5 superfoods that should be in your diet

Posted by Fitium Team, 26/07/2012

You may have heard of the term ‘superfood’ – it relates to foods which are found to have levels of nutrients higher than other foods.  Superfoods can be beneficial to your health as they may protect against some diseases and they may improve your overall health and wellbeing.  There are many foods which already have superfood status but let’s look at five superfoods that you should ensure are part of your diet.


Berries are a nutritional power pack!  They are high in antioxidants and taste great without adding too many calories to your daily intake.  Blueberries, in particular are very high in anthocyanins.  Anthocyanins give the blueberries their colour and may help slow down ageing in the brain.  These anthocyanins may also protect against glaucoma and cataracts, as well as improve memory, improve circulation and strengthen capillaries in the body. All berries are high in antioxidants and vitamin C so they should part of your daily fruit intake whenever possible.  Try adding them to your morning cereal or having them with yoghurt as a snack.


Lentils are often seen to be boring and to lack flavour but by using them wisely you can reap the benefits of these superfoods. Lentils are high in protein and fibre and are a cheap alternative to meat for getting your protein requirements.  They are very low Glycaemic index (slow carb) and also contain iron, vitamin B1, and folate.  Add lentils to meat meals to make smaller amounts of meats go further, into salad, stews and casseroles or make your own dhal.


Oats for breakfast is a great way to start your day.  This superfood is high in fibre, including beta glucan which can help decrease the amount of cholesterol your body absorbs.  Oats are also very low glycaemic index and a source of B vitamins, magnesium, vitamin E and potassium.  This superfood will keep you feeling fuller for longer and help you to stay in shape.

Oily fish

You may have heard how good omega 3 fatty acids are for your body – they help to reduce inflammation, improve brain health and function, optimise your eyesight and can help improve the look of your hair, nails and skin.  Oily fish like salmon are a great source of omega 3’s as well as protein, zinc, potassium and iodine. Aim to have oily fish at least 2 – 3 times a week to get the benefits of this superfood.


Nuts are also packed with good fats and nutrients making them a superfood.  As well as being high in good fats, nuts are high in protein making them a great snack that helps you to stay feeling fuller for longer.  Nuts also contain fibre (great for your digestive system) and vitamin E, magnesium, zinc, potassium and many other minerals.  As each nut has a slightly different nutritional profile aim to include a variety of raw nuts in your diet.

These five superfoods are just a few of the many available.  A great way to know if you are choosing a superfood is to check if it is a natural food source (e.g. it is not a processed product) and if it is a fruit or vegetable product it is likely to be very colourful or have a very intensely coloured juice.  Watch out for the next superfood article which will introduce you to another five superfoods that you should be consuming in your diet.