Wellness Wednesday: This is how you can eat your way to wellness

It’s true – you are what you eat! That’s why understanding the food you consume is key to overall wellness. You might be surprised to learn how easily you can incorporate powerful superfoods into your diet to boost your health and energy

Are you curious about how adding superfoods to your diet can improve your energy levels and support your vitality? Melissa Lainn, Integrative Nutrition Health Coach and Certified Meditation Practitioner, says the power of most foods described as ‘superfoods’, such as spirulina, goji berries, green tea and chia seeds, is that they are nutrient-dense, and therefore have many health benefits. “Their dense nutrient profiles help combat fatigue and nourish your cells. Spirulina, for example, is rich in protein and B vitamins, both of which are key for having energy. They are rich in phytochemicals, which have been linked to the ability to reduce inflammation, boost your immune system, and even sharpen your brainpower.” Yes, please!

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Glamour: What lesser-known superfoods have significant impact?
Melissa: Ever heard of baobab or camu camu? These nutrient-dense ‘superfoods’ can pack a punch. Try baobab for a vitamin C boost and prebiotic fibre. Camu camu is great for immune support. Sea buckthorn is a tangy berry, full of vitamin C for glowing skin and immune health. These nutrient powerhouses support energy, skin health and overall vitality.

Glamour: What are the specific health benefits of superfoods such as spirulina, chia seeds and moringa?
Melissa: Spirulina is a blue-green algae, delivering protein, iron and B vitamins. It can boost energy, support detoxification, and fight inflammation. Chia seeds are tiny powerhouses loaded with omega- Eat your way to wellness The power of most foods described as ‘superfoods’, such as spirulina, goji berries, green tea and chia seeds, is that they are nutrient-dense, and therefore have many health benefits. 3s, fibre and calcium, which help with digestion, bone health and keeping you full for longer. Moringa is known as the ‘miracle tree’ because it’s rich in antioxidants, vitamins A and C and amino acids, supporting skin health, immunity and energy.

Glamour: How can you fit nutrient-dense superfoods into daily meals easily?
Melissa: Superfoods don’t have to be a big fuss. You can easily add spirulina or moringa powder to a smoothie. Enjoy a simple chia-seed pudding with almond butter and added goji berries as a light snack or lunch. And for dinner, add hemp seeds or seaweed flakes to your salad or soup. I love optimising my coffee by adding cacao powder or mushroom adaptogens for an energising boost. And sip on good quality green tea throughout the day.

Glamour: What role do antioxidants in superfoods play in reducing inflammation and protecting the body from oxidative stress?
Melissa: Antioxidants are like little “bouncers for your body”, helping to get rid of free radicals before they cause trouble. They are abundantly found in foods (superfoods) like berries, cacao, and turmeric. They help to reduce inflammation, protect your cells, and lower the risk of chronic diseases. Some studies have also shown that antioxidants can improve skin health, brain function, and heart health.

Glamour: How does the consumption of superfoods contribute to better gut health and digestive function?
Melissa: Gut health = happy you. Superfoods like sauerkraut, kefir, and baobab are rich in probiotics and prebiotics, which help balance gut bacteria. When your gut is happy, it not only makes you feel good but also helps your body produce the hormones it needs to feel vibrant and energized. Fiber-rich foods like chia seeds and oats promote regular digestion and prevent bloating. A healthy gut even boosts mood and immunity.

Glamour: Are there any particular superfoods that can support immune health, especially during colder months or times of stress?
Melissa: Yes! Three of my personal favourites to use are Elderberries which are high in antioxidants and vitamin C, they’re great for fighting colds. Good old turmeric which contains curcumin, a potent anti-inflammatory. P.S. Always pair it with black pepper for better absorption. And lastly, mushrooms (reishi, shiitake) that have been found to help boost immunity and reduce stress. Add their powders to soups, teas, and your morning coffee, or make a hot chocolate and add some mushroom powder.

Glamour: How can plant-based superfoods help maintain cardiovascular health and reduce the risk of chronic diseases?
Melissa: Plant-based superfoods like flaxseeds, walnuts, and dark leafy greens are loaded with heart-friendly nutrients. Omega-3s reduce bad cholesterol, fiber improves heart function, and antioxidants protect against damage. Eating a variety of plant-based whole foods and superfoods can even help to lower the risk of heart disease and stroke. They are a great addition to your daily diet.

Glamour: How do you balance a diet rich in superfoods with other food groups to ensure you’re getting a well-rounded and sustainable nutrition plan?
Melissa: Think of many of the superfoods as the cherry on top, not the main meal. Always make sure to combine them with whole foods - fruits and vegetables, whole grains, proteins, beans, legumes, and healthy fats for a well-rounded diet. For example, pair something like quinoa with roasted veggies and avocado for a nourishing bowl, or top salmon with a chia seed crust. Variety is always key to keeping your diet exciting and nutrient-packed. Superfoods can be a fun, versatile, and delicious health hack for you. Start small, get creative, and always focus on giving your body what it needs as an individual, bio-individuality is key. Find the superfoods that suit your budget, lifestyle, and health needs!

Melissa’s simple and quick recipes featuring lesser-known superfoods for a busy lifestyle

Baobab Citrus Smoothie

Blend baobab powder, fresh orange juice, coconut water, frozen mango pieces, and a pinch of ginger in a blender and enjoy an “immunity booster” smoothie.

Seaweed Avocado Toast

Top whole-grain bread with some smashed avocado, a few hemp seeds, a sprinkle of seaweed flakes, and a squeeze of lemon. Add salt and pepper to taste and enjoy this as a brekkie or a light lunch.

Chia Pudding Parfait

We have to have a sweet treat that packs a punch, so try mixing chia seeds, almond milk, and vanilla extract, add fresh or frozen berries and a teaspoon of raw honey and let it sit overnight. Enjoy the next day with more berries, some coconut cream or a rich and creamy nut butter of your choice.