Skip the exxy ingredients you see all over Instagram. 

Which would you choose? Image: iStockSource:BodyAndSoul

Nutritionist and Food Service Dietitian at MACROS, James Halim shares the simple store-bought solutions.

2021 has delivered a dazzling ‘new’ array of fruits, seeds, legumes that all fall under the status of superfoods.

Not usually nestled in the aisles of mainstream supermarkets, these niche ingredients are reserved more for specialty food stores who more vigorously promote their extraordinary health benefits.

Often resurfacing from ancient, international cultures, then taking over the cafe scene, it’s worth noting there are in fact everyday alternatives to investing in these ingredients, and they still offer the same health benefits.

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Gut health 101. Source: iStockSource:BodyAndSoul

A form of fiber extracted from the husks of specific plant seeds (Plantago Ovata), psyllium is most beneficial for supporting digestion, often championed for its laxative properties; it soaks up water in your gut and makes bowel movements much easier and more frequent.

People who suffer with IBS or Crohn's Disease are often advised to add this to their diet. Psyllium is also a prebiotic, further promoting a healthy colony of good gut bacteria so your body is better able to fight infection, reduce inflammation, and maintain healthy tissues.

A simple substitute for psyllium husk is the fiber rich flaxseed, great in baking, breads, and smoothies. Alongside the high fibre content, flaxseed contains great portions of fat, vitamin b, and minerals.

Hemp seeds, hemp powders, hemp spreads, hemp oil ... Image: iStock.Source:BodyAndSoul

Stemming from the same species as cannabis, though only containing trace amounts of THC, hemp seeds are exceptionally nutritious and high in healthy fats (over 30%) and protein. They are considered a complete protein source, and a plant-based one at that, meaning they provide all the amino acids (something your body cannot produce but must obtain in the diet). In comparison to many other high protein sources such as nuts, grains, and legumes, hemp seeds are an easily digestible way to meet your macronutrient needs.

Chia seeds, like hemp seeds, provide significant amounts of fibre, healthy fats, and essential minerals, with the same multi-faceted kitchen use. Chia seeds do differ in size, so you will have to use more of them (roughly double) in replacement of hemp seeds.

Not to be confused with the cloud-like, sugary treat, marshmallow root is a perennial herb native to Europe, Western Asia, and Northern Africa, most commonly known for its healing properties. Consumed in teas and capsules, marshmallow root is effective in relieving coughs, colds, and flu’s as it acts as an enzyme to loosen mucus and inhibit bad bacteria. The anti-inflammatory effect of marshmallow root has also been effective in treating skin irritations such as dermatitis and eczema.

Also with highly acclaimed medicinal properties is the spice turmeric (and its main active ingredient curcumum). With powerful anti-inflammatory effects and high levels of antioxidants, adding turmeric to curries and teas might be more your style than hunting down marshmallow root. Across the MACROS range we’ve built this flavourful ingredient into many of our ready-made meals, including the plant-based coconut, tofu, and turmeric soup. All pre-portioned and dietician approved so you know you’re enjoying fresh healthy food.

A fermented drink traditionally made using cow’s milk or goats milk, kefir is all the range amongst the health community. A more powerful probiotic than yogurt, kefir is made by adding kefir grains to milk and allowing it to rest for 24 hours so the grains can multiply and properly ferment the milk sugars. Worth noting that dairy-free versions of kefir can be made using coconut water or coconut milk, though they will not have the same nutrient profile.

Also a part of the fermented family, rich in probiotics, is the age-old tea kombucha. Sweet or savoury, this beverage is laden with good gut bacteria to support digestion and combat inflammation.

Absorbing the nutrients from its surrounding marine environment, kelp is rich in vitamins and minerals. Low in fat and calories, kelp can be consumed in a variety of forms: raw, cooked, powdered, supplements. Some studies suggest that the seaweed can have a powerful effect on weight loss and obesity due to the natural fibre within (alginate), with the ability to stop fat absorption in the gut.

A key ingredient in a majority of greens powders, spirulina also stems from the algae family and is considered one of the most nutritious foods on the planet. The quality of protein is considered near comparable to that found in eggs, so try kick starting your day with a healthy dose added to your morning smoothie.

Proof that you don’t have to reach for the rarest of ingredients to remain healthy and satisfied. Try integrating some of the above into your diet this spring, and reap the wellness rewards. I recommend consulting your trusted nutritionist or health professional to devise a personalised plan and better understand what will work for you.

There is no exact definition of superfood, just find the foods that make you feel super.

James Halim has a Bachelor in Exercise & Sport Science and a Masters in Nutrition & Dietetics and is the Food Service Dietician for MACROS whose nutritionally-balanced and portion-controlled ready-made meals make healthy eating easy and delicious for every Aussie.

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