A lot of people think superfoods are hard to find and expensive, but check out our superfood heroes list all readily available from your local supermarket or grocer, plus we’ve included a little bit of info on what makes them just so super.

Garlic

Fresh Garlic has been a proven to be a good healthy choice but Both fresh and dried garlic have been shown to be beneficial to a good diet and general healthy life style the active ingredients are thought to be Polysulphides and the sulphur compound allicin, produced by crushing or chewing fresh garlic, which in turn produces other sulphur compounds, including ajoene, allyl sulphides, and vinyl dithiins. fresh It is also an excellent source of vitamin B6 (pyridoxine). It is also a very good source of manganese, selenium, and vitamin C. In addition, garlic is a good source of other minerals, including phosphorous, calcium, potassium, iron and copper. Research suggest that it could help the body’s natural germ fighters.

Onions

As well as being a great flavour packed ingredient for lots of culinary recipes they contain a high concentration of quercetin, an antioxidant that helps protect and strengthen and are perfect as part of a healthy and well balanced diet. As with garlic its the high sulphur content is also the reason that onions let off eye-irritating gasses. They’re a very good source of vitamin C and B6, iron, folate, and potassium.

Broccoli

Broccoli is a vegetable best cooked very briefly (preferably steamed), or gently and for a long time, Rich in magnesium and vitamin C is considered one of the most powerful boosters available. Vitamin C promotes the production of interferon. It is an excellent source of vitamin K, vitamin C, chromium and folate. As well as a very good source of dietary fibre, pantothenic acid, vitamin B6, vitamin E, manganese, phosphorus, choline, vitamin B1, vitamin A (in the form of carotenoids), potassium and copper. Broccoli deserves a high status thanks to its unique package of antioxidant, anti-inflammatory, and detoxifying micronutrients. Which truly is great news as its readily available easy to cook and tastes great to.

Quinoa

Perfect as a fast and filling nutritional breakfast – just add almond milk for an added boost of protein. Not strictly a grain, quinoa (pronounced keen-wah) is derived from the seed of a plant related to spinach and is a true superfood. It is a complete protein food, which means it contains all the essential amino acids your body needs to build muscle and help repair itself. As well as being high in protein, with few carbohydrates and a dose of healthy fats, quinoa contains an amino acid called lysine, as well vitamin B6, thiamine, niacin, potassium, riboflavin, copper, zinc, magnesium and folate.

Kale

A fibre-rich, dark green leafy vegetable which looks similar to spinach and is jam-packed with essential vitamins and minerals, vitamin A and C. It also contains lutein, a nutrient that is beneficial for your body and complexion, and also brightens the whites of the eyes. One serving of cooked kale provides more than half the recommended daily allowance of vitamin C.

Wild Salmon

As with lots of oily fish it’s a great source of protein and contains minerals such as iodine, potassium and zinc. It also contains omega-3 fats. Omega-3 fats are also beneficial for good eyesight. Wild salmon contains loads of vitamin D and selenium for healthy hair, skin, nails and bones. For optimum health benefits, consume salmon or good quality oily fish at least three times a week.

Nuts

Not only yummy, but also contain healthy oils, fibre, vitamins, minerals, potent phytochemicals and the amino acid arginine. Walnuts are one of the best plant sources of protein, and all nuts are beneficial for a healthy life style – Nuts are rich in fibre, B vitamins, magnesium and antioxidants such as vitamin E. If you are concerned about mould and mycotoxins in nuts, a great idea is to soak them in water and sea salt overnight and then dry in the oven for a crispy snack.

Spinach

Simply bursting with delicious health benefits. It contains a cross section of phytonutrients and antioxidants, including vitamins K, C, and E, beta-carotene, coenzyme Q10, folate, iron and the carotenoids lutein and zeaxanthin.

Sardines

High in omega-3 oils, contain almost no mercury (unlike larger fish), and is loaded with minerals such as calcium, iron, magnesium, phosphorus, potassium, zinc, copper and manganese, and is rich in vitamin B. Not a sardine fan? Try flax seeds, walnuts or chia seeds for an omega-3 blast.

Eggs

They have possibly had a chequered past, but it has now been proven that eating eggs in moderation will not give you high cholesterol as originally reported. In fact, eggs have stellar stats, full of high-quality proteins, essential minerals and vitamins, including vitamin B12 and folate. An egg is a compact package of nutrition that provides every vitamin except vitamin C. Eggs are also a rich source of vitamin K – one egg contains one-third of the daily recommended amount for women.

Oats

Oats are full of fibre and are a rich source of magnesium, potassium, and phytonutrients. They contain a special type of fibre that helps to lower cholesterol and prevent heart disease. Magnesium works to regulate blood-sugar levels, and research suggests that eating whole-grain oats may reduce the risk of type 2 diabetes.