A nutritionist’s top 5 superfood picks
As a university qualified nutritionist I have lots of favourite foods, for different seasons, aliments, for gut health, anti-aging, detox and more. Food really is medicine and so is nature if you know how to harness the power of them for your own unique epigenetic make up. For example, if you have food intolerances, fatigue, brain fog, anxiety, acne or post-natal depletion you will need different foods and supplements for each.
The most effective dietary supplements from my experience have been listed below.
There are so many foods to choose from so it was a tough choice, these ones are accessible and affordable for most which makes them good all round superstars.
My top picks for most nutritious food at the moment for health and vitality are:
1. Lion’s mane mushrooms
Lion’s mane mushrooms, along with other mushrooms such as reishi have bee found to stimulate neurogenesis according to a number of studies. Neurogenesis involves the creation and repair of neural networks in the brain. Lion’s mane is rich in a diverse range of bioactive compounds and nutrients, in particular they are rich in the prebiotic fibre β-glucan polysaccharides which supports gut health and immune health. Evidence also shows it has anti-inflammatory properties and may help with depression. Treatment of Alzheimer’s and Parkinson’s diseases with Lion’s Mane shows beneficial effects (Spelman et al., 2017).
2. Chia seeds
Chia seeds are one of the best vegan sources of omega 3 fatty acids, they are good for gut health as they high in fibre and absorb water acting like a mop to help clean up the digestive tract. This makes chia great for helping with constipation. Clearing out the digestive tract has been shown to help with nutrient absorption. When water is added to the seeds the swell up and get a gel like consistency. Almost every major supermarket sells chia seeds so they are easy to find. They are a versatile food that you can make jam, puddings, blend in smoothies, use as a vegan egg replacement
3. Apple cider vinegar
Apple cider vinegar is great for helping with cravings and has been show to improves insulin, and blood lipid & glucose levels. Apple cider has also been shown to have a protective effect for organs such as the kidney and liver.
4. Hemp seeds
Hemp seeds are a true super food due to being high in a number of important nutrients such as protien, omega 3, gut loving fibre, omega 3 fatty acids, vitamin E, minerals such as iron and magnesium. The healthy fats have a protective effect against conditions involving chronic inflammation, cancer, cardiovascular health and skin health (Cerino et al., 2021). These seeds should be a part of everyone’s diet but vegans should particularly incorporate due to it’s nutrient profile. Hemp has a pleasant nutty flavour that can be added as a topper on salads and granola or blended up into smoothies and muffins for example.
5. Grassfed beef liver capsules
Grass fed beef liver is nature’s multivitamin, it is one of the most nutrient dense foods on the planet. It is particulary rich in micronutrients such as iron, vitamin A, B12, B2, folate, choline and more. An excellent source of protien and low in calories, what is not to like? Well for starters many cannot stomach eating organ meats, do not know how to prepare it or cannot stand the smell. This is why I often recommend liver capsules as an easier way to get this superfood in.
Although these are amazing superfoods, there may be better options to tailored to your requirements. Contact me today or make a booking for a personalised plan to suit your needs best.
Cerino, P., Buonerba, C., Cannazza, G., D’Auria, J., Ottoni, E., & Fulgione, A. et al. (2021). A Review of Hemp as Food and Nutritional Supplement. Cannabis And Cannabinoid Research, 6(1), 19-27. https://doi.org/10.1089/can.2020.0001
Spelman, K., Sutherland, E., & Bagade, A. (2017). Neurological Activity of Lion’s Mane (Hericium erinaceus). Journal Of Restorative Medicine, 6(1), 19-26. https://doi.org/10.14200/jrm.2017.6.0108
By nutritionist Chrissy
Chrissy is a university qualified nutritionist who graduated with honours at La Trobe University in Melbourne. One of her favourite hobbies is to read the scientific literature on how to optimise health. When she’s not reading, writing or working she’s with her 3 children outdoors, practicing yoga, jogging or cooking up a storm in the kitchen. Chrissy has overcome some debilitating chronic health issues (low mood, adrenal fatigue, insomnia, very bad acne to name a few) with the power of nutrients and correcting gut health, at 39 she now feels better than she did in her 20’s.