The term "super food" describes any food that is exceptionally healthy. Superfoods contain significant high levels of vitamins, minerals and antioxidants which have many health benefits. For instance, research has shown that foods that are high in antioxidants are linked to a lower risk of developing certain types of cancer. By including certain super foods in both yours and your child’s diet can potentially lead to long-term health benefits.
 
Tomatoes
This fruit is vitamin A, C and E as well as potassium, folate and fibre. Tomatoes are also an excellent source of carotenoids, flavenols and polyphenols which are three types of phytonutrients that are rich in antioxidants. High levels of lycopene found in tomatoes is also thought to reduce cancer.
 
Berries
Berries are a really great source of a certain type of antioxidant called anthocyanins. Anthocyanins have been linked to a lower risk of certain cancers, heart disease, stroke, and infections They are also high in fibre, folate, Vitamin C and potassium. It’s a good idea to mix berries such as blueberries, blackberries and raspberries with low-fat yoghurt which is an excellent source of calcium, Vitamin D, Vitamin A and niacin.
 
Legumes
Legumes including nuts, beans and lentils are a wonderful source of fibre, protein, folate iron and potassium. Nuts are high in unsaturated fats, which are believed to lower cholesterol and improve overall heart health. Walnuts are particularly good as they contain the highest levels of omega-3 fatty acids and antioxidants.
 
Leafy Greens
Most people will have heard about the benefits of dark, leafy greens such as spinach, mustard greens or rocket. They are a terrific source of vitamins A, C and K, potassium, folate and fibre. Research has also shown that eating leafy greens can improve vision and brain function.
 
Salmon
Salmon has low levels of saturated fat, high levels of protein and is an excellent source of iron, zinc and calcium. It is also rich in omega-3 fatty acids and DHA (docosahexaenoic acid). This combination is linked to a lowered risk of heart disease and an improvement in vision.

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