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7 Shopping Basket Essentials That Are Actually Superfoods

The coronavirus pandemic has made it difficult for people to continue their normal diets and eating habits but there are still solutions to help you maintain your physique and still achieve your health and fitness goals. Most in-demand foods were the first to go but these following foods are not only still available but are also nutritional powerhouses that you may or may not know are superfoods capable of providing you with all of your nutritional requirements and more.


Baked Beans


People tend to think that baked beans are unhealthy, but they are an excellent source of dietary fibre and protein, as well as an effective aid in preventing prostate cancer. National Institute of Health research discovered the antioxidant lycopene, found in the tin's tomato sauce, has the power to reduce your risk by as much as 18%. Opt for the reduced sugar version and you’ll be able to eat them regularly.




Adding garlic is the easiest way to give any meal a health-boosting edge. Not only did the Journal of Nutrition find that the more you eat the lower your risk of stomach cancer, it's also an excellent source of natural antibiotics, proven to lessen the amount of colds men contract each year. It can also help improve blood circulation to specific areas for men.




A bowl of porridge might sound like a boring breakfast choice to some, but really, it's a nutritional powerhouse that has the power to reduce fat, regulate blood pressure and defeat diabetes. Oats contain soluble fibre, which slows digestion, preventing dramatic spikes in insulin levels that would otherwise produce fat and increase your Type 2 risk. It's also rich in magnesium, which enhances the quality of your sleep and, according to the American Journal of Hypertension, relaxes blood vessels to help regulate blood pressure.


Peanut Butter


As well as being a great source of healthy fats, peanut butter also provides a healthy dose of vitamin E and zinc. Vitamin E reduces your risk of death from cardiovascular disease by 24%, according to research published in JAMA, and zinc has been linked decreased incidences of depression. It's the smooth way to bolster body and brain. Where possible, try and go for a tub of the natural stuff as it will not have any additives and it is always great as a high protein snack.


Frozen Vegetables


Believe it or not, a study published in the Journal of Food Composition and Analysis reported that most of the time there is no nutritional difference between fresh and frozen food, but on occasions where there is a difference frozen food is often better for you than fresh. In addition to that, University of Chester researchers found that, because freezing stops nutrients degrading, your supermarket frozen section actually contains more antioxidants than fresh produce. While antioxidants in veg like vitamin C are well-known for mopping up cancer-causing free radicals, a study published in the Archives of Internal Medicine discovered beta-carotene – an antioxidant found to be four times higher in frozen greens – has the power to slow cognitive decline as you age.


Tinned Tuna


Opting for fish where possible is always one of the best nutritional choices you can make for your diet. This high protein alternative is the perfect lunch staple. One tin contains 56% of your recommended daily protein intake as well as plenty of fish oils and the vitamin niacin, which the University of California found helps you maintain levels of healthy HDL cholesterol. Go for the tin labelled spring water, not oil, as you'll get more omega-3 in every portion, which is great for your heart.




Probably the most popular superfood on the list, eggs are low calorie, high in protein and, according to the journal Nutrition and Food Science, packed with health-boosting nutrients like vitamin D and choline. While vitamin D has been proven to reduce blood pressure and body fat, choline is known to unscramble your liver after a heavy night out. However you decide to have them, your kitchen should be loaded with eggs as they are definitely a must addition for your diet, whatever the circumstances.

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