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Power Foods

This is the year of power politics so we’re on the podium canvassing power foods!

These nutritional all-stars win the race every time with their high energy (and disease-fighting) clout.

Omega-3 Fatty Acids:

Omega-3 fatty acids support eye health, healthy hearts and brain function, eg. memory and learning. Omega-3 is found in fish and seafood. Fish gets our vote too as a healthy lean protein, lower in saturated fat, and calories than either meat or poultry. 

Powerhouse seafood with a good source of these essential nutrients include: 

  • Whole Mackarel
  • Tuna Steaks
  • Salmon
  • Snapper
  • Hoki
  • Sardines
  • Oysters
  • Shrimps
  • Scallops
  • Crabs
  • Anchovies

For a yummilicious recipe with plenty of Omega-3 and antioxidant power click here for Salmon, Citrus & Fennel Parcels

Antioxidants:

Antioxidants protect the cells against oxidation. Think of oxidation as rust. Free radicals (unstable oxygen atoms) cause this rust which leads to cell damage and cancer. Antioxidants stabilize these free radicals and halt cell damage.

For antioxidant power and high energy feed the whanau plenty of:

Fresh Fruits:  

  • Berries (cranberry, cherry, blueberry, strawberry, raspberry)
  • Goji berries (very high antiox)
  • Grapes
  • Oranges
  • Pineapples
  • Kiwifruits
  • Grapefruits
  • Guavas
  • Mangosteen

Dry Fruits:  

  • Acai
  • Plums
  • Apricots
  • Dates

Vegetables:  

  • Red Cabbage,
  • Beetroot (think of it as red spinach – lots of folate and betaine),
  • Parsley
  • Artichoke (very high)
  • Spinach
  • Chili pepper
  • Sweet potatoes (potassium, fibre, carotenoids, Vitamin C)
  • Spinach (think Popeye), puha (very high antiox)
  • Squash (fibre and heaps of Vitamins A and C) 

Legumes:  

  • Broad beans
  • Pinto beans
  • Soybeans

Nuts and Seeds:  

  • Sunflower seeds (Vitamin E, fibre, Tryptophan)
  • Pecans (protein, magnesium Vitamin B1, oleic acid)
  • Walnuts (Vitamin A, potassium, magnesium)
  • Hazelnuts (calcium, iron)

Cereals:  

  • Barley
  • Millet
  • Oats
  • Corn

Spices:  

  • Cloves
  • Cinnamon
  • Oregano