and antioxidants. Magnesium is nature’s relaxant, which calms the mind, combats stress, anxiety and nourishing the adrenal glands. Magnesium also promotes healthy digestion through breaking down carbs, fats and proteins efficiently. This feel good food also promotes heart health, healthy skin, provides energy and is a natural aphrodisiac, great for reducing tension and PMS! It is beautifully rich and chocolaty in taste and can be used to make up the sweetest of chocolate-based treats.
C O C A O N I B S are unprocessed cocao beans, broken down into little nibs with an indulgent rich chocolate flavour. They contain high levels of magnesium, and potassium, which supports the normal functioning of the nervous system and keeping you in a good mood. Magnesium is beneficial for mental and physical wellbeing, by reducing tension and stress. Add to baking for healthy chocolate chips, sprinkle them onto granola or enjoy grazing on them for a tasty sugar free nutritious snack.
C R A N B E R R I E S have been proven to prevent and treat urinary tract infections, inflammation and balance bacteria in the digestive tract. They contain proanthocyanidins, which act as a barrier to bad bacteria in the urinary tract. Their high vitamin C and fibre content protect our skin cells and keep our digestion healthy. They also contain the anthocyanin pigment, which helps lower wrinkle causing inflammation. Cranberries are full of flavonoids, which are powerful antioxidants. You can take cranberry as a supplement, a fruit juice or eaten fresh or dried. They are very sharp and sweet and are delicious mixed in with flapjacks and granola.
G A R L I C may be known for smelly breath, but is full of beneficial antibiotic, anti-fungal anti viral properties. Garlic is powerful for helping blast away common infections such as colds and candida. Garlic also helps regulate blood pressure, lower cholesterol and protect the cardiovascular system. Don’t hesitate cooperating garlic into everyday cooking, especially in rich dishes like curry and bolognaise. For a really potent dose of garlic, add to your green juice or take a supplement.
G I N G E R is a natural antibiotic and a known effective remedy for nausea. For example, motion sickness and morning sickness in pregnant women. Ginger is great for assisting digestion as it improves absorption and stimulation of essential nutrients in the body as well as reducing pain and inflammation. It is also great for maintaining normal blood circulation because it contains chromium, magnesium and zinc, which help improve blood flow. It also contains a phytochemical called gingerol, which supports anti aging in skin cells by suppressing the activation of aging cell mechanisms. Ginger can be ground as a spice, grated or juiced fresh from the root into drinks and used for a powerful fiery flavour in cooking.
G O J I B E R R I E S are the perfect power topping for your morning porridge. They are beauty beneficial, as they are extremely high in antioxidants, amino acids, and essential fatty acids. They are a complete protein, with good levels of vitamin A, B1, B2 and C, which support immunity, digestion and skin renewal. They contain 15x the amount of iron found in spinach and contain more beta–carotene than carrots. Vitamin A protects skin against UV/ sun damage, promoting that healthy, youthful glow as well as bone growth and prevention of infections by maintaining healthy mucous membranes. These juicy sweet chewy berries are revitalising and nourishing for your health, inside and out.
G O L D E N B E R R I E S also known as Inca Berries which are dried Physalis fruit. These chewy super-fruits are delicious healthy snack full of nutrients including beta-carotene and vitamin A, which help protect our skin from UV damage. Beta-carotene has great anti-viral and eyesight improving qualities. They are also a source of protein, fibre, bioflavonoids and vitamin C, which helps growth, digestion and immunity. These little golden treats taste sweet and tart, giving a flavoursome boost to porridge, yoghurt, salads and deserts.
H E M P P R O T E I N is a powdered protein, a great way of re fuelling after exercise to restore energy levels and build healthy muscles. Complete proteins like hemp contain all 9 essential amino acids, which means you are benefitting from really high quality protein. Hemp is also high in vitamin E, calcium, magnesium, iron and alpha linolenic, an Omega-3 essential fatty acid. All the best nutrients for maintaining healthy teeth, strong bones, hair, skin and nails. Vitamin E naturally protects skin from moisture loss, free radical damage and builds red blood cells.
H E M P S E E D S are a complete protein source because they contain all of the essential amino acids that our bodies need. Amino Acids are the building blocks of proteins, which carry out instructions for our DNA to produce all our beauty essentials, such as collagen, cell repair and renewal and healthy hormones. Hemp seeds are full of good polyunsaturated fatty acids, keeping our hair skin and nails nice and juicy. Hemp can be eaten as seeds and as oil, all of which can help lower cholesterol, fight inflammation and provide a sustainable energy boost. Hemp has a nutty flavour compliments both sweet and savoury.
K A L E is one of the most nutritiously dense leafy greens we can include in our diets. Just 55g of kale provides you with over 200% of your daily vitamin A and 130% of your daily vitamin C, which are both skin loving vitamins that protect and renew cells for healthy glowing skin. They also work with vitamin K to moisturise the sebaceous glands. Kale is also packed with calcium, which is easier to absorb than from milk, iron and potassium. Kale also helps keep skin clear through cleansing the liver and can help reduce inflammation caused by stress. Never over cook kale because you can destroy its beautifying nutrients, simply lightly steam or put a handful of it raw into your favourite green smoothie.
L E G U M E S are rich in B vitamins, fibre and phytochemicals. Examples of legumes are black beans, chickpeas, kidney beans, aduki beans, haircot beans and mung beans. They are also a source of incomplete protein; this means they lack 1 or more amino acids. There are ways you can create complete proteins by combining legumes with grains, nuts and seeds in your meals throughout the day. Try a mixed bean chilli with rice or a chickpea and quinoa salad with pumpkin seeds sprinkled over the top. This means you can benefit from high quality protein intake from eating the right combinations of food together. You can turn your favourite meals into a nutritional powerhouse. Protein is really important, as it is key for building strong, healthy muscles and tissue.
L U C U M A is a dried and powdered fruit, often used as a natural sweetener thanks to its wonderful fruity caramel flavour. Use it to sweeten up ice cream, fudge, chocolate and smoothies for a delicious treat. Lucuma is a great source of potassium, which supports muscle and nerve function, and helps maintain a normal PH balance in the body. Potassium is a really important mineral because it works by protecting blood vessels from oxidative damage. Lucuma not only tastes lovely but is also rich in iron and zinc, which is great for keeping energy levels up and healthy skin and strong nails.
M A C A is a Peruvian root vegetable, which provides a generous amount of thiamin (B1), riboflavin (B2), vitamin B6, C, E, calcium, zinc and iron. Maca is an energising aphrodisiac, known for combating tension, anxiety, balancing hormones and elevating mood. This brilliant power food is great for endurance and stamina and bone health. B vitamins and zinc help contribute to normal fertility and reproduction, therefor can ease symptoms of PMS and regulating periods. This miracle feel good vegetable is also a natural libido enhancer, with an indulgent malty, caramel biscuit taste. Add to brownies, bread, smoothies and hot chocolates for an all round beauty and brain boost.
M A T C H A is a bright green tea powder and contains at least triple the amount of antioxidants than green tea, because you are ingesting the whole leaf. This miracle tea contains a special naturally occurring amino acid called L-Theanine which helps increase alertness and improve concentration. It is an amino acid keeps the mind clear but relaxes the nervous system. Matcha is also packed with flavonoids, polyphenols and catchins, which have an antioxidant effect which help protect our bodies from harmful free radicals. Matcha is guaranteed to improve energy levels, curb food cravings and help to maintain clear skin. Matcha is traditional drank as a tea, but we like to make sweet almond milk Matcha lattes! Add to smoothies, juices, and deserts to get your green tea fix.
M E S Q U I T E is an ancient power food found from a bean like pod. With a malty caramel flavour, Mesquite is a delicious and nutritious sweetener to add to your favourite drinks and sweet cooking. It is full of proteins, minerals and fibre, which is fantastic for stimulating healthy digestion. Fibre is the bulk prevalent found in plant-based food, which promotes regular elimination, balance blood sugar levels, feeds the gut healthy bacteria and helps keep you feeling full and satisfied for longer. Mesquite is also a low-glycemic source of amino acids.
M O R N I N G A is really helpful for anyone who may be anaemic or suffering with fatigue. Morninga is well know for its medicinal properties as it contains all nine essential amino acids, providing a healthy dose of complete protein. Protein is really important for building healthy muscles, skin and tissue. We need a good level of protein in our diets to give us fuel and replenishment after exercise to help us stay lean and strong. Add to your wake me up smoothie for a boost of antioxidants and long lasting energy for the day.
M U L B E R R I E S are a vanillary sweet dried nutritious snack to enjoy as part of a balanced and healthy lifestyle. Perfect for satisfying a sweet tooth without the refined sugar. They are particularly high in potassium, which is important for healthy circulation and nerve and muscle function. These tasty little berries also help maintain a healthy PH balance in the body. They also provide iron and zinc, for strong nails, shiny hair and good collagen formation. Mulberries taste delicious on their own or topped onto porridge and deserts.
P A P A Y A is a tropical super fruit with a multitude of benefits, bursting with age fighting vitamin C, E, beta-carotene and lycopene. Papayas are a natural sun blocker as lycopene works at protecting the skin from UV damage. They even contain a digestive enzyme that promotes healthy digestion of proteins. Papayas are sweet, juicy and taste a bit like melon. You normally scoop out the seeds to eat the orange flesh, however papaya seeds are edible, they are peppery in taste and are known to cleanse the intestines and kill parasites.
P O M E G R A N A T E is a ruby red beauty fruit, full of sweet and juicy jewels of powerful antioxidants and vitamin C. Pomegranates contain the phyto-chemical ellagic acid, which prevents anti aging by defending our skin cells from the process of breaking down collagen. Sadly, as we grow older, our collagen levels deplete, so by consuming nutrient dense fruits and vegetables like the delicious pomegranate, we can say hello to youthful and radiant skin for longer. The bright red juice of a pomegranate contains more antioxidants than green tea and blueberries; the mighty little gems in this fruit cleanse the lymph and blood by protecting our natural levels of nitric oxide. A healthy blood flow to organs and cells means healthy glowing skin. Sprinkle pomegranate gems onto porridge, yoghurt, or toss into a summer quinoa salad.
R A S P B E R R I E S are delicate red berries containing bundles of antioxidants and vitamin’s A and C, providing many beautifying properties. Some of the main antioxidants include anthocyanin pigments and ellagic acid, which are brilliant for protecting collagen formation and fighting toxins in the body. Raspberries are anti-inflammatory, can help regulate blood sugar levels and aid in weight loss. Raspberry Ketones can be taken in the form of a supplement for this. Another benefit of these berries is raspberry leaf tea, which is an effective remedy for women’s health as it supports the uterus. Raspberries maybe small but contain plenty of fibre and are naturally low in sugar so they are really beneficial to include on top of breakfast or blended into a detox smoothie.
R H O D I O L A R O S E A is a stimulating adaptogen, aphrodisiac, anti-depressant and energy booster. Rhodiola root is remarkable for someone who is run down from always being on the go and needs aid in reducing mental, physical or environmental stress. Adaptogens help us use fuel more efficiently, which has an effect on physical performance and brain function. Rhodiola aids the passage of serotonin building blocks (our happy hormone) to the brain improving mood stability. It is also known to help regulate menstruation in women, especially for those how have irregular periods and works well as a libido enhancer for both men and women. Rhodiola tastes quite bitter, however a teaspoon in a warming hot chocolate is really delicious as well as in milk drinks, porridge and energy snacks.
S L I P P E R Y E L M is an affective herbal remedy, which can help relieve inflammatory bowel and gastrointestinal conditions such as IBS, Crohn’s disease and Ulcerative Colitis. When mixed with water forms in to a mucilage gel, which coats and soothes irritation in the mouth, throat, stomach and intestines. It not only gently nourishes and heals internal mucosal tissues, but it can also be used externally to treat wounds, burns, cold sores and other skin conditions.
S P I N A C H is such a versatile leafy green, which can be used in almost any dish. Whether it is wilted into a delicious warming curry, whizzed into homemade hummus or disguised in a smoothie, spinach is packed with essential vitamins and minerals to keep you strong. These include chlorophyll, iron, manganese, magnesium as well as vitamins A and C. All of these amazing nutrients contribute to a glowy complexion, nourished eyes, and liver and combat inflammation. Spinach is also extremely rich in vitamin K, which is essential for building stronger bones. The Bioavailability of spinach is enhanced when lightly steamed or consumed with vitamin C rich foods such as lemon juice. The ascorbic acid aids the absorption of nutrients such as calcium and iron so you can really benefit from the full goodness when eating this super greens.
S P I R U L I N A is a super green sea algae, a source of protein and chlorophyll, which oxygenates the blood and feeds good bacteria into the gut, keeping your digestion functioning in tiptop shape. Protein is vital for strong muscle growth, long lasting energy. Spirulina is also rocket high in vitamin B12 for energy, metabolism and brain heath. Fuel yourself with this superfood in a creamy green milkshake or protein bar for a tasty pre or post workout snack.
W H E A T G R A S S is a powerful all round beauty shot of vitamin E, zinc, calcium and copper, giving you maintenance for moisturised skin, the repairing and production of skin cells, membranes and connective tissues and healthy teeth and bones. Zinc is also brilliant at fighting inflammation and redness, which is what everyone needs for radiance and a calm complexion. This superfood can be added to just about anything, and is great in smoothies, sauces and soup.