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Top 10 Superfoods To Try Out For Improving Your Nutrition

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If you want to mix up your diet and are up for making some adventurous choices, there’s loads of different, nutritious dense food to explore beside the classic salad staples and basic fruit and veg. By exploring your options, you’re able to broaden your tastes and enjoy a wider selection of yummy, highly beneficial healthy foods. Did you know that poor diet is responsible for 90,000 fatalities within the UK? As of now, one third of 11 year olds leaving primary school are either obese or overweight and heart and circulatory diseases are still a major problem (160,000 deaths per year) which cause an average of one death every three minutes.
 
Experimenting with superfoods and finding nutritional rich choices can be fun, rewarding and something new for yourself and your family to share! Here’s some of our top superfoods and their key benefits that we recommend trying out for your taste bud’s pleasure: 
 
Wheatgrass packs a healthy punch! 
 
Consumed in powder form as a supplement, mixed into a smoothie or taken as a shot, wheatgrass is one of the most nutritional rich superfoods you can incorporate into your diet. It’s packed with vitamin C, D and E, amino acids, calcium, iron, and magnesium as well as antioxidants. So just one teaspoon of wheatgrass a day can go a long way to boost your long-term health! Test tube studies have shown that properties within wheatgrass can combat cancer cells, one of which displayed that consuming wheatgrass reduced the spread of mouth cancer by 41% as well as reducing leukaemia cells by 65% over the course of three days. 
 
Kimchi is underrated for its mega high vitamin C levels 
 
Often flying under the radar when it comes to the superfood discussion, Kimchi has plenty of essential benefits! The spicey, Korean fermented cabbage is only tasty for those who love to add some extra heat to their meals, it contains loads of vitamin A, B and C. In fact, just a 100g serving of kimchi covers 150% of your body's daily vitamin C needs! It also has anticancer properties, including flavonoids and glucosinolates which help ward off the growth of cancerous cells. Also, kimchi is excellent for your stomach as it promotes healthy digestion (due to it being high in fibre) and naturally restores healthy gut flora. 
 
Embrace Brussel sprouts for health benefits (not just at Christmas)
 
We know, Brussel sprouts are a bit like marmite - people seem to either love or hate them with a passion. But did you know that here in the UK, we consume 40,000 tonnes of brussels in a given year. That’s almost the weight of the Titanic! Point being, they’re worth picking up outside of the holiday season and can’t be that off putting! But why might that be? Brussel sprouts are packed with vitamin K which is highly valuable for heart health and is known it’s capabilities for preventing blood clots  - it contains twice as much as red cabbage! Half a cup (78 grams) of Brussel sprouts can provide half of your body's vitamin K needs too. Not only that, but it is also great for inducing inflammation and helping to control the symptoms of diabetes. 
 
Keep your memory intact by eating Salmon on a regular basis
 
Considered as a top ‘brainfood’, salmon is known as a super nutritious meat to enhance brain function. Studies have highlighted that its high levels of omega-3 and -6 fatty acids help to fight age-related brain loss and keep your memory intact when consuming on a regular basis. It’s also another superfood that is nourishing for your heart as it reduces artery inflammation and keeps your blood pressure in check. Fatty fish in general are beneficial for reducing the risk of depression, multiple sclerosis and alzheimer’s. Salmon is also good for improving cholesterol and keeping up a healthy nervous system. 
 
Try out bone marrow soup for more supple joints 
 
Essentially, bone marrow soup includes brewed bones and connective tissues. You can typically take your pick from fish, chicken or cow bones and begin gaining tons of health benefits! High in vitamin A and K, iron, fatty acids, and zinc, if you fancy swapping out your tomato soup for bone marrow you might feel much healthier as a result! It’s also known to improve joint health as it contains gelatin which increases the flow of collagen in the body, it can also fight osteoporosis by keeping your joints supple and reducing stiffness. If you can’t find it on the aisle at the supermarket, you won’t have a problem buying it online. 
 
Add Goji berries to your meals to amplify your diet! 
 
First consumed as a form of traditional Chinese medicine in the 18th century, the healing and nutritional rich power of goji berries has since spread worldwide. Goji berries contain plenty of phytochemicals (which defend against infection, cell damage and viruses) and also are high in beta-carotenes that promote bone, skin and eye health as well as immune system health. You can eat them by the bag but they’re also easy to incorporate into a yoghurt, smoothies, porridge, and desserts to liven up your snacks! 
 
Combat sugar cravings healthy by trying raw cacao 
 
Looking to improve your chocolate choices? Raw cacao is a fantastic option to gain all the health benefits of chocolate and cut out the added sugar that’s typically added in. It’s essentially raw chocolate from unroasted, dry, and fermented cocoa beans - this makes the chocolate healthier and less processed. Raw cacao contains 40 times the antioxidants that blueberries have and is the highest plant based source of iron, with 7.3mg of iron per 100 grams. It’s a great snack for those suffering with anaemia and helps with fatigue as it’s also high in magnesium.
 
Apple cider vinegar is much more than a weight loss aid! 
 
Another additional superfood that is often recommended for dieters and those trying to pick healthier options is apple cider vinegar. It’s a lot healthier than malt vinegar as it contains ‘mother’ within it which is a cloudy mix of proteins, enzymes and friendly bacteria that is created over the fermentation process which aids digestion. It lowers blood pressure; blood sugar levels and helps you to feel fuller for longer. People even use it topically on acne and in the scalp to stimulate hair growth! There are plenty of useful benefits of apple cider vinegar besides aiding weight loss. You can use it on salads, fish, vegetables and enjoy its strong, rich taste! Some people take it as a shot, but it’s urged that you dilute with water as it can damage the enamel on your teeth. 
 
Kale is much more versatile than you might think! 
 
Kale always tends to get lots of mentions when discussing superfoods… and there’s a good reason for that! Kale is often referred to as one of the most nutrient-dense foods on the planet. We’re talking vitamin A, C, B6, E and K, thiamine, folate, iron, antioxidants, calcium, potassium, magnesium and more still! It’s a great winter staple for improving your immune system, heart and eye health. Even if you don’t end up being a huge lover of the taste, you can use it in smoothies (banana is often used to mellow out the flavour) and still use it to your benefit and reap the benefits! Another way it’s used is by baking and making your own kale chips! Season to your liking and you’ve got yourself the ultimate healthy snack! 
 
Find your perfect E-Learning course to learn more
 
If you’re looking learn even more about Nutrition, have a look at The Training Room’s online course selection! There’s plenty to choose from in our Health and Fitness offerings, such as our Personal Training course that includes: 
 
Active IQ Level 2 Certificate in Gym Instructing 
 
Active IQ Level 3 Certificate in Personal Training 
 
These courses can be completed part-time, full-time, or done entirely online depending on your personal preference. Or, if you’re more inclined towards the Nutrition aspect, no worries at all! The Training Room has a Nutrition course that's bound to inspire you: 
 
TQUK Level 2 Certificate in Understanding Nutrition and Health 
 
Focus Awards Level 4 Certificate in Nutrition for Weight Management and Athletic Performance 
 
Our Nutrition course is entirely e-learning based and although there is a set schedule, there’s an option to complete modules at a faster pace if you so wish. 
 
You’ll receive flawless tutoring and tons of career support along the way. 

Download a free prospectus today! 
 

The Training Room | 18/11/2021 16:00:00

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