The word superfood is everywhere. One week it might be kale, the next week it’s goji berries. It’s a buzzword which is used so often and perhaps some of us don’t really understand why they are good for us? Some dieticians are still wary as they say that no food can cure disease, however some foods certainly have more added benefits than others. And these, are superfoods!

Superfoods are high in vitamins, minerals, antioxidants and provide your body with dense, pure nutrients. There is no doubt that they are important for our health. They help to fight off disease, slow down our aging process, improve our energy levels, improve our skin, hair, and nails, and generally keep us healthy.

In one of my recent posts “foods to help build your immune system”, there is a wonderful list of fresh, plant-based superfoods, including leafy greens, fruits, legumes, nuts & seeds, wholegrains, berries, and vegetables.

Recently, I have been putting together some smoothie recipes for my clients and they include superfood powders.

Superfood powders are a great added benefit to a healthy diet. They are quick and easy (great if you are on the go!) and an excellent way to increase your nutrient intake. They are brilliant for your kid’s smoothies too, containing all the nutrients, but without the sometimes-dreaded plate of greens!

There is a variety of brands to choose from in the market and my advice would be to choose organic (grown without the use of chemicals or toxins) as opposed to conventional powders.  To ensure you are getting the purest, avoid powders which contain artificial sweeteners, artificial flavours, dextrin, fillers, and gluten. These ingredients bulk the powder making it less nutritious for you, and cheaper for the manufacturer. Always check the label and do some research before buying. The organic, clean powders tend to be on the expensive side; however, they will last you a long time and they are better for you.

Here is a list of my top superfood powders and their health benefits. Also included are some seeds and berries which I highly recommend:

Acai berry: From the acai palm tree and native to Central and South America, these reddish-purple fruits are known to be richer in antioxidants than most other berries. These little gems have been used for centuries as a healing and energy-boosting fruit. They provide so many health benefits and studies have suggested they help to boost cognitive function, protect your heart health and help to prevent cancer.

Cacao: Cacao and Cocoa often are confused. Cacao is the raw, unrefined bean and cocoa is the bean after it has been roasted. Cacao powder is the remaining of the raw nibs inside the seed after it has been pressed into a paste, and the fat content has been removed (making it healthier for you). Cacao is rich in magnesium, is an excellent source of iron and a high source of fibre.

Chia seeds: Originally known as the Salvia Hispanica seed as part of the mint family, the chia seed means “strength” in Mayan. These pepper-coloured tiny seeds are extremely high in omega 3 which will help to balance your cholesterol levels as well as enhance your brain and heart health, they are rich in fibre, making you feel fuller for longer, and they give you long-lasting energy throughout the day.

Chlorella: A microalgae which has existed for over 2 billion years. This intense, vivid green powder is one of the oldest living organisms on the planet. When the algae are dried, nearly half of its weight is protein (twice as much as spinach). Chlorella is known to reduce fatigue, boost your immune system, it contains a long list of vitamins and minerals including A, D, E, B12 and is a great source for natural energy-boosting.

Flaxseed: There are two types of flaxseeds, brown and golden – both being nutritious. These seeds are packed full of omega 3 fatty acids, lignans (which can reduce cancer risk), and they are high in fibre which is excellent for digestion. They improve cholesterol levels, are high in protein and can also help to control blood sugar levels. I recommend buying ground flaxseed as it is easier to digest and absorbed better into the body.

Goji berries: Also called the wolfberry, this bright orange-red berry comes from a shrub native to China. Thought to reverse the signs of ageing and help to slow down vision loss, these berries are also known to reduce blood sugar levels and with their high levels of vitamin C, they can promote healing too.

Hemp seeds: From the cannabis sativa plant, these seeds are a complete source of protein and provide all nine amino acids. Our body cannot naturally produce all amino acids (which are the building blocks to our body’s protein), so we must provide them in our diet. Very few plant-based foods are a complete source of protein, so these little treasures are an excellent choice. They also contain Omega-3 fatty acids for brain health, fibre for gut health, and are packed full of vitamins and minerals.

Maca: High in the Andes mountains, this Peruvian root plant is a cruciferous vegetable, related to the cabbage, broccoli, and kale. The maca root is ground into a powder and is known for many of its health benefits which include boosting your energy and stamina (some say it is great for the libido too, amazing!), it helps to improve your mood and focus the mind.  Also excellent for your immune system; an ounce of this powder contains more Vitamin C than 2 oranges. There is nothing not to like about this one!

Spirulina: Similar to chlorella, spirulina is an algae and is a powerful source of antioxidants and high levels of anti-inflammatory properties. With its high protein content, it became famous when used by NASA as a dietary supplement for astronauts during their space missions. High in nutrients which protect the body from oxidative stress, it is excellent for supporting heart health and boosting the immune system. Spirulina or Chlorella? They are both remarkably similar. Choose either and you cannot go wrong.

Moringa: A large native tree in India, the Moringa Oleifeira (“Miracle tree”) is used to form a rich green powder which is high in iron and known for reducing tiredness and fatigue. It is full of vitamins A, E & K which contribute to a healthy immune function, help to maintain glowing skin and hair, strong vision, and protecting cells from oxidative stress. It contains all 9 essential amino acids (like hemp seeds) and is also high in fibre.

Turmeric: Native to Southeast Asia, this beautiful and bright orange powder has powerful antioxidants and healing properties. It has been used for years as an anti-inflammatory and with its high levels of curcumin, it is great for your immune system too.

As you can see there are some incredible superfood powders to choose from. As part of a healthy diet, you will notice the difference and give your body a boost of nutrients. This is quite a long list, and there is no need to get them all, start small and experiment with a few smoothies and recipes. These have been a staple in my cupboard for many years and they have really evolved over time. If you would like some tips on how to include them in your diet, please feel free to contact me at hello@youfirstnutrition.com and I would be more than happy to help you.

I hope you have found this useful and thank you for reading.

Aimee x

We are enjoying some lovely warm weather here in London so I thought I would share some interesting information on this wonderful source of natural goodness and why we should be drinking plenty of it.

Keeping hydrated is so crucial for our health and well-being. Our bodies are made up of 60% water and without it we cannot function at our full potential.

We can survive weeks without food, but only days without water, and research has shown a staggering amount of us are not getting enough.

Understanding why it is so good for you will hopefully encourage you to drink a few more glasses today. I believe it is one of the best healthy habits you can have.

Below are some amazing reasons why you should be drinking more water:

❖ It delivers nutrients to the brain and removes any toxins, resulting in better concentration and mental alertness.

❖ It helps to create saliva which is essential for breaking down food and keeping your mouth healthy.

❖ It flushes body waste, preventing constipation, and helps your kidneys to filter waste too, preventing kidney stones.

❖ It aids digestion and helps with nutrient absorption. It dissolves vitamins, minerals and other nutrients in your food and delivers those vitamin components to the rest of your body.

❖ It cushions your brain, protects your joints, spinal cord and tissues.

❖ It allows cells to grow, reproduce and survive.

❖ It improves your blood oxygen and circulation to your entire body and helps to lower high blood pressure levels.

❖ It boosts energy and performance during exercise.

❖ It hydrates your skin, resulting in a healthy-looking complexion.

❖ It helps to clear airways (people suffering from asthma and allergies), when we are dehydrated our airways are more restricted.

❖ It helps to relieve tension and headaches.

The recommended minimum daily amount is 2 litres, and more if you are exercising regularly. It sounds like a lot, but with some practice you can make it become a healthy habit and I promise you will notice a difference.

If you prefer not to drink plain water, try adding some natural flavours like freshly squeezed lemon, fresh mint, or cucumber.

❖ You can also enjoy foods which are high in water to assist in your daily intake. Some of these foods include: Watermelon, strawberries, oranges, peaches, grapefruit, cucumber, lettuce, zucchini celery, tomatoes, peppers, cauliflower and cabbage.

Drinking caffeinated coffee and tea, unfortunately, does not contribute to your daily water intake because the caffeine counteracts the water, as it is a diuretic.

A couple of my personal tips which I do daily:

❖ Start the day right. In the evening I squeeze the juice of two fresh lemons into 1-litre of filtered water, place it on my bedside table ready to drink as soon as I wake up. This kick starts my metabolism for the day and helps to cleanse any toxins too.

❖ During the day I enjoy de-caffeinated herbal teas which are tasty and they also contribute to my water intake.

❖ I carry a reusable water bottle with me wherever I go, it reminds me to drink and helps me to keep a mental note of my daily intake. 

I hope these tips help and if you haven’t been a big water drinker, start small, and increase week-by-week. I promise you will start to notice a difference.

I would love to hear your water drinking tips too, so please comment below!

Thank you for reading,

Aimee x

Our immune system is a powerful source and if you combine eating a wide variety of plant-based foods with healthy-living strategies, you can ensure it will be operating at its full potential.

Surprisingly, 70 to 80 percent of your immune system resides in your gastrointestinal tract, or in simple terms, your gut. A diet high in plant-based foods will help to strengthen your immune system. Most of us would probably turn to Vitamin C when we think of boosting our immune systems, but it is important to eat a wide variety of foods containing different vitamins, antioxidants, and minerals as they work stronger together.  Plant-based foods have antiviral and antimicrobial properties which help us to fight off infection. These include vegetables, fruits, whole grains, legumes, nuts, and seeds.

Here is a list of my top favourite foods to help you get started.  

Colourful fruit and vegetables which are high in antioxidants. Antioxidants help to protect and sometimes reverse the damage caused to cells by free radicals. Free radicals are unstable molecules that the body produces as a reaction caused by environmental and other pressures.

Fruits: Blueberries, raspberries, strawberries, goji berries, papaya, kiwi fruit, oranges, lemon, lime, and grapefruit.

Vegetables: Spinach, broccoli, red cabbage, kale, beetroot and red peppers.

Avocados are rich in nutrients, antioxidants and packed full of vitamin E which protects and defends the body against illness. Other nutrients include vitamins B, C and K, potassium, fibre and healthy fats (omega-3 and omega-6). They are not only good for your immune system, but they keep your vital organs healthy too. These are a firm favourite for me, so delicious and nutritious.

Garlic is well known for its immune fighting properties as well as ginger which also helps to decrease inflammation.

Whole-grain foods: brown rice, black rice, corn, oatmeal, quinoa, bulgar and buckwheat.

Grain foods are good sources of complex carbohydrates. Whole grains are the healthiest kind of grains and are naturally high in fibre and good for your gut. They make you feel full and satisfied compared to white rice, white pasta and white bread which are made from refined grains. Refined grains are milled to have the germ and bran removed, which also removes many of the nutrients. Try swapping your white foods for whole-grain foods, it is better for your gut and your immune system too.

We are mostly gluten-free in our home and I find it much lighter on the stomach. Gluten-free products have impressively evolved over the years, giving us more tasty options to choose from.

Legumes are full of nutrients such as folate, and B vitamins including potassium, magnesium and fibre. Some of my favourites are lentils, chickpeas, black beans, red beans and soya beans. These are a great alternative in meals if you prefer not to eat pasta and rice.

Food and drinks containing “live and active cultures” such as yoghurt, kombucha, sauerkraut, kimchi, miso, and kefir. These cultures stimulate your immune system and help to restore the natural balance of bacteria in your gut, especially if it has been disrupted by an illness.

Turmeric has also been used for years as an anti-inflammatory and is great for your immune system and healing. It has high concentrations of curcumin, which is an immune booster. This is a bitter spice and not very pleasant on its own, however, you can find some tasty organic teas which have turmeric in them. Green tea is good for the immune system too. Pukka brand do a tasty turmeric, green tea, and lemon fruit flavour. You can also add turmeric to a lot of meal recipes too.

Nuts and seeds are rich in vitamin B, iron, and zinc – all of which can help to boost your immunity. Zinc is linked to the production of white blood cells, which lie at the centre of the immune system. A few of my favourites are almonds, brazil nuts, cashews, sunflower seeds, chia seeds, flax seeds and hemp seeds.

Vitamin D is important for your immunity. A lot of people are deficient in this vitamin without knowing it. Foods high in vitamin D are salmon, tuna, egg yolks and mushrooms. During the winter months it is a good idea to increase your vitamin D intake, due to the lack of exposure to sunshine.

As you can see there is a wide range of healthy foods to help boost your immune system. These foods also provide your body with natural energy, they help to balance hormones and they have all the richness to give you glowing skin from within. Pretty incredible, right?

If you are not too sure how to incorporate these into your diet, try making some breakfast smoothies; you can blend quite a few of these ingredients into one healthy drink. For meal ideas, contact me at hello@youfirstnutrition.com and I can send you some easy recipes to try at home.  

I read this quote the other day about immunity. “Getting sick and getting better is a healthy part of life”. It is true, and with healthy eating and lifestyle habits, we can give our body the best possible chance of recovery.

I would love to hear your immunity food tips too, so please comment below. I will be putting together another blog on lifestyle habits to boost your immunity and look forward to sharing it with you all soon.

Thank you for reading,

Aimee x