The start of a new year often leads people to focus on their health. Here are some of the top “superfoods” that nutrition writers recommend you add to your diet this year:• Chia Seeds. Yes, these are the same seeds used in chia pets, but don’t let that dissuade you! Nutritionists are touting the health benefits of these little seeds, which contain omega-3 fatty acids, soluble fibre, protein, and lots of minerals. In fact, chia seeds have more calcium than milk, more potassium than bananas, and more iron than spinach. To serve, sprinkle the seeds on cereal or yogurt, sprout them and add them to sandwiches, or use chia flour in baking.
• Pomegranates. These fruits have been on the radar of nutritionists for a while, but they seem to be everywhere now. Pomegranates contain high amounts of an antioxidant called ellagic acid, which is known for its anti-inflammatory properties. Pomegranates are also considered a potential cancer-fighter. To remove the seeds from the pith, cut the fruit in half, only as deep as the skin. Pull it apart and submerge it in water as you peel the pith away from the seeds. The seeds will sink to the bottom.
• Black Garlic. A little shocking in appearance, black garlic has double the antioxidants of fresh garlic. The dark colour is achieved through fermentation. Use black garlic in dips, on crackers or crostini, or in pasta sauce.
• Gooseberries. These little berries contain lots of antioxidants, B-vitamins, and, surprisingly for a berry, high levels of protein. Gooseberries are tart, and better used in jams, chutneys, and pies or other baked goods than eaten off the vine.
• Black Rice. Black rice contains high levels of the same antioxidant found in blueberries (anthocyanin.) It is also high in fibre and a good source of iron. Cook black rice as you would any other type of rice.
Other foods that made the grade this year include: kale, quinoa, and legumes of all kinds, like adzuki beans, chickpeas, and black beans.
Sources: Canadian Living, Vancouver Sun, ivillage.ca.
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