These days a typical diet is loaded with over-processed, unnatural foods of convenience, which are often nutritionally inadequate. Sometimes it is hard to make healthy food decisions when we are on the go, but by incoperating certain things to our diet we are on the road to health and wellbeing. Zoe Bingley-Pullin, Nutritionist and founder of the online food program Falling In Love With Food shares three of her favourite super foods for super health!
Enter the ‘Super Green Foods’: Super foods is the term used to describe foods that are so packed with nutrients that they help fight disease, encourage weight loss, increase energy levels and – generally – make you feel brilliant. So, what are they and where can we get them?
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Spirulina:
What is it?
Spirulina is a vivid green microscopic, naturally-grown freshwater plant, which is part of a group of micro- organisms that have a similar cellular structure to bacteria. But, unlike bacteria they undergo photosynthesis in a similar fashion to algae and plants. Spirulina is naturally grown and contains no synthetic vitamins. As a result, it is easier for the body to absorb and process.
What’s in it?
Spirulina has a higher nutrient content than any other food, vegetable, seed or plant. It contains beta- carotene, vitamin B1, B2, B3, B6 and B12, vitamin E, iron, folic acid, minerals, and essential fatty acids. Spirulina is also
high in chlorophyll, which is most useful
in detoxifying the liver and the digestive system and is high in protein (60 per cent) and essential amino acids, which are easily digestible (making it perfect for people with poor digestive systems or convalescents).
Why is it good for you?
Spirulina provides amazing health. It helps detoxify the liver and kidneys and has a high supply of vitamin B12, which is brilliant for enhancing energy levels. It also helps stimulate the immune system, reduces the symptoms of psoriasis and eczema, and is also said to help treat PMT and arthritis. Spirulina is also a great source of iron, and it contains a natural appetite suppressant. It helps decrease cellulite and is helpful with chronic fatigue syndrome.
How can you add it to your diet?
Spirulina comes in either powder or tablet form. The powder can be whisked into water, juice or a very interesting looking smoothie. You can even sprinkle it over food (so long as you can handle the green colour!).
Dosage: The standard dosage of spirulina for therapeutic purposes is 2,000 to 8,000mg (2g to 8g) per day, but read the packaging to ensure the correct dose for your health needs.
Chlorella:
What is it?
Like spirulina, chlorella is also grown in freshwater ponds. It is gathered,
dried into a paste and then crushed into a powder. Chlorella is packed full of protein (58 per cent), and is a highly digestible, complete vegetarian protein. It also contains 38 times more protein than soybeans and 55 times
more than rice. Chlorella contains essential amino acids, vitamins and minerals, is rich
in vitamins A, C, E, and K, and is one of the few whole food sources of vitamin D. Chlorella provides the complete vitamin B complex, actually containing more B12 than liver (by weight). Two carotenoids – beta-carotene and lutein – that both provide a wealth of disease-fighting benefits, are also found
in abundance in chlorella. As is zinc, iron, calcium, potassium, rare trace minerals, essential fatty acids including gamma linolenic acid (GLA), and polysaccharides.
Why is it good for you?
Chlorella has been shown to reduce body fat percentage and blood glucose levels, which makes it ideal for people with type 2 diabetes, obesity and heart diseases. It provides natural detoxification, inflammation control, cholesterol regulation, immune system strength, and oestrogen balance. It is also helpful in boosting energy levels, aiding digestion and fighting depression. Through its broad spectrum of enzymes, including pepsin, chlorella helps ease digestion. Being loaded with antioxidants, which can keep you looking and feeling young, it is also packed full of fibre, helping rid cholesterol from the digestive system before reaching the bloodstream. Plus, its high magnesium content is effective at calming the nervous system, resulting in enhanced sleep and reduced stress levels.
How can you add it to your diet?
Chlorella can be taken in liquid form, so can be added to juice or, even easier, your daily water intake.
Dosage: The standard dose is 3,000 to 6,000mg per day, but read the packaging to ensure the correct dose for your needs.
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Green Tea:
What is it?
Green tea is the unoxidised form of black tea, but unlike black tea it contains a great volume of boosters for your health.
What’s in it?
Green tea contains antioxidants called polyphenols, which are responsible for helping to protect the cell membranes of red blood cells from the oxidative damage (e.g., premature ageing) that is caused by free radicals.
Why is it good for you?
Green tea is an excellent tool to fight obesity. Green tea can suppress the appetite (due to the epigallo-catechin-gallate (EgCg) content) and is a fantastic caffeine- free alternative. Green tea has also been found to reduce the absorption of dietary fats by up to approximately 40 per cent, so can assist those on a weight loss program. It does this by blocking the production of digestive enzymes, which typically facilitate the absorption of dietary fats. Green tea is extremely beneficial at repelling the damages of ultra-violet radiation. This indicates that green tea compounds would be useful additives to sunscreens. Green tea applied topically is particularly smoothing for sensitive skin.
How Can you add it to your diet?
Green tea can be found in a leaf or powdered form and can be added to food or consumed as a tea.
Dosage: Try drinking a cup of green tea 30-minutes before eating
to help suppress the appetite. The optimal dosage of tea polyphenols
for therapeutic purposes is 240 to 320mg per day. To get the most benefits from your green tea leaves, drink approximately three cups a day (approximately 3g of green tea leaves).
Super Green and Chia Fruit Smoothie
Prep time: 5-10 minutes
Serves: 1 person
Ingredients:
1 cup of oat milk
½ a cup of mixed berries, fresh or frozen
2 tbsp. yoghurt (unsweetened)
2 tbsp. of oats
1 tbsp. of chia seed
1 tbsp. of spirulina or chlorella powder
1 tsp. nutmeg
4 ice cubes
Method:
Place all the ingredients is a food processor or blender and blend until thoroughly mix. Serve in a chilled glass.