There is only limited amount of food you can eat in a single day. Supercharge your diet and maximise the amount of nutrients you take in by integrating these 10 nutrient rich superfoods into your meals. 

10 nutrient rich Superfoods to supercharge your diet

1. KALE

Kale is king of all the super healthy leafy greens. Loaded with vitamins, minerals, fibre, antioxidants and has zero fat. A great aid for digestion. it nutrient balance helps protect against various cancers and boost your immune system it is also a great source of calcium which aids in preventing bone loss, osteoporosis and maintaining a healthy metabolism

• 206% of daily intake of Vitamin A
• 134% of daily intake of Vitamin C
• 10% of the daily intake of omega-3
• 684% of your daily intake of Vitamin K 

2. KIWI FRUIT

Kiwifruit don't just taste and look great they are fantastic for digestive health. Kiwi’s aid against excess acidity in your diet. An alkaline balanced diet promotes youthful skin, deeper sleep, abundant physical energy, fewer colds, less arthritis, and reduced osteoporosis. Kiwis are a good source of vitamin E, an antioxidant known to protect skin from degeneration. Their mix of fibre and enzymes also prevents constipation and intestinal issues. 

A kiwifruit (91g) contains is:

• 12% of Daily Fibre Intake.
• 114% of daily intake of Vitamin C 

3. BLUEBERRIES

Blueberries have incredible nutrition and health benefits. Blueberries can provide you with stronger and healthier cardiovascular health, brighter vision and healthy brain function. 

A cup/serving of blueberries (148g): 

• Boosts short term energy
• Lowers blood pressure by 15%
• 24% daily intake of Vitamin C
• 15% of Daily Fibre Intake
• 36% of your daily intake of Vitamin K important for bone health & prevention of osteroporosis

4. CHIA SEEDS

Chia seeds are loaded with nutrients that have great benefits for the body and brain. They are also gluten free. Chia seeds are high in calcium, magnesium, phosphorus and protein. All of these nutrients are essential for bone health.

A 30g serving of chia seeds is:

• 42% of daily fibre intake which is important for digestion
• 18% of daily calcium needs. 5 times more than milk.
• 9% of daily protein intake essential to building strong muscle tissue and supplying the body with energy.
• Boasts 5 grams of Omega 3. Omega 3 fatty acids are important for brain health and help to reduce your risk of heart disease. 

5. COCONUTS

Coconuts protect against heart disease by increasing good cholesterol.They are known for killing disease-causing bacteria, fungi, yeasts and viruses because of the antimicrobial effects of its fatty acids. Prevents strokes and brain disorders such as Alzheimer's and Parkinson's. Coconuts boast good fats that have been known to boost metabolism and increase energy because it is more likely to be burned as fuel than stored as body fat.

A cup/serving of coconut water is:

• 17% of Daily potassium intake
• 10% daily intake of Vitamin C
• 11% of Daily Fibre Intake

Tip: Try coconut oil as a replacement to vegetable or olive oils. it handles the high temperatures of frying and baking far better than many other oils. 

6. BEETROOT

Beetroot is nature's viagra. Beetroot contains high amounts of boron, which is directly related to the production of human sex hormones. The bright red color of beetroot comes from a powerful group of antioxidants called betalains they help in the areas of cancer, heart disease, diabetes, and inflammation. Beetroot juice inhibits the formation of cancer-causing compounds called nitrosamines aiding in the prevention of lung and skin cancer. A single small serving (70 ml) of beetroot juice reduces resting blood pressure by 2%.This is due to it being high in nitrates that increase blood flow. The betalains in beetroot have been used in certain treatments of depression. It also contains tryptophan, which relaxes the mind and creates a sense of well-being.

A cup/serving (136g) of beetroot is:

• 37% of daily folate intake
• 11% daily intake of Vitamin C
• 15% of daily fibre Intake
• 6% of daily iron intake

7. SWEET POTATO

Sweet potatoes are really one of the world's most perfect foods. They contain a little bit of almost every nutrient we need. Unlike many other foods they contain Vitamin D more commonly sourced from the sun which plays an important role in our energy levels, moods, and helps to build healthy bones, heart, nerves, skin, and teeth.

A cup/serving of sweet potato (133g) is:

• 377% of daily Vitamin A from careotenoids helping strengthen eyesight and boost immunity
• 8% of daily magnesium intake which is the relaxation and anti-stress mineral necessary for healthy arteries, blood, bone, heart, muscle, and nerve function.
• 13% of daily potassium  - one of the important electrolytes that help regulate heartbeat and nerve signals.
• 14% daily intake of Vitamin B6 aiding in the prevention of heart attacks
• 16% of daily fibre Intake
• 5% of daily iron intake

8. BROCCOLI

The health benefits of broccoli are very extensive. Not only is the vegetable loaded with essential nutrients, it also has therapeutic properties.Broccoli contains glucoraphanin, which the body processes into the anti-cancer compound sulforaphane. Broccoli is packed with soluble fibre that drawing cholesterol out of your body. Broccoli contains high levels of both calcium and vitamin K, both of which are important for bone health and prevention of osteoporosis. Broccoli is high in fibre, which aids in digestion, prevents constipation, maintains low blood sugar, and curbs overeating.

A cup/serving of broccoli (91g):

• Has as much protein as a cup of rice or corn with half the calories/kilojoules.
• 116% of your daily intake of Vitamin K important for bone health & prevention of osteroporosis
• 135% of your daily intake of Vitamin C
• 14% of your daily folate intake.

9. AVOCADOS

Avocados combination of nutrients can help prevent or mitigate against arthritis. They provide all 18 essential amino acids necessary for the body to form a complete protein.

A serving of avocado (150g) is:

• 40% of daily fibre intake
• 25% of daily intake of Vitamin C
• 30% of daily folate intake
• 19% daily intake of Vitamin B6 aiding in the prevention of heart attacks
• 39% of your daily intake of Vitamin K important for bone health & prevention of osteroporosis

10. QUINOA

Rich in manganese and fibre, quinoa helps to support the activities of the cardiovascular system. Regularly eating quinoa can lead to lower LDL or “bad” cholesterol and higher HDL or “good” cholesterol. The seed is also shown to normalize blood sugar levels. Quinoa is gluten free so is a great replacement for pasta. It also is high in protein making it great for muscle development. 

A cup/serving of cooked quinoa (185g) is:

• 21% of daily fibre intake
• 15% of daily iron intake
• 16% of daily protein intake essential to building strong muscle tissue and supplying the body with energy. 
• 30% daily magnesium intake which is the relaxation and anti-stress mineral necessary for healthy artery, blood, bone, heart, muscle, and nerve function.

*% Percent Daily Values are based on a 2,000 calories/8,700kJ diet., Your daily values may be higher or lower depending on your calorie/kj needs. Source Nutrition Data.