This pillar will explore superfoods and why following a healthy diet is a key component of living a long and healthy life. A diet can be improved by the addition of super nutrients, which can be found in what are known as superfoods. A definition of superfoods can be seen in the embedded short video. 

By incorporating superfoods into your diet, you can improve health and vitality by absorbing these essential nutrients. 

There are around 600 carotenoids that can be found in food, with some of the most common being lutein, lycopene and carotene. Carotenoids have been shown to help reduce symptoms of aging and even prevent or protect against certain types of cancer. 

Foods that are high in carotenoids include vegetables that are deep yellow, orange or red, as well as some dark green leafy vegetables – for example carrots, tomatoes, spinach, broccoli and squash.  

There is evidence to suggest that increasing your intake of these types of vegetables can reduce your risk of contracting prostate or stomach cancer and help decrease the rate of macular degeneration. 

Folic acid is part of the B vitamin family and has been proven to reduce the risk of multiple serious birth defects, including those of the spine and brain. Folic acid can also help lower the risk of developing heart disease and improve the health of the brain. Those planning to become pregnant should start taking folic acid supplements as soon as possible.  

You can also get folic acid from a variety of foods, including breakfast cereals, rice, pasta and flour that have been fortified with the vitamin. Folic acid occurs naturally in many fruits and vegetables, such as avocados, oranges and spinach. The infographic attachment looks at some of the best superfoods to add to your recipes in 2023. 

Omega-3 fatty acids occur naturally in foods such as oily fish, flaxseed and walnuts. These acids are a nutrient essential to healthy living that our bodies cannot produce naturally. Adding ingredients such as mackerel, salmon and tuna to our diets can significantly reduce the risk of heart disease, as well as improve cognitive function and decrease symptoms of depression. 

Magnesium deficiency has been linked to numerous health conditions including anxiety, depression, insomnia and fatigue. Therefore, eating magnesium-rich foods – such as pumpkin seeds, boiled spinach, avocado and brown rice – is essential to achieve optimum health. 

Meanwhile, vitamin C – found in foods such as guavas, kiwi and bell peppers – acts as an antioxidant to keep cells healthy and the immune system strong, while vitamin D – found in foods such as trout and portobello mushrooms – also contributes to a healthy immune system while maintaining blood concentrations of phosphorus and calcium for bone growth. 

The PDF attachment offers some top tips for healthy eating.