So many foods out there are incredibly good for you, but if I had to compile a list, I think these would be the stars – Real Superfoods. It also helps that many of them are readily available and easy to use!
MY SUPERFOOD LIST
1. SWEET POTATOES
We have all grown eating our beloved ngwaci’s but it’s not until recently that their powerful nutritional benefits were exposed. Sweet potatoes are very rich in antioxidants and are actually cancer-fighting food, not to mention a complex carb. These accolades are what give sweet potatoes superfood status!
The more intense the color (deep yellow/orange) the higher the nutritional value.
Cooking/serving tip: For best results, boil sweet potatoes and eat them with the skin on. The skin has up to 10 times more antioxidants than the flesh.
2. FLAXSEEDS
Flaxseeds are exceptional superfood to say the least. They have been consumed as far back as King Solomon’s time. Flaxseeds are the world’s highest source of LIGNANS – These are powerful antioxidants that have both soluble and insoluble fiber and are excellent at helping to balance hormone levels in the body. This is especially important for women of childbearing age and adolescent girls. They have also been proven to assist in regulating the menstrual cycle.
Flaxseeds are great for building immunity in children and adults alike. They are best consumed ground as the body is able to digest them easier this way.
Cooking/Serving Tip: Aim to consume 2 tsp per day. You can add ground flax seeds into your porridge, stews and over your fruits, vegetables or salads. They are available at all major supermarkets, healthy U and even in spice shops in Ngara Market.
3. NUTS
Nuts are nutrition powerhouses! Among the best reasons to eat them and give them to your kids is that they are rich in omega 3 and 6 fats which do wonders for immune systems, help with brain development as well as regulate blood pressure.
Also, they are a great snack as they are very nutritionally dense and filling. Eat peanuts, almonds, cashews, macadamia, brazil nuts and all types of nuts to reap the health benefits.
Cooking/serving tips: Mix equal quantities of nuts and raisins to make a great snack. You can also sprinkle nuts over your breakfast cereal, salads or in your rice dishes.
4. LEGUMES
Legumes have a very good reputation for slimming down the waistline. They are also known for their antidiabetic properties as they reduce insulin resistance. Legumes are very high in fiber and thus help to have smoother bowel movements and the fiber also pulls cholesterol away from the blood.
Here in Kenya, we are spoiled for choice of this type of superfood; beans, peas, lentils, black beans and peanuts. So dive in!
Cooking/serving tip: Aim to have a minimum of 1 legume serving per day, your body will thank you for it!
5. TURMERIC
Turmeric is one of nature’s strongest anti-inflammatory foods because of its main component curcumin. Chronic Inflammation has been linked to very many western diseases e.g cancer. The curcumin in turmeric inhibits this chronic inflammation. This superfood is not only good for you, but also very delicious and its adds a beautiful colour to whatever it touches!
Cooking/serving tip: Pass me the curry powder! Tumeric is one of the main spices in curry powder. Use it liberally in stews, vegetables, soup and rice. Even better is if you can get fresh turmeric and use it just like ginger for cooking and drinking.
6. BONE BROTH/SOUP
‘Supu” as we like to call it is a staple at all our gatherings where a goat has been slaughtered and it is there for a very good reason! The same reason why postpartum mothers are encouraged to consume entire flasks of soup a day!
Bone broth fights inflammation and aging, while strengthening nails, hair, teeth, bones and skin due to its high concentration of minerals and collagen. It also promotes a healthy gut and enhances energy levels. The local Maasai are known to survive weeks in the wilderness drinking only bone broth and they return looking healthier than they went. How’s that for superfood power?
Cooking/serving tip: If you don’t like the taste of the plain bone broth, add it to your stews and cooking instead of water.
7. ALL FRUITS & VEGETABLES
I cannot stress enough that fruits and vegetables should be the MAIN component of your all day, everyday diet! They are good for so many reasons that we cannot even begin to list them all down here.
Cooking/Serving tip; Ensure every meal is composed of half fruits/vegetables. You should eat more veggies at every meal than you do starches and proteins. Breakfast should ALWAYS be served with fruits and you can be assured to be dealing with less flus and illnesses in your children.
