Health and Well Being with Jess - Super foods

Working as a dietitian for many years, I’ve seen my fair share of fad diets and superfoods come and go, but are kale, almonds, acai berry, kombutcha worth all the hype?

If you don’t like kale, spinach is just as nutritious. 

I’m not saying kale isn’t a great food, it’s high in Vitamin C, Fibre, Calcium and Zinc but it’s important to remember all dark green leaf vegetables are going to be packed full of nutrients.

Tip: Spinach has been around for years and is actually higher in iron, magnesium, folate and vitamin E than kale.

Almonds vs basil nuts vs peanuts

Consuming 30 grams of nuts can help reduce the risk of heart disease by 30-50 percent, but is one type of nut better than another?

Almonds have always been deemed the super food of the nut kingdom but all nuts can provided their own unique health benefits; for example two Brazil nuts contain 100 percent of your recommended daily intake of selenium, and macadamia nuts contain one of highest amount of mono-unsaturated fats and great amounts of thiamine and manganese.

30g of nuts is roughly covers your palm; this could be 20 almonds or hazelnuts, 15 cashews, macadamia nuts or pecans, 30 pistachios and 10 walnuts.

Tip: Nuts are great additives to salads, stir fries, cereal or yoghurt or add a nut spread to your morning toast.

Kombucha and Kefir 

Kombucha and Kefir are fermented drinks made from a combination of healthy bacteria and yeast and either water, milk or tea base.

Studies have shown that our gut bacteria also known as our gut microbiome can affect all aspects of our health including immune system, weight and mental health.

What most people don’t know is that you can get a good dose of healthy bacteria from every day foods like yoghurt, sauerkraut, pickles and some types of cheeses such as Gouda, mozzarella, cheddar and cottage cheese.

Tip: Consuming yoghurt or cheese high in healthy bacteria everyday is not only good for your gut health but are also high in calcium to help reducing your risk of osteoporosis in the future.


Acai berries

Acai berry smoothies are popular amongst Instagram foodies and health bloggers worldwide and for good reason.

Acai berries are packed full of antioxidants and an important fat known as oleic acid, which is also found in extra virgin olive oil.

Even though acai berries are good for you, the popular acai smoothie bowl should be avoided. One store-bought bowl can contain up to 12 teaspoons of sugar.

Tip: Blueberries and cranberries actually have comparable amounts of these disease fighting antioxidants and cost about a quarter of the price.