Everyday Superfoods

Baked Beans

• Be Healthier: 

  As an excellent source of fibre, beans can help reduce the risk of heart disease, type 2 diabetes and high blood pressure.
  

• More Energy: 

  A can of baked beans has a GI of 40; this is considered a low Glycaemic Index (Low GI) carbohydrate. This means when they are digested, the carbohydrates in them are absorbed slowly resulting in gradual release of glucose into the bloodstream. This helps to prolong energy throughout the day.

• Healthy Gut: 

  Baked beans are an excellent source of fibre, (one 130g can is around 25% of your daily recommended fibre intake) which promote a regular bowel habit and is beneficial for digestive health.

A drawback to baked beans are that they can contain quite a lot of salt so aim for the low-salt varieties.

Blueberries

• Be Healthier: 

  Blueberries are high in phytonutrients (especially Vitamin C and Manganese) which help in protecting against cancer and heart disease.

• Sharper Thinking: 

  Blueberries are high in flavonoids which have been shown to improve memory, enhance brain function and reduce rates of cognitive decline.

• Better Sports Performance: 

  Strenuous exercise is associated with oxidative stress / inflammation which results in muscle soreness, fatigue and impaired muscle soreness. The high phytonutrient content in blueberries helps reduce the oxidative stress to accelerate muscle recovery.

• More Energy: 

  Blueberries have a GI of around 53 which is low. This means that when they are digested, the carbohydrates in them are absorbed slowly resulting in a gradual release of glucose into the bloodstream. This helps to prolong energy throughout the day.

Blueberries are versatile and can be served for breakfast with rolled oats, as a snack, in a smoothie, as a dessert, added to a salad or mixed in with some Greek yogurt for a tangy and sweet sensation!

Dragon fruit

• Be Healthier: 

  Dragon fruit is high in antioxidants (especially betacyanins and betaxanthins) which helps to reduce inflammation and reduce the risk of chronic diseases such as: heart disease, cancer, diabetes and inflammatory bowel diseases. Being a good source of iron, dragon fruit is important for populations with nutritional iron deficiency and may help to prevent poor pregnancy outcomes
  

• More Energy: 

  Dragon fruit is a good source of iron which is especially important for populations with nutritional iron deficiency and may help to improve work performance and reduce fatigue.

• Healthy Gut: 

  With 3g of fibre in one average sized dragon fruit (approx 12% of recommended daily fibre intake), dragon fruit is an excellent choice to be incorporated in your diet to meet your recommended daily requirement. It is also a good source of prebiotics that helps in promoting the growth of healthy bacteria in your gut.

• Support Immune Function: 

  Dragon fruit is high in vitamin C to help with wound healing and fighting infection. Vitamin C also helps the body to enhance the absorption of iron.

Enjoy it by simply incorporating Dragon fruit into your favourite smoothies and salads now!

FYI: Do you know that dragon fruit belongs to the cacti family?

Rolled Oats

• Be Healthier: 

  Regularly eating oats is important for heart health as research has shown oats reduce your blood pressure, your total cholesterol and LDL (bad) cholesterol.

• Sharper Thinking: 

  Oats supply a sustained energy source to the brain, which may help people to learn better. A study of school children showed that those who ate oatmeal before school performed significantly better on spatial memory and auditory learning tasks than those who ate a sugar cereal.

• Better Sports Performance: 

  Oats have a Glycaemic Index of around 50 which is considered as a low GI carbohydrate. This means that when they are digested the carbohydrates in them are absorbed slowly, resulting in a gradual release of glucose into the blood which helps to improve overall endurance and running capacity.
  

• More Energy: 

  Oats are a carbohydrate which breaks down slowly to gradually release glucose into the bloodstream, this give you a longer-lasting energy boost throughout the day. Oats are absorbed slower, giving you a longer-lasting boost throughout the day. Oats also contain B vitamins like Niacin and Thiamin, which work together to help your body convert carbohydrates into energy.

• Feel Fuller for Longer: 

  As a Low GI carbohydrate, oats help to prolong digestion due to their slow break down and may help with satiety (feeling full).

Celebrate National Oatmeal day everyday by enjoying oats for breakfast (as porridge or in muesli). And there’s an added bonus – they’re cheap, at $4 to $5 a kilogram!

Spinach

• Be Healthier: 

  Fruit and vegetables can help ward off type two diabetes, but a closer look at specific types found that green leafy vegetables including spinach had the greatest protective effect. There is also strong evidence showing that green leafy veg can reduce risk of heart disease by up to 16%. As a good source of iron, spinach is important during pregnancy to prevent poor pregnancy outcomes such as preterm labour, low birth weight and infant mortality.

  FYI: Dietary iron absorption is low in vegans and vegetarians. This is because in plant-based diets most dietary iron is non-haem iron, and its absorption is often less than 10%. This is much lower than meat which is haem iron, where absorption is 15-35%. If you are vegan or vegetarian click here for more ways on how to increase Iron absorption in Vegans and Vegetarians.

• Healthier Skin: 

  Green leafy Veg such as spinach are great sources of phytonutrients such as lutein, vitamin C and beta carotene which can improve skin health health and appearance.

• More Energy: 

  Spinach is a good source of iron. This is important to prevent fatigue and reduced work performance.

• Support Immune Function: 

  Consumption of iron-containing foods such as spinach can help to prevent anaemia and reduce susceptibility to infections.

With so many health benefits it’s no wonder why Popeye loved spinach so much!

Whole Grain Bread

• Be Healthier: 

  Whole grain diets have been linked to reduced risk of obesity, heart disease, some cancers and type two diabetes.

• More Energy: 

  Whole grain bread is a good source of B vitamins, iron and healthy carbohydrates. A serve of wholegrain bread has a GI of around 47, which is considered a low GI carbohydrate (compared to white bread which has a GI of around 70). This means these carbohydrates breaks down slowly to gradually release glucose into the bloodstream, this helps to prolong energy throughout the day.
  

• Healthy Gut: 

  Whole grain bread is high in dietary fibre which helps to feed “good” gut bacteria which has a number of health benefits. Research found that a diet high in whole grain was associated with lower risk of bowel cancer. Being high in fibre, whole grain bread is beneficial for bowel health and helps in preventing constipation.

  
  

• Feel Fuller for Longer: 

  Compared to white bread, whole grain has a lower GI which helps to regulate blood glucose levels, keeping us fuller for longer, and helping us eat fewer kilojoules throughout the day!
  

There are a number of different types of amazing whole grain breads, make sure to choose those with visible grains or seeds!