Issue 188
Protein, carbs and fats: everyone knows about the holy trinity of macronutrients that keep our engines running. For optimum health and performance we should also look to micronutrients, essential substances our body can’t produce by itself.
Anything that contains high levels of vitamins, minerals and antioxidants is classified as a ‘superfood.’ The following ingredients are readily available from supermarkets and health stores and are a sure-fire way to raise your game.
1) Acai
A secret closely guarded by the lutadors of Rio de Janeiro, acai exploded into the public consciousness when it was picked up by the mainstream diet industry. Acai has even been touted as one of the healthiest foods in the world. It is known to flush out toxins and increase metabolism. Good thing it tastes great.
Acai berries spoil within minutes of being picked, so they’re frozen and made into smoothies or dessert-style dishes. Filling and calorie dense, the only downside is the cost; once you get a taste you’re sure to want more, much to the detriment of your bank account.
Eat it: Try and get frozen pulp and make a dessert, Carioca style. Acai juice drinks usually trade on the name but carry none of the benefits the fruit offers.
2) Royal Jelly Honey
We usually look to the animal kingdom for our nutrients, preferring to consume mammals, birds and fish. We’re not advocating you eat bugs, although we’ve heard barbecued cockroaches and even scorpions make tasty snacks. Insects can help us in other ways though.
Royal jelly is a substance that turns ordinary worker bees into colony-ruling queens – food truly fit for royalty. It contains amino and fatty acids, and is a natural anti-inflammatory. It has even been shown to help lower stress levels and boost male fertility.
Eat it: Buy it mixed with bees’ honey and add to your oatmeal in the morning. Also tastes great drizzled over fresh fruit and yoghurt.
3) Quinoa
This unassuming little grain looks much like rice. If they were MMA fighters, however, quinoa would be undisputed heavyweight champ while rice would be a tired old veteran everyone wishes would retire. Unlike gluten-heavy wheat and rice, quinoa is a complete protein source: 14g of protein per 100g uncooked quinoa – the same as what you’d find in whole milk.
Like your trusty breakfast oats, quinoa is high in magnesium and iron, easy to digest and a great source of fiber not to mention minerals such as potassium, copper, zinc and magnesium.
Eat it: Substitute it for rice or pasta as part of your main meal. It can be eaten hot or cold, as an accompaniment or added to soups or stews.
4) Alfalfa
It looks like watercress, but this humble relative of the pea makes a mighty morsel indeed. The only plant to supply the full range of vitamins from A to K, it is absolutely bursting with antioxidants and is a natural immune-system booster.
The real power of this tiny plant is released when it’s thrown into a juicer. You’ll get huge doses of minerals such as calcium, folic acid, magnesium, manganese, phosphorus, potassium and zinc. You could quite easily grow alfalfa yourself, but it’s easier to just pick it up fresh from the store.
Eat it: Alfalfa doesn’t taste too bad and makes a good addition to salads or in sandwiches, but juice it up along with some fruit and greens for maximum results.
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