• Shannon Lockie

Super Foods for Super Health

Updated: Oct 26, 2020

Here we will discuss the huge selection of superfoods we have and what benefits we get from them. Superfoods are primarily the foods that provide us the best for our health and nutrition. It's important to keep your servings high in superfoods so our bodies can work to the best of their abilities. If we train hard we must be sure to add extra nutrients to our diet for better recovery!



I'll leave this here so whenever you're reading one of my recipes and fall upon an ingredient you'd like to learn more of, you can check this post out! Righty, let's get started..



Grains and Legumes

I love adding grains to my diet. They're a great source of fiber, provide numerous vitamins and minerals and are also great for our gut bacteria! Grains are common to have B vitamins to help our cells throughout our body, be the best they can be.

Some common foods that fall under "Grains and Legumes" will be Oats, Rice, Quinoa, (grains) Chickpeas, Lentils and Beans (legumes).


Vitamins and Minerals

B Vitamins

Magnesium

Iron

Zinc

Selenium

Potassium.


Servings - 1 cup of grains is one of the 6 servings you need a day, 3/4 cup of legumes is 1 of the 2 servings you need a day.



Nuts and Seeds

Nuts and seeds are a good high protein snack on the go. They're also great as salad or breakfast toppings as well as giving a nice texture to baking! Having a serving of nuts and seeds will provide us with healthy amounts of monounsaturated fats and polyunsaturated fats. They're great as an antioxidant to help inflammation in the body. Some of the common nuts and seeds to include in your diet are Sunflower seeds, Chia seeds, Pumpkin seeds, Almonds, Walnuts, Peanuts, Macadamias and so on.


Vitamins and Minerals

Vitamin B

Vitamin E

Magnesium

Zinc

Iron

Calcium



Servings - 30g of nuts or seeds is 1 of the 2 servings you need a day.




Dark Leafy Greens

Although a lot of people cringe at the look at greens, these are an incredible statement ingredient to a well balanced meal. Dark leafy greens are a reliable source of fibre and also carry vitamins and minerals that are known to reduce the risk of growth in breast, lung, stomach or skin cancer. Some common vegetables that fall under this category are Kale, Spinach, Silverbeet, Turnip Greens, Swiss Chard, Collard Greens.

itamins and Minerals

Vitamin K

Vitamin C

Zinc

Calcium

Iron

Magnesium


Serving - 1 cup of dark leafy greens is 1 of the 3 servings of vegetables you need a day.



Berries

I love to snack on berries and they're such a perfect topping to oats or even peanut butter on toast! Berries are also super favorable to our body as they're an antioxidant which can help reduce the risk of heart disease and inflammatory conditions. They're also incredibly fibrous. Having a serving of berries to your day in a smoothie, as a topping or snack, will provide you these nutritional benefits. Try to eat berries like Blueberries, Raspberries, Strawberries, Boysenberries, and Cranberries



itamins and Minerals

Vitamin C

Vitamin K

Selenium

Manganese

Potassium




Serving - 1/2 cup of berries is 1 of the 2 servings of fruit you need a day.



Eggs

Eggs have a lot of stigma around them with having high cholesterol and causing heart disease but the only probable case of that happening would be to have 6-12 eggs a day. They are one of the most healthiest foods by carrying enriched antioxidants as well as being high in protein which will help keep us fuller for longer. Eggs carry great minerals and vitamins are can make up a well balanced, nutritious meal. Having a healthy serving of eggs will not increase your risk on heart disease it in fact, may help reduce any risk, there is no defined conclusion.


Vitamins and Minerals

itamin B

Vitamin A

Vitamin E

Selenium

Iron

Calcium

Zinc

Potassium


Servings - 1 egg is one serving



Avocado

Some people love it, some people hate it but Avocado is indeed a great source of fat to our diet. It is a monounsaturated fat and provides us with antioxidants that are known to help inflammatory conditions. Avocado is known to reduce heart disease, metabolic syndrome and certain types of cancers. It is also high in fibre and carries great vitamins and minerals for our body. This is more commonly used for savoury meals than sweet.


Vitamins and Minerals

itamin K

Vitamin C

Vitamin E

Vitamin B

Magnesium

Potassium

Omega - 3 fatty acids

Lutein


Servings - 1 avocado is 1 of the 3 servings of vegetables you need a day.



In Summary

These are the most common super foods that are added to our diets. Having a serving of these foods each day, will ensure that you will be getting a great smack of enriched antioxidants and a well balanced diet. As we train, our bodies will then recover and repeat. We must ensure that we are including the right foods in our diet to have maximum recovery to then continue in having better performance.


For serving requirements, I found the resource off the NZ Ministry of Health Food Guidelines. For more information around that click here.

Also remember, these serving sizes are for a sedentary level person, meaning they do the minimal amount of exercise. When we train more, we require more food. Energy in, is energy out but this is an easy guide to follow when in doubt.


Let me know!

If you have any other ideas of food that you would like to know more about, let me know and I will continue to add more superfoods to this post. Get in contact!

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Christchurch,

New Zealand.

Contact: shanlockieblog@gmail.com

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