My Favourite Superfoods Provided By Nature

Superfoods are foods that are considered to be rich in nutrients and beneficial to overall health. My favourite superfoods are those provided by nature. Foods that are simple, inexpensive and easily accessible to all.

Any google search will bring up a whole range of different superfoods, mainly consisting of kale, nuts and seeds, cruciferous veg and exotic powders such as acai. Whilst these foods do offer nutrients, they do not compare to the following foods I discuss below.

I have chosen the following foods based on their nutrient density, which is the measure of nutrients per calorie and the amount of energy this food offers to us, along with their bioavailability, which is how easily our bodies can actually use the nutrients these foods provide.

Grass Fed Beef Liver

Arguably one of the most nutrient dense foods available to us, yet something that is no longer a staple part of our diet. We have consumed organ meats as far back as my research takes me, with certain tribes still prioritising liver, kidneys and tripe over muscle meats.

Beef liver is particularly known for it’s nutrient density, and offers over 100% of the recommended daily values for many nutrients such as retinol, B12, copper and vitamin K2. It also a great source of protein, offering all essential amino acids (that your body uses to build healthy cells) that are really easy for the body to digest.

I recommend having 1-2 portions of beef liver each week, cooked in some grass fed butter and sage, and served with salty potatoes.

Free Range Eggs

Eggs are one of the easiest and most cost effective foods to support your overall health. They are a great source of protein and saturated fatty acids, whilst offering a host of nutrients such as B vitamins, choline, retinol, selenium, vitamin D, E and K.

I recommend having 2-3 eggs at breakfast with 1/4 cup of parmesan cheese, paired with some carbs of your choice such as sourdough bread or potatoes and a piece of fruit.

I particularly like this breakfast for nourishing hormones because it offers a great source of retinol, minerals, vitamin C, protein, fats and carbs that are all needed to nurture ovulation and produce the longevity hormone, progesterone.

Oysters and Shellfish

Shellfish, particularly oysters, are a power pack of minerals and proteins. Adding 2-3 portions of shellfish to your diet throughout the week, and half a dozen oysters once a week, is a great way to support your mineral status and optimise mineral balance.

Prawns, clams, crab and mussels are a great source of iodine and selenium, both needed to optimal thyroid health which is responsible for getting oxygen, nutrients and hormones to your cells so the body can use them. Thyroid hormones play a key role in oestrogen detoxification and progesterone production, something all of us need to prioritise.

Oysters also offer a great source of copper, an essential trace mineral which is required in all of our body tissues. Bioavailable copper is responsible for iron metabolism, immunity and autoimmunity and energy production.

Grass Fed Milk

Whether it’s raw, jersey, goats or cows milk, there’s an abundance of vitamins, minerals, proteins, carbs and fats to be soaked up by introducing a grass fed milk into our daily diets.

Dairy is one of the only foods that offer us optimal levels of calcium which is important for keeping our overall mineral status in balance. Once we start removing dairy, we have to work hard at getting enough bioavailable calcium through out diets - broccoli, leafy greens, nuts, seeds and supplements do not cut it.

A glass of milk offers a great balance of protein, carbs and saturated fats along wit calcium, iodine, selenium, potassium, phosphorus, sodium, retinol, vitamin D and K2.

If you struggle to digest dairy I recommend starting with an A2 casein such as jersey, goats or sheep’s milk and have 2-3 tbsps. with 1x meal a day for 1 week, if symptoms disappear/do not present, slowly increase the serving with your meal until you can digest a small glass of milk without any negative symptoms. Then, explore consuming dairy on it’s own or adding in other sources such as hard cheeses and yogurt.

Ripe Fruit

Ripe fruit is my favourite source of carbohydrates for a snack or to boost the carb content in a meal. The ripening of the fruit ensures the fibres are easily digestible which helps your body utilise all of the nutrients on offer.

Tropical fruit, berries, stone fruit, apples, pears, and figs offer an abundance of antioxidants, wholefood vitamin C and potassium.

Introducing 3-4 portions of ripe fruit throughout the day replenishes your nervous system, aids digestion and hydration, nourishes your ovaries and optimises mineral balance and metabolism.

Bone Broth

Bone broth is rich in vitamins, minerals, and proteins, and is a nutritious alternative to shop bought stock and gravy.

The reason I love it so much is because it offers a great source of collagen, which is why I call it natures botox. Collagen is not only an anti-ageing remedy for our skin and bones, it is also helpful at calming our stress response and restoring or/and maintaining digestive integrity.

The levels of collagen in the broth depends on the bones used. If your broth has no jelly substance try adding some trotters, chicken feet & knuckles as they contain connective tissue and tendons which release the collagen.

Adding vegetable peelings, egg shells herbs and spices, and sea salt to your broth offers additional minerals such as magnesium, sodium, calcium and potassium.

Drink a mug a day, add it to your stews and pasta sauces, cook your muscle meats with it and use it to boil your rice.

All of the foods above are easily available in supermarkets, fish mongers, or butchers and can be more cost effective than relying on muscle meats, superfood powders or supplements.

Which foods are you not eating as part of your daily or weekly diet, and how can you incorporate them?