KATHRYN CHANDLER

My Mantra
To educate, inspire and encourage woman to be the best version of themselves possible and support them on their own personal journey to wellness…

My Favourite Superfoods & Their Benefits

I include superfoods in my diet daily to ensure I’m nourishing my body in the best ways possible.

Hey Gorgeous Goddess,

When was the last time you included some superfoods into your meals? It might surprise you, but you may be consuming superfoods regularly without even knowing it! In today’s article I’m uncovering what makes superfoods so “super” plus I’m sharing my personal favourites with you and talking about their benefits.

What are Superfoods?

Superfoods are super nutrient-dense foods, considered to be especially beneficial for health and well-being as they are loaded with vitamins, minerals, antioxidants, fatty-acids and fibre!

My Favourite Superfoods + Their Benefits

Avocado

Avocados are loaded with good fats such as oleic acid, which is a monounsaturated fatty acid that is associated with lowering inflammation. They contain antioxidants, fibre and are high in Vitamin K, Folate, Vitamin C, Potassium, Vitamin B5, Vitamin B6, Vitamin E. Including them in your meals will help you to feel more satiated and prevents snacking between meals.

Berries (Blueberries, Acai Berries, Goji Berries, Cranberries, Strawberries, Blackberries, Mulberries)

Berries are my favourite fruit because they are low in natural sugar and high in nutrients. Berries are packed full of antioxidants, which help to reduce free radical damage and slow down the ageing process. Berries can also improve your immune system, digestion, and energy levels.

Bee Pollen

Bee pollen contains many vitamins, minerals, and antioxidants. Bee pollen can help to lower inflammation and strengthen the immune system. It can boost liver health and even help to reduce stress! When used topically, bee pollen can speed up wound healing.

Cinnamon

Cinnamon is full of antioxidants and has antibacterial, antifungal, and antiviral properties. It helps to regulate blood sugar levels, aid digestion, and improve blood circulation. It reduces inflammation and relives join pain, muscle stiffness and menstrual cramps.

Coconut

Coconut is rich in good fats – MCT’s (Medium Chain Triglyceride) and vitamins and minerals including, manganese, copper, iron, and zinc. It also contains selenium which is an important antioxidant for cell protection.

Cacao

Did you know that Cacao contains more antioxidants per gram than blueberries and goji berries?

Some say that Cacao is the superfood of all superfoods! Cacao is one of the highest sources of magnesium in nature, it is bursting with antioxidants, calcium, zinc, copper, and selenium.

Cruciferous Vegetables (Kale, Broccoli, Cauliflower, Brussel Sprouts)

Cruciferous vegetables are rich in vitamins and minerals. Most Cruciferous vegetables contain both folate and vitamin K. Dark green cruciferous veggies (my favourite kind) are also high in vitamins A and C and contain phytonutrients, which are plant-based compounds that can help to lower inflammation in the body.

Green Leafy Vegetables (Spinach, Rocket, Kale)

Dark green leafy veggies are packed full of vitamin K and antioxidants that prevent inflammation and disease in the body. Leafy greens provide fibre and promote healthy digestion and detoxification. I love making salads loaded with leafy greens and I also include them in my juices and smoothies.

Ginger

Ginger contains powerful medicinal properties. Like most other superfoods, it has anti-inflammatory and antioxidant properties. It is antibacterial and antifungal, meaning it can help to protect you from harmful bacteria and viruses, that lead to infections! It aids digestion and relieves period cramps. Ginger is used to reduce nausea and morning sickness and it helps to lower blood sugar levels too. I love having a fresh lemon and ginger tea in the morning to fire up my digestive system for the day.

Green Tea

Green tea can boost your metabolic rate, making it easier to burn fat. It also helps to reduce inflammation and is rich in antioxidants. Green tea does contain caffeine, less caffeine than a coffee, however it is still a stimulant. I have an extremely sensitive system, so I find that 1 cup of green tea a day is enough to get me going, anything more and I find it makes me feel anxious and can negatively impact my sleep!

Nuts (Almonds, Pistachios, Walnuts, Cashews, Pecans, Macadamia Nuts, Brazil Nuts, Hazel Nuts)

Nuts are a great source of good fats, fibre and protein. Vitamins and minerals, including magnesium and vitamin E can also be found in nuts. I personally like to have activated nuts, this is a process in which nuts are soaked in a salt solution anywhere between 3-14 hours, depending on the type of nut, and are then dehydrated. This process helps to make it easier on your digestive system and gentler on your tummy.

Olive oil

Apart from being amazing for heart and brain health, olive oil is great for your skin, hair, and nails too! It contains antioxidants, assists in weight loss, and aids healthy digestion. I personally love to use extra virgin olive oil over my salads and even on my skin.

Pitaya (Red Dragon Fruit)

Pitaya is one of my absolute favourite fruits, it is lower in sugar than most other fruits. It helps to balance blood sugar levels and it is rich in antioxidants, making it yet another great beauty booster! It contains vitamins and minerals such as magnesium, phosphorus, potassium, vitamin A, vitamin C and zinc. It is high in fibre which is great for digestion too!

Seeds (Chia Seeds, Flaxseeds, Hemp Seeds, Sunflower Seeds, Sesame Seeds, Pepitas/Pumpkin Seeds)

Including seeds in your diet is a really great way to increase your intake of fibre. Seeds contain good fats, vitamins, minerals, and antioxidants. I like to sprinkle seeds over my salads, add them to my smoothies or put them in raw treats and I LOVE making over-night chia seed pudding too.

Seaweed

Seaweed is extremely supportive for the thyroid gland as it is the best dietary source of iodine there is! It also contains vitamins and minerals, such as vitamin K, B vitamins, zinc and iron, as well as antioxidants. My kids love eating dried seaweed, but I personally like to add seaweed into my soups or have it with sushi.

Spirulina

Spirulina is another one of my favourite health and beauty boosters. It is packed full of vitamins, including vitamins A, C, E and B vitamins, as well as minerals such as calcium, magnesium, zinc and selenium. Vitamin C and selenium are both antioxidants that help to help protect the cells and tissues from damage.

Salmon

Salmon is a great source of protein as well as B12 and is rich in omega-3 fatty acids. It also contains antioxidant properties. I LOVE salmon, it is one of my absolute favourite foods and I like to have it with sweet potato chips and salad.

Sweet Potato

Sweet potatoes are packed full of vitamin C and vitamin B6, which are important for the health of your brain and nervous system. They also contain potassium and magnesium, which are supportive for heart health. They are rich in fibre and antioxidants too making them great for digestion and glowing skin!

Turmeric

Turmeric is a powerful anti-inflammatory and antioxidant. It’s great to use if you suffer from breakouts or acne as it has antiseptic and antibacterial properties too. You can add this spice (dried or fresh) to your meals and drinks. I put turmeric in my morning digestive tonic, pumpkin soup and I love turmeric and coconut milk lattes!

Wholegrains (Buckwheat, Quinoa, GF Oats)

If you want more protein, fibre, B vitamins, antioxidants, and trace minerals such as iron, zinc, copper, and magnesium in your diet, then start eating wholegrains. I personally recommend to choose gluten-free options!

Top Tips!

My favourite places to pick-up my superfoods are from the local farmers markets, health food shops or organic bulk food stores. If you are on the Sunshine Coast, I highly recommend stopping in at the Noosa Farmers Markets, Kunara, Organika, Belmondos Organic Market and The Source Bulk Foods.

So huni, if you have been on the search for the healthiest foods you can possibly eat, then let me give you a little tip… just eat REAL food! If you are eating a wide variety of mostly plant-based, wholefoods then you can’t really go wrong. Include as many of these superfoods into your diet as you can and make sure to buy certified organic, spray free and seasonal produce whenever possible!         

Love Kat xx