New Superfoods to Boost Your Diet

When it comes to nuts, it is almonds that normally take all the health credits. However, walnuts
are also a superfood. Walnuts are a good source alpha-linolenic acid (ALA), a plant-based
omega-3 fat that is good for heart health, and can help boost mood. So how many do you need to eat to get benefits? Seven walnuts, or 14 halves, provides 2.5 grams of omega-3s—a good amount for daily intake. 
 

Walnuts make a tasty snack by themselves. They are also taste nice sprinkled over salads or try adding them to your breakfast cereal for some added crunch. 

Spinach and silverbeet usually sit next to each other at the supermarket, yet most of us choose silverbeet. While both are nutrient rich, spinach contains more iron, fibre, and protein than silverbeet. 
 

Spinach is also a good source of riboflavin, vitamin B6, calcium, and magnesium. The phytochemicals found in spinach may boost your immune system – always a bonus in winter when colds and the flu are more common.
 

You can cook spinach in the same way as sliver beet and it can be used in quiches, stir-fries and pasta. 

 

According to kumara.co.nz, the NZ Kumara is rated one of the most nutrient rich vegetables of them all! Kumara are rich in antioxidants that help protect against heart disease, stroke and cancer. As well as this they are also high in potassium, fibre, Vitamin B6 and Vitamin A. 
 

We best know kumara as a tasty addition to a Sunday roast. Why not try baked kumara chips, adding kumara to a casserole or a kumara smoothie. OK, sounds weird, but it does taste good! Peel and blend with yoghurt for something a little different! Kumara also make a nice change to potatoes.