Super foods

Have you had your post workout fuel?

Improve your workouts with these Superfoods!


Commonly viewed as a vegetable, pumpkin is scientifically a fruit as it contains seeds! It is a type of winter squash that belongs to the Cucurbitaceae family. Besides it’s delicious taste – pumpkin is nutritious and is linked to many health benefits. It is packed full of vitamins to boost your immunity, protect your eyesight and benefit your heart:

  • Rich in both vitamins A and C - vitamin A can strengthen your immune system to help fight infections effectively and vitamin C will increase white blood cell production to make wounds heal faster.
  • Vitamin A deficiency is a common cause of blindness. Pumpkin is also one of the best sources of lutein and zeaxanthin which are two compounds linked to lower risks of age-related cataracts.
  • Vitamin C, potassium and fibre are all linked to benefit heart health. Higher potassium intakes lower blood pressure and reduces the risk of strokes which are two risk factors for heart disease.

Pumpkin is considered a weight loss friendly food as it’s nutrient-dense with a low-calorie count. It is a good source of fibre which typically supresses your appetite and you can consume more of it than other carb sources but still take in fewer calories. Maybe not just for Halloween!


Catch of the day! Salmon is known for it’s health benefits with the combo of omega-3’s and vitamins A and D to boost your immunity. This can reduce the risk of chronic illnesses like heart disease, diabetes and cognitive decline. But it doesn’t get much better than fish when it comes to healthy sources of proteins and especially fatty fish like salmon.

People who eat more protein tend to maintain bone mass better as they age and have a much lower risk of fractures and osteoporosis. Also, muscle is made primarily from protein. A high protein intake will help you gain muscle mass and strength while reducing muscles loss during weight loss.

Besides it’s high source of protein, it also promotes weight loss:

  • Source of inflammation-fighting fatty acids to speed up recovery and to build and repair tissues.
  • Provides polyunsaturated fat which promotes weight loss as you can stay satisfied longer than other meats - minimising the urge to graze.
  • It can help improve oxygen flow to your cells and aid in muscle contractions, essential to keeping blood vessels and organs healthy.
Dark Chocolate

Chocolate you ask? Dark chocolate made from the seed of a cocoa tree is one of the best sources of antioxidants on the planet! It is loaded with nutrients that can positively affect your health. Please note the keyword “Dark” – not milk or white chocolate!

Dark chocolate is loaded with organic compounds such as flavanols that are biologically active and function as antioxidants. Cocoa and dark chocolate has shown to have more antioxidant activity than any fruits! Antioxidants are chemicals that help stop or limit damage caused by free radicals. Free radicals are associated with human diseases such as Cancer, Alzheimer’s disease, Parkinson’s disease and many others.

The flavanols in dark chocolate can stimulate the lining of the arteries to produce nitric oxide. One function of Nitric oxide is to send signals to the arteries to relax, which reduces blood pressure. The compounds in dark chocolate are also highly protective against the oxidation of LDL, which essentially cause less cholesterol to lodge in the arteries lowering the risk of heart disease.

The good news doesn’t stop there - dark chocolate can even protect you against the sun! The flavanols from cocoa can improve blood flow to the skin and protect it from sun damage.


Originated in Central America – Papaya is the tropical fruit of a Carica Papaya plant. It’s loaded with antioxidants and vitamins to help fight disease and even help keep you looking forever young!

Chronic inflammation is at the root of many diseases and Papayas are very high in Antioxidants – particularly carotenoids that can reduce inflammation. The carotenoids also neutralise free radicals that can promote oxidative stress leading to diseases such as liver disease, Alzheimer’s disease and even cancer. Papaya is also an excellent food for preventing and managing diabetes as it has a deceptively low sugar content with its sweet taste!

Papaya can also improve digestion. The papain enzyme in papaya can make protein easier to digest and considered to act as a remedy for constipation and other symptoms of irritable bowel syndrome – lovely!

Papaya not only protects you inside but also outside! Excessive free radical activity is believed to be responsible for wrinkling, sagging and other skin damage that occurs with age. Rich in vitamin C – papaya can protect your skin and may help reduce these signs of aging, keeping your skin look more toned and youthful.

Sweet Potato

Sweet potatoes are starchy root vegetables that are grown world-wide. They come in a variety of sizes and colours – and are rich in vitamins, minerals, antioxidants and fibre. Health benefits include treating Bronchitis, reducing Arthritis pain, preventing dehydration and improving your immune system:

  • The concentration of vitamin C, iron and other nutrients can help cure Bronchitis. Sweet potato is believed to be capable of warming up the body – a property beneficial for people suffering with Bronchitis, along with its powerful effect on congestion.
  • Its vitamin B, zinc and magnesium complex makes it also a food source for managing Arthritis.
  • The fibre present in Sweet potato help the body retain water – this keeps you hydrated for your cells to function efficiently by maintaining the water balance in your body.

Sweet potatoes are one of the richest natural sources of bet-carotene, a compound that is converted to Vitamin A in your body. Vitamin A is crucial to a healthy immune system and it’s also key for maintaining healthy mucous membranes for lining your gut. The gut is where your body is exposed to many potential disease-causing pathogens – and sweet potatoes promote the growth of healthy gut bacteria. 


Menu example:


Pumpkin soup -

Pumpkin –

  • Boosts immunity
  • Protects eyesight
  • Benefit heart health
  • Weight loss friendly



Salmon with sweet potato -

Salmon –

  • Promotes weight loss
  • Boosts immunity
  • High source of protein
  • Reduce risk of chronic illness

 Sweet Potato –

  • Treats Bronchitis
  • Reduces Arthritis pain
  • Prevents dehydration
  • Boosts immunity



Papaya + Dark chocolate bark -

Papaya –

  • Improves digestion
  • Helps to prevent and fight disease
  • Improves skin care
  • Helps manage Diabetes

Dark chocolate –

  • Helps to prevent and fight disease
  • Promotes skin care
  • Protection from the sun
  • Lowers Cholesterol