Incorporating super foods into your diet is a great way of getting all the vitamins and nutrients you need to boost your energy and feel good. Super foods come in all shapes and sizes and you would be surprised at what is classed as a super food. Dark chocolate, avocado and blueberries all fall in to this category, proving that super foods don’t have to taste bad or be a chore to eat. Most people would happily eat super foods all day long if only they knew the full extent of this list. 

Spring is on its way in and with comes all kinds of delicious fresh produce – some of which will come under the super food category. So, grab your basket and stock up on the following super foods this spring.

Beetroot

Beetroot is a good source of iron and folate.It also contains nitrates, betaine, magnesium and other antioxidants (notably betacyanin).
Recent health claims suggest beetroot can help lower blood pressure, boost exercise performance and prevent dementia and what’s more it is a delicious addition to any salad so whether you roast it whole, blend into a u, add it to your salad or drink as juice beetroot is a delicious and healthy food that you should add to your diet this spring. 

Asparagus

Asparagus is one of the most nutritionally balanced plant-derived foods. Low in fat, cholesterol, and sodium, asparagus also has vitamin A , E and K, magnesium, zinc and selenium, as well as fiber, thiamin, riboflavin, niacin, vitamin B6, iron, copper, and manganese. Asparagus is amazingly versatile: it can be steamed, simmered, roasted, barbequed, grilled, sautéed or wok-fried. Thinly sliced, it’s even wonderful raw in a salad.

Avocados

Avocados are the only fruit that provides a substantial amount of healthy monounsaturated fatty acids (MUFA). Avocados are a naturally nutrient-dense food and contain nearly 20 vitamins and minerals.

Avocados make a wonderful addition breakfast, lunch and dinner! Their rich, nutty flavour is the hero in many meals and, better still, they are packed full of goodness so you know that you’re doing your body a favour by eating them.

Mangos

A 200 gram serve provides up to three times the recommended daily intake of vitamin A and C, protecting the body from infection and aiding the absorption of iron. Mangoes provide more beta-carotene than any other fruit, a powerful antioxidant to protect the body against disease and fight signs of ageing by assisting with the growth and repair of cells. They’re also high in energy, low in fat and a rich source of calcium. Not just for eating raw, mango is a great flavour to infuse in cooking while also boosting the nutritional factor. 

Leeks

Leeks look like cartoonishly big green onions, with a wonderfully sweet and subtle onion flavor. When braised or slowly sauteed, they melt into a sweet and creamy concoction that is hard not to love. And they are workhorses in the health department as well. Like garlic, onions, scallions, chives and shallots–all from the Allium family–leeks can help the liver eliminate toxins and carcinogens. Leeks contain sulfur compounds that may protect against heart disease and some cancers, they can help the liver eliminate toxins and carcinogens. 

Blueberrries

Full of antioxidants called anthocyanins, blueberries can boost brain function, including comprehension and memory. They’re also a good source of potassium and vitamin C. Sprinkle into cereal, yoghurt, juices and smoothies, or simply enjoy as a bite-sized snack.