Foods nutritionists recommend

Superfoods such as goji berries, maca and bee pollen have become the latest craze in the world of nutrition, and with good reason: these foods contain amazing health properties. Goji berries, for example, boost immune function and vitality, and have anti-ageing compounds and exceptional amounts of antioxidants. The only problem with superfoods is they are often expensive and they can be difficult to source. So the next best thing is to pick the everyday foods nutritionists deem to be nutrient dense – health-promoting natural foods that can be easily included into your daily life. These include fruits, vegetables, sprouts, nuts, seeds and herbs. It sounds simple, but eating raw foods has optimum health benefits. Plant foods provide enzymes, antioxidants, vitamins and cancer-protective compounds that, unfortunately, are all compromised with cooking. Broccoli has long been renowned for its cancer-protective glucosinolates, which, when consumed raw, are broken down to form the anti-cancer agent sulforaphane. Research has found that cooking broccoli can destroy up to 90 per cent of the sulforaphane. Fresh or lightly steamed vegetables provide the highest levels of cancer-protective properties. Almond milk This lactose-free alternative to dairy can be used in smoothies, on cereals, in baking and in tea and coffee. Almond milk contains high levels of vitamin E and essential fatty acids for glowing, radiant skin. One serve of almond milk will provide up to 30 per cent of our recommended daily intake of calcium and 25 per cent of vitamin D, both of which are required for strong, healthy bones. Almond milk can be found in supermarkets and health-food stores, or you can make your own by soaking raw almonds overnight in water, blending and then pouring through a strainer. Quinoa Technically a seed, quinoa (pronounced "keen-wha") is packed with complex carbohydrates, magnesium, B vitamins, iron and protein. A single cup serve (boiled up from one-third of a cup of dry quinoa) will provide eight grams of protein – equivalent to that contained in one large egg. The high protein and iron levels found in quinoa make it an ideal meat substitute for vegetarians. It is cooked similarly to rice and is a great addition to salads or an alternative breakfast cereal. Quinoa flakes can substitute for porridge for those who are sensitive to gluten. Coconut oil Until recently, coconut oil was frowned upon by health professionals because it contains a high level of saturated fat. Research now shows the saturated fat in coconut oil consists mainly of medium-chain fatty acids, which the body can quickly digest and convert into energy. These acids are metabolised differently to other fats and are not stored as body fat. Including coconut oil in your daily diet can increase metabolism and enhance weight loss. It's ideal for cooking, due to its stability at high temperatures. It's perfect for roasting vegetables or adding to Asian-style stir-fries or smoothies. Herbs Adding fresh herbs to your diet will not only enhance flavour and add texture to your meals, it can also help a variety of health conditions. Fresh basil: Has a sweet flavour and is an excellent addition to salads. It may also assist poor digestion. Chives: Have a mild onion flavour and are a member of the onion family. In large doses, they may help lower blood pressure. Thyme: Has an intense flavour and is often teamed with meat dishes. It is considered beneficial for respiratory infections. Herbal teas More than just flavouring, herbal teas have a variety of health benefits. They are caffeine free so can be enjoyed at any time of day. Peppermint tea: Refreshing hot or cold and often used to soothe stomach cramps. Dandelion tea: Has liver-cleansing properties and is good for when you have over-indulged. Licorice tea: Not only does it have a sweet taste, it assists in combating sugar cravings.