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You asked and we heard. Now we present you with 10 more scrumptious superfoods for your pantry. We love them because they’re packed with an extra punch of nutrients that are extremely good for you.

1. Sweet potato

Sweet potatoes are one of the most nutritious veggies. They’re packed with potassium, vitamins A and C, manganese and loads of fibre. They’re also a great source of carotenoids, which is a type of antioxidant that may help to reduce your risk of certain cancers.

Sweet potatoes may also help to improve blood sugar control if you have type 2 diabetes, despite their deliciously sweet taste.

Another bonus is that sweet potatoes contain hardly any fat despite being a starchy root vegetable (for example, a 100g serving of baked sweet potato with its skin only contains 0.2g fat!)

Spinach

Like kale, spinach is a dark green leafy vegetable that’s a great source of vitamins and minerals that may help reduce your risk of chronic illnesses, such as heart disease and type 2 diabetes, as well as certain types of cancer.

Spinach is an excellent source of vitamins A and K, and manganese. It’s also loaded with folate, which may help to prevent neural tube defects (for example, spina bifida) during pregnancy and plays an important role in red blood cell production.

Beans

Beans, beans, good for your heart… It turns out they indeed are! Beans may help to reduce blood pressure and cholesterol, reducing your risk of heart disease.

These legumes may also improve the management of type 2 diabetes. They also help you to feel full because they’re packed with protein and healthy fibres, so they may help to support healthy weight loss and maintenance in the long-term.

Beans are rich in vitamins B1, B3, B5 and B6. They are also a great source of phosphorus, zinc, copper and manganese.

Apples

There’s a reason behind the well-known saying, “An apple a day keeps the doctor away.” Apples are rich in vitamin C, potassium and fibre. In fact, a medium-sized apple may contain as much as 4g of fibre – more than a cup of spinach or kale contains.

Apples are particularly high in pectin (a type of soluble fibre) which has great benefits for your heart. It may help to lower your cholesterol. Like the fibre found in beans, it may also help you to feel full for longer.

Oranges

A single orange has, on average, 116% of the daily value for vitamin C. It’s no wonder that this citrus fruit is best known for its high vitamin C content, which has several health benefits, including a healthy immune system and reduced risk of colon cancer. D-limonene found in oranges may also help to reduce your risk of lung, skin or breast cancer.

Oranges are also high in fibre (about 3g in an average orange), which helps to prevent irritable bowel syndrome and constipation. The fibre in oranges also helps to control blood sugar levels.

Oranges also boast anti-oxidants that help to protect your skin from free radical damage, vitamin B that helps to produce haemoglobin (a protein in your red blood cells that carries oxygen in your body), magnesium that helps to control blood pressure, and beta carotene which supports eye health.

Oats

There are, on average, 3g of soluble fibre per serving of oats, which helps to reduce the risk of and even lower levels of cholesterol, as well as help prevent colon cancer. They’re also a great low-GI option, which helps to control blood sugar levels. Oats are also a great source of calcium, iron, potassium and protein. Choose rolled oats or traditional oats for the best benefits. Avoid instant oats with added sugars.

7. Eggs

Eggs are loaded with high-quality protein and several nutrients, including vitamins A and B, choline, iron, phosphorus and selenium. They also boast zeaxanthin and lutein, two unique anti-oxidants that help to promote eye health.

Despite their reputation for high cholesterol, research now shows that there’s no measurable risk of diabetes or heart disease, and may actually help to increase ‘good’ cholesterol in some people. More research is needed though.

8. Tuna

Tuna is an excellent source of omega-3 fatty acids, which help to reduce omega-6 fatty acids and bad LDL cholesterol. This, in turn, helps to reduce the risk of heart disease, as well as heart attacks. Omega-3s also seem to help promote eye health, and are believed to reduce inflammation and slow tumour growth.

This fish is also rich in vitamin B12, which helps to form red blood cells and is needed to make DNA. Tuna is also high in protein, but low in fat and calories.

9. Garlic

Though your family may stay away from you for a day or two (unless they’ve had some too), adding garlic to your food has many benefits. Closely related to onions, shallots and leeks, garlic is a great source of fibre, vitamins and B6, manganese and selenium.

Studies show that garlic may help to boost your immune system, reduce cholesterol and blood pressure, as well as help to prevent certain types of cancer.

10. Ginger

Ginger root is a great source of gingerol, which is a powerful antioxidant and anti-inflammatory. It, therefore, helps to reduce the risk of certain cancers and chronic diseases such as heart disease. It’s anti-inflammatory properties also help to reduce pain and inflammation.

Ginger is also often used to help manage nausea, aid digestion, stimulate circulation, and help fight colds and flu.

Bestmed Tempo nutrition plan

While so-called superfoods are indeed impressively rich in vitamins, minerals and fibre, a balanced diet is always recommended for optimal health. Include these foods in various balanced healthy meals to reap their benefits.

For a personalised nutrition plan, Bestmed members need only complete their free Health Assessment (previously HRA) at any Dis-Chem, Clicks, Van Heerden or Alpha Pharm to unlock their Bestmed Tempo wellness programme benefit of three nutrition journey consultations with a network dietitian per member/dependant 18 years and older. It also unlocks the benefit of one nutritional assessment per year for the whole family.