Everyday superfoods for whole-body wellness

Published July 17, 2022

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Many foods are now marketed as ‘superfoods’ and find themselves being touted by the latest influencer or imported from far and wide to be the next big thing at your local café or health food store. But did you know many humble superfoods are sitting on supermarket shelves receiving little fanfare but working hard to keep your body healthy and happy? Here’s a list everyday, inexpensive superfoods that nourish your body from head to toe.

Cruciferous vegetables

Cruciferous vegetables are veggies from the cabbage family. They include cabbage, kale, broccoli, cauliflower, broccolini, bok choy, Brussel sprouts and even wasabi. They help protect your body from oxidative stress, support healthy detoxification and support immune health.

Fatty Fish

Cold-water fatty fish, such as salmon, mackerel, tuna, herring, and sardines are rich sources of omega-3 fatty acids. Omega-3’s help make up the membranes that surround each cell in your body and are found in high quantities in the eye and brain. They support cardiovascular system health, and healthy body tissues.


Strawberries, raspberries, blackberries, blueberries and cranberries are great sources of bioactive compounds and have antioxidant properties. It’s because of these properties that berries have various health benefits such as prevention of inflammation, supporting heart health and protective effects that may lower the risk of some cancers.

Extra virgin olive oil

The Mediterranean diet has long been known to promote health and longevity. One of the key components of the Mediterranean diet is extra virgin olive oil. Consuming olive oil has been shown to support heart health, metabolism and reduce inflammation.


Oats are an important dietary staple for people in many countries. Not only a rich source of protein, vitamin and minerals, oats also contain β-glucan, an important dietary fibre that helps support heart and digestive health.

The onion family

The onion family of vegetables include onions, garlic, leeks, shallots and chives. Garlic has been used medicinally for hundreds of years. With an impressive list of bioactive compounds including sulphides, saponins, phenolic compounds, and polysaccharides, garlic supports heart health, immune function and digestive health.  Onions and leeks also contain sulphides and are known as prebiotic foods that help feed the good bacteria in your gut and support immune function.

Sauerkraut and other fermented foods

Common fermented foods include yoghurt, sauerkraut, kimchi and kefir. Compounds produced by the bacteria responsible for fermentation are well known for their health benefits. Fermented foods support heart health, gut health, immune health and a healthy metabolism, and should be a regular part of your diet.


Avocados contain vitamins including folate and vitamin K, minerals including copper, fibre and monounsaturated fatty acids.  Eating avocados has been shown to improve your diet’s overall quality and nutrient intake and they have also been shown in trials to support healthy metabolic function.


Mangos contain polyphenols and carotenoids, which are antioxidants that protect your heart, brain and gut. Studies show mangos can help support metabolic health, improve blood flow to the heart, help your memory and look after your gut’s integrity for better digestive health.


Flaxseeds contain a compound called lignans which have been shown to support heart health, brain health and hormone health. Flax lignans also support the immune system. The oil in flaxseeds is a plant source of omega-3 fatty acids.

Alfalfa sprouts

Alfalfa sprouts are nutritional powerhouses, being a rich source of B vitamins, including folate, Vitamins A, C, D, E and K and minerals including calcium, magnesium, iron and zinc. Pharmacological reports have shown alfalfa supports brain health, heart health and hormonal health making sprouts a valuable part of anyone’s diet.

As you can see, simple foods are often the best. Next time you sit down to a bowl of warming porridge or feel the burst of freshness from a juicy mango, know that you are nourishing and protecting your body in a way that only natural, unprocessed food can.


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