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Your superfood shopping list
Superfoods are packed with nutrients and can be easily added to your favourite dishes and dinners to give your diet and immune system a healthy boost. Here are seven of the best superfoods to pop in your basket next time you go shopping.
The all-rounder
Onions contain an antioxidant called quercetin, which helps to protect and strengthen damaged cells. They can also help to reduce high blood pressure and raise levels of good cholesterol.
A store-cupboard essential, onions can be added to soups, sauces, stir fries and salads, or roasted as a side-dish for Sunday dinner.
The sofa snack
Instead of reaching for sugary treats at home, have a handful of nuts instead. Nuts are full of healthy oils, vitamins and minerals, and eating a handful of nuts five times a week can reduce your risk of heart disease.
Rich in fibre and antioxidants, nuts make a perfect healthy snack, or a tasty topping for sweet and savoury dishes.
The versatile leaf
Popeye’s favourite snack is packed with health benefits. Spinach contains vitamins K, C and E, and is a great source of iron and calcium.
It can be easily added to salads, stir fries and curries, or served with poached eggs to give your breakfast a nutritious boost.
The cold-fighting flavour
Delicious garlic is found in dishes from around the world, and can help protect you from winter bugs by increasing immune function. It has also been shown to lower cholesterol and high blood pressure.
From garlic bread to garlic mash, there are so many ways to introduce more of this superfood into your diet. It also pairs perfectly with prawns, or can be made into a simple dip to enjoy with vegetables.
The five a day friend
With just two spears of broccoli counting as one of your five a day, it’s easy to make your plate healthier with this tasty green veg. It’s rich in magnesium and vitamin C, which helps fight infection, block viruses and boost immunity. A delicious side dish, broccoli can also star in a salad or stir fry.
The easy all-day meal
For breakfast, brunch and beyond, few foods are as versatile as the humble egg. Whether poached, scrambled, friend or hard boiled, eggs are packed with protein, vitamins and minerals. They are inexpensive too, making them a low-cost healthy addition to your weekly shopping basket.
The toast topper
High in omega-3 oils (friendly fat which is good for your health) and full of minerals including calcium and iron, sardines are also rich in B vitamins. Pop them on toast or serve in a salad for a light and healthy supper.
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