Super Foods Every Day

Research is always coming in about the benefits of eating a diet rich in plant foods. Whether it is vegetables, nuts, seeds, fruits, herbs or spices, we find time and again that these foods have wonderful benefits for our health.

Individual foods can play the lead role in certain areas due to their unique biochemical profile, such as broccoli with its anticancer compounds, or brazil nuts for its selenium. A bunch of the latest research I have just been reviewing has found more vegetables and plant based foods in the diet benefits mental health, reducing depression and anxiety, reduced cancer and delays ageing.

A QUT health survey data from more than 45,000 Australians has found that the more fruit and vegetable serves we have the lower the risk of depression. Not surprisingly, having seven or more cups of soft drinks a week increased the odds of depression by almost five times! Another reason to ditch the sugar and junk and get some super foods every day instead!

A Japanese study found that the traditional “washoku” diet (lots of fish, miso, green tea, seaweed, vegetables) may reduce depression risk by 17–20%, potentially due to anti-inflammatory nutrients, omega-3s, and fermented foods. Antioxidants contained in colourful vegetables, green tea, natto and miso can help reduce oxidative stress to the brain. While ‘umami’, a flavour characteristic of Japanese food, appears to stimulate the parasympathetic nervous system and can contribute to mental stability.

Starting young with healthy eating is always a good idea, but even research in the elderly has shown great benefits for sleep and depression scores when they consume more plant based foods and nourishing super foods.

Getting a broad range of plant based super foods every day is simple and can make all the difference to our health.

Here are my top five tips to make a start:

1. Start Your Day with a Plant-Based Boost

I love to add greens and veggies to my eggs in the morning, but a green smoothie is a great option and particularly good for the warmer summer days coming up.

Add a mix of banana, berries, baby spinach, chia, berries, cinnamon, ginger, crushed flax to your choice of milk or coconut water and blend!
Remember to drink it slowly as your digestion needs time to prepare for food – so you can swirl it in your mouth for an alternative to chewing.

2. Sneak Veggies into Every Meal

Add an extra couple of vegetables in to all your regular dishes, whether it is soup, pasta, stir-fry, curries or casseroles.
You can cut them up finely, or grate them in to make them disappear for fussy eaters!
I love to add baby spinach, microgreens, fresh herbs, fresh lemon, lightly toasted pumpkin and sunflower seeds over the top of salads, soups, stir fries for a zesty crunch.

3. Snack on Nuts, Seeds, and Fruits

Snacking can often be a bad habit that emotional eating or boredom, so it is best to try to avoid too much snacking. It is much easier to forego mid morning or mid afternoon snacks, when you eat three nutrient dense meals per day, with plenty of slow burn fuel like protein, quality fats and fibre.

But kids who are growing often need an extra snack and sometimes we have days when we are extra hungry or need a quick bite due to a change in schedules.

Go for almonds, walnuts, pumpkin seeds, or fresh fruit.
Freezing fruit smoothies into ice block moulds is so simple and a great treat for kids (and adults!)
Replace processed snacks with these nutrient-dense options or try making your own bliss balls for a healthy snack treat. Get my Bliss Ball recipe here.

4. Use Herbs, Spices, and Superfood Powders

Sprinkle turmeric, cinnamon, ginger, cacao, spirulina, matcha or nutritional yeast into meals or drinks.
Even small amounts can increase antioxidant intake.

5. Swap Refined Foods for Whole Plant Options

Go for only small carbohydrate portions for best metabolic function and choose whole grains like quinoa, buckwheat, brown rice, or oats instead of white bread, noodles and pasta.