Optimised Personal Wellness – Top 10 Superfoods

By Matt Brereton-Patel February 11, 2014 January 23rd, 2019 Nutrition

All foods are not created equal…

Your Mum spent half her adult life worrying about helping you grow up big and strong. Do her proud and check out our Top 10 Superfoods that will help to keep you that way…

1. Grass fed, wild and game meat: Compare grass fed or wild meat to commercially reared meat (which is also often an animal welfare disgrace) and there’s no competition. A great source of protein, it’s also a vitamin B, iron, omega 3 and zinc powerhouse, high in CLA (Conjugated Linoleic Acid), which is not only cancer fighting but is also great for reducing abdominal fat.

2. Coconut oil: One of the most misunderstood fats known to man. We think it’s awesome; it’s highly anti-viral, anti-bacterial and anti-fungal, fantastic for weight loss (regulating metabolism through optimising thyroid function) and is a great source of usable energy. We use it in smoothies, cook with it, or eat it right off the spoon.

3. Avocado: High in great mono-saturated fats and beta-sitosterol, which has been shown to lower cholesterol. It’s also high in anti-oxidants, fibre, and lutein (great for your eyes), and is associated with a reduced risk of diabetes and cancer

4. Spinach: It’s not only Popeye that loves spinach. Calorie for calorie, it’s the king of nutrients, delivering vitamin K (good for your bones), vitamins C and A, folic acid, quercetin (a powerful anti-inflammatory) and as though all that wasn’t enough, it’s an excellent source of calcium too

5. Berries: A low GI anti-oxidant powerhouse with anti-inflammatory properties

6. Nuts (excluding peanuts, which are a legume): Gives you a good amount of protein, great fats, fibre, calcium, magnesium and vitamin E, and is highly alkalising. A great snack, and great with meat if you’re doing a meat and nut breakfast.

7. Organic / free range eggs: A great source of very high quality protein, omega 3 fats, vitamin B12 and choline – which is essential for cardio-vascular and brain function. It’s also high in sulphur which amongst other things promotes healthy skin and nails. While some misguided individuals once thought that the egg yolk was a ticking health timebomb, and went ‘heart healthy’ by eschewing it, eating the whole egg is the way to go.

8. Broccoli: Jam packed full of anti-oxidants and detoxifying enzymes, fibre, and with cancer fighting properties. It belongs to the cruciferous family along with bok choi (pak choi), cauliflower, cabbage and kale.

9. Kefir & other fermented foods: A traditional cultured milk drink rich in enzymes, probiotics, complete protein, B vitamins and minerals, aiding digestion and absorption. That’s one cool drink, we think you’ll agree. To make your own Kefir easily and cheaply, get a Kefir starter. Other beneficial fermented foods include kimchi and sauerkraut.

10. Wild Alaskan Salmon. A great source of protein, omega 3 fats, micronutrients, and the powerful anti-oxidant, astaxanthin. Not to be confused with farmed salmon, which a health nightmare.


Runners up: olives, barley grass, sea vegetables, sprouted beans & lentils


What do you think? Do you disagree? Would you have included something else?

To your lean, healthy, optimised future,

Matt & Dee

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