12 Amazing Superfoods You Didn't Know Were Super: Part One

Superfoods in magazines and blogs are a popular topic, and a rather daunting adventure for those who might not be great shoppers or cooks. Foods like gogi berries, blue-green algae and marine phytoplankton sound more like a study list for a microbiologist than a healthy diet shopping list. The preoccupation with finding new superfoods that come in packets from health stores has meant that many 'regular' foods that are equally nutritious are being left on the shelf. With superheroes, it's usually the 'regular' people that have something special behind them, and food is no different. Over the series of the next 3 blogs, we'll look at the benefits of some superfoods that you might not know were so super...

1. Fat Free Greek Yoghurt

Add flavour to yoghurt with berries

First of all, fat free Greek yoghurt is fat free. It seems obvious, but when 1g of fat contains 9 calories, this makes this superfood a great weight loss food. It also contains only 4g of sugar per 100g, which is very low in the grand scheme of your daily diet. This leaves mostly protein, with 9g per 100g of yoghurt This is an excellent level of protein, which releases brain chemicals that tell you that you're full. This means you'll eat less but feel no hunger, brilliant for dieting. The secret weapon of yoghurt is its high level of calcium, which is essential for healthy bones and teeth as well as muscle contraction. A 100g serving will give you 15% of your calcium RDA. If plain yoghurt isn't to your taste, you could add berries (find out the best types on our guide to some superfood berries or oats can add good quality roughage.

2. Garlic

Better than just the taste?

It might conjure up images of smelly breath, but the benefits of garlic are wide ranging. It contains negligible amounts of fat, cholesterol and sodium, while being high in a number of useful vitamins and minerals. It boasts 5% of your daily vitamin C in a single clove, so its a great immune booster, and it packs 6% of your RDA of B6 into that clove as well. B6 is important for healthy cell growth. So far you have a better immune system and more healthy cells, and yet garlic is still giving. It contains 8% RDA of manganese, essential for enzyme structure and healthy digestion, and it contains healthy amounts of phosphorus, selenium and calcium. It goes great with many savoury dishes, can be peeled and easily added to Italian foods and even scares off vampires!

3. Quinoa

The king of superfoods?

Quinoa is a plant based source of carbohydrates and proteins, which is pretty standard, but quinoa takes its healthiness seriously. Firstly it contains no saturated fat, and no cholesterol, so its great for a low fat diet. In addition, it has virtually no salt, and negligible amounts of sugar. So far, so good. It contains 11% of your dietary fibre, so you have improved digestive transit. Quinoa contains 4.4g of protein per 100g, but that is complete protein, with all your essential amino acids. SO it is excellent for a balanced diet if you're vegetarian. It contains high levels of thiamin, which is good for energy metabolism, so it helps you use your energy sources well, and is high in riboflavin, which improves vision and body tissues. If you're pregnant, quinoa is great, because it has high levels of folic acid and no vitamin A. It also contains 16% of your RDA magnesium (great for nervous system function) and 15% of your RDA phosphorus (essential for healthy bones and teeth and acidbase balance). If that wasn't enough, quinoa contains 10% of your RDA of copper, which synthesises haemoglobin, and 32% of your daily manganese. This really is a superfood.

4. Dark Chocolate

Can chocolate be a superfood?

When most people here chocolate, we think of fat filled sugar heavy treats, but chocolate contains high amount of nutrition, if you get the right type. With chocolate, its about moderation and high cocoa content. Firstly, pick a bar with a cocoa content over 70%. This higher, the better, as the cocoa contains the good stuff. Secondly, don't eat too much. A 28g portion is enough to cap your sweet tooth, and means you do not take in too many bad things. Chocolate contains a lot of fat and sugar, so in a 28g bar you get 12g of fat, and 13g of carbohydrates. Of those, 7g of the fat is saturated, and 7g of the carbohydrates is sugar. So be careful if you are losing weight. If though, you are looking for a good balance of vitamins and minerals, you are in the right place. Dark chocolate contains good levels of vitamin K, which is good for synthesising proteins. It also contains 19% RDA of iron (for making blood) 16% RDA of magnesium, 25% RDA of copper and 27% RDA of manganese in just 28g of chocolate. Is also packs good levels of zinc, phosphorus and potassium. This means that if you're not watching your weight too much, a bit of chocolate goes a long way to healthy micronutrition!

That's all for part one, but check back in the next couple of days to see parts two and three of our guide to superfoods that you didn't think were so super.

Part two of the blog is available by clicking here, and part three is here.

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