10 more nutrient-rich foods that will change your life
(and keep you feeling full on less)
By Samra Habib
1. Mushrooms: Loaded with antioxidants, riboflavin, selenium and other nutrients that keep the immune system healthy and help stave off cancer.
Sneak it in: Add to onions, garlic and thyme to make stock for risotto.
2. Kale: Rich with antioxidants, minerals and vitamins, kale is also thought to help lower risk of arthritis, as well as ovarian and breast cancers with sulphur-containing phytonutrients.
Sneak it in: Use in winter soups and hearty pasta dishes.
3. Spirulina: With more iron than beef and more protein than soy, this algae is the only plant source of vitamin B12.
Sneak it in: Add spirulina powder to breakfast smoothies and dips.
4. Cranberries: Compared to other fruits such as grapes and strawberries, cranberries have the highest level of phenols – an oxidant that decreases the risk of heart disease, stroke and cancer.
Sneak it in: Add zest to your dinner with cranberry relish.
5. Kefir: Ideal if you're lactose intolerant, this cultured milk product delivers antibiotic properties, protein, minerals and vitamin B.
Sneak it in: Use in place of yogurt with granola and berries.
6. Ground Salba: This ancient grain provides 8x more omega-3s than salmon, 25% more dietary fibre than flaxseed, 30% more antioxidants than blueberries, 7x more vitamin C than an orange... get the picture?
Sneak it in: Sprinkle in cereal, smoothies, pasta dishes and salads.
7. Eggs: Egg yolks are loaded with choline, which is proven to help combat breast cancer.
Sneak it in: Crumble a hard-boiled egg over your favourite salad.
8. Cherries: High in phytochemicals (plant chemicals that have disease preventative properties), cherries may also reduce inflammation.
Sneak it in: Forget about sneaking! Just grab a handful as an afternoon snack.
9. Pistachios: Studies show these slow the rate of carbohydrate absorption and contain the fibre, protein and monounsaturated fat you need.
Sneak it in: Use them in pesto in place of pine nuts.
10. Beets: Beets are high in folic acid and contain betacyanine, which is an antioxidant that gives beets their rich, red colour.
Sneak it in: Add to your favourite salad.