You will undoubtedly have heard about the importance of power foods or super foods, and the beneficial qualities they bring aside of simple energy and nutrition. In this section we aim to fill you with the information on the foods to add into your diet that will bring you optimal nutrition and all those fantastic anti oxidant qualities!!! It is not about strictly sticking to these foods, but a regular intake of the range each week should keep you fit, healthy and full of vitality

The Fruits

Avocado

Aside from being a good source of protein, they also contain starches which provide energy and deliver monounsaturated fat (can help reduce cholesterol levels). Their antioxidant qualities are assured by being rich in vitamin E which aids in cell protection and also helps boost the immune system. Avocado is also rich in potassium, which in turn helps the regulation of body fluids.

Bananas

They are the prefect sports fuel, with an abundance of Carbohydrate. ?Bananas are generally low in calories and are easily digested. They are generally high in potassium, it has been suggested that eating bananas regularly may help to reduce blood pressure in combination with reduced intake of salt.

Berries

The majority of berries are an excellent source of vitamin C which is one of the most important antioxidants. Berries also tend to have high amount of soluble fibre, (important to maintain healthy digestive tract) aswell as possessing a lot of other anti oxidant qualities from their source of phytonutrients. When in the supermarket or greengrocer head for Blueberries, blackberries, cranberries, raspberries, and sweet cherries.

Pomegranate

New to the list of super foods, pomegranate is being hailed for its health benefits and anti oxidant qualities. It is brimming with the important vitamins A, C and E, and is a great source of iron as well as being classed as an earth food. Either take a glass of pomegranate juice or simple eat the fruits seeds throughout a day.

Grapes

Like berries, all variety of grapes are good sources of soluble fibre. Red grapes have excellent anti oxidant qualities and some of the phytonutrients contained within them are said to help maintain a healthy heart.

Kiwi fruit

Kiwi fruit is another excellent anti oxidant. An average Kiwi can deliver more than your 100% RDA of vitamin C. They are also an excellent source of potassium which has been shown to aid in blood pressure maintenance and can potential help in reducing high blood pressure.

Tomatoes

Yes they are actually a fruit! Tomato is stacked with antioxidants, including the important lycopene (thought to help prevent and fight strains of cancer) which is abundant in tomatoes especially when they have been cooked. They also contain the free radical fighting vitamin C which aside of immune system boost has positive effects in healing bones and wounds.

The Vegetables

Broccoli

You may hate your greens, but a100g portion of broccoli (approx) can supply your RDA of vitamins C, and like berries is massively rich in nutrients. Perhaps even more importantly broccoli is a great source of folic acid, a nutrient essential in aiding the release of energy from food.

Sweet potato

Sweet potato has a low GI compared to the white potato variety and is therefore a great source of carbohydrate. They also are rich in anti-oxidant qualities with strong levels of vitamin C and E and as with sweet pepper, beta-carotene.

Garlic

Garlic contains a good quantity of allicin that itself possess natural antibiotic and antifungal properties. It is one of the longest standing natural medicines and there is research to suggest that t it may help in maintaining a healthy heart as it shows abilities to reduce blood clotting.

Beetroot

Beetroot, like pomegranate is making a comeback. Our ancestor?s viewed it as essential eating (not just for its supposed aphrodisiac quality) for its source of Carbohydrate, fibre and protein, and the wealth of nutrients it contains. It is a great provider of potassium, vitamin b complex and magnesium as well as having the important betaine and trytophan both which give the body a natural feel good factor.

Carrots

Carrots provide us with a goldmine of nutrients as well as he important carotene (which the body converts to vitamin A). They are an excellent source of vitamins B and C as well as calcium an a special fibre (pectin) that has been found to have cholesterol-lowering properties. When cooked, carrots provide an excellent direct source of vitamin A along with potassium, vitamin B6, copper, folic acid, and magnesium.

Green leafy?s!

Eat your greens! Green vegetables, more so of the leafy variety are an excellent source of the antioxidant vitamins A and C and a variety of B vitamins such as folic acid (helps release energy from food) In addition to this it is also a brilliant source of fibre.

Pulses

The name given to the collective of beans, peas/chick peas and lentils is Pulses?. They are general low in fat whilst being a good source of protein and carbohydrates. Pulses supply a wide array of minerals such as potassium and iron. The nutrients from pulses are generally absorbed more efficiently when combined with foods rich in vitamin C.

Peppers

They provide excellent levels of both vitamin C and the antioxidant beta-carotene which is important in reducing the effects or free radicals.
Onions
Onions, Like Garlic, contain good levels or Allicin (believed to help regulate blood cholesterol and boost immune system) as well as providing sources of the phytonutrient flavonol quercetin. Some research has shown that they are also benefit blood circulation. Red Onions are the best variety to choose.

other good stuff

Nuts

Nuts are a great source of energy (but can be very high in calories also) and also give you quality protein. In addition to this, they provide unsaturated fat (good fat) that is shown to help in maintaining heart health. Go for Brazil nuts, almonds, peanuts and walnuts so get a great supply of vitamin E, (antioxidant vitamin). To get a good source of Folic acid choose peanuts, hazel nuts and cashew
Nuts are also a superb source of the important minerals such zinc and iron..

Oily fish

Fish such as salmon, mackerel, sardines and tuna are often referred to as oily fish. They are high in Omega 3 fats which is a polyunsaturate. As well as being an excellent source of protein, they are also said to possess anti-inflammatory properties. Research also suggests that oily fish are beneficial in the maintenance of heart health. ?These Oily fishes supply good quality selenium and vitamin E.
As a good source of calcium chomp through those fish bones!!!

Wholegrain ? The Cereals!

It has been shown that diets rich in wholegrain generally have lower levels of cholesterol, possess healthy digestive tract and function, and balanced blood pressure. They are great supplies of both soluble fibre (oats) and carbohydrate and a good balance of protein.
It is important to go for wholegrain varieties as the goodness is often dramatically reduced during the refining process. Wholewheat provides excellent levels of B complex Vitamins, Iron, Zinc, and magnesium and Oats contain good levels of calcium and B vitamins.

Olive oil

It provides good levels of mono-unsaturates which manage blood cholesterol levels. It is a brilliant source of vitamin E (protects cells and has good free radical fighting skills). It is well documented that the Mediterranean diet has been commended for the pro-health benefits it delivers, and olive oil is a mina feature of it. Those following a Mediterranean diet have a lower frequency of cancer, strokes and heart problems compared to a modern western diet.

The seeds

Seeds are often a great source of good fat (polyunsaturated) as well as being a great source of protein (pumpkin, sunflower, sesame). In addition to this, they are rich in minerals such as Zinc (growth and immune system), Iron (Red blood cell production), and Magnesium (release of energy from food)
Get them in ?
Pumpkin seeds ? contains both omega 3 and 6 fats are associated to a healthy heart and deliver anti-inflammatory properties.
Sesame seeds ? great source of calcium
Sunflower seeds ? brilliant source of vitamin E.