Turmeric, Shiitake and 8 other supermarket super-foods you should consider now

SPICES

1/10

TURMERIC

INSTEAD OF: Oregano.

RICH IN: Anti-cancer properties. It’s also an immunity booster and liver detoxifier. Research shows that turmeric is best used by the body when mixed with black pepper and some oil, says a nutritionist.

EAT: Its earthy flavour works well in curries and as a meat seasoning.

READ MORE: Everything you need to know about diary-free milk alternatives and Get that fibre in you: 6 scrumptious tricks to make oatmeal taste less boring

SPICES

2/10

WASABI

INSTEAD OF: Mustard.

RICH IN: Cancer-fighting antioxidants.

EAT: Enjoy it in sushi, or mix it into marinades and dressings.

READ MORE: Everything you need to know about diary-free milk alternatives and Get that fibre in you: 6 scrumptious tricks to make oatmeal taste less boring

SEEDS

3/10

SESAME SEEDS

INSTEAD OF: Flax seeds.

RICH IN: Vitamin E. Black sesame seeds, in particular, are high in calcium. And sesame oil helps lower blood pressure, says the nutritionist.

EAT: In salads or on rice. Tahini (sesame paste) makes great dips and salad dressings.

READ MORE: Everything you need to know about diary-free milk alternatives and Get that fibre in you: 6 scrumptious tricks to make oatmeal taste less boring

SEEDS

4/10

ALMONDS

INSTEAD OF: Avocado.

RICH IN: Vitamin E, great for the skin and heart. They also help lower bad cholesterol, and are high in potassium, manganese, riboflavin (needed for energy) and phosphorus, says a dietician.

EAT: On its own or in Asian desserts.

READ MORE: Everything you need to know about diary-free milk alternatives and Get that fibre in you: 6 scrumptious tricks to make oatmeal taste less boring

FRUIT

5/10

WOLFBERRIES

INSTEAD OF: Kiwi fruit.

RICH IN: Vitamin C and selenium – two powerful antioxidants that protect the heart and help prevent cancer. They’re also high in vitamin A, good for your eyes and skin, says the dietician.

EAT: In herbal soups or steamed with rice for a light, sweet flavour.

READ MORE: Everything you need to know about diary-free milk alternatives and Get that fibre in you: 6 scrumptious tricks to make oatmeal taste less boring

FRUIT

6/10

POMEGRANATES

INSTEAD OF: Blueberries or acai berries.

RICH IN: Antioxidants, potassium and vitamins B and C. Berries also have high pesticide residue (unless they are organic), says the nutritionist.

EAT: In salads, or have this sweet and tangy fruit on its own or juiced.

READ MORE: Everything you need to know about diary-free milk alternatives and Get that fibre in you: 6 scrumptious tricks to make oatmeal taste less boring

VEGGIES

7/10

SHIITAKE MUSHROOMS

INSTEAD OF: Portobello mushrooms.

RICH IN: Vitamin B2, zinc and selenium, making them a great anti-cancer food. They also contain a newly-discovered sulphur compound called ergothioneine, which has antioxidant properties that mop up free radicals, says the dietician.

EAT: Stir-fried with other vegetables (it has a rich, meaty flavour), or as a base for vegetable broth.

READ MORE: Everything you need to know about diary-free milk alternatives and Get that fibre in you: 6 scrumptious tricks to make oatmeal taste less boring

VEGGIES

8/10

SOYA BEANS

INSTEAD OF: Quinoa.

RICH IN: Protein, isoflavones (which have antioxidant benefits), and omega-3 and omega-6 fatty acids (great for the heart). They also contain potassium and magnesium, which are essential for muscle contraction and relaxation, says the dietician.

EAT: In salads or steamed (as edamame). Or drink soya bean milk.

READ MORE: Everything you need to know about diary-free milk alternatives and Get that fibre in you: 6 scrumptious tricks to make oatmeal taste less boring

VEGGIES

9/10

SEAWEED

INSTEAD OF: Asparagus.

RICH IN: Iodine, needed to maintain the health of the thyroid gland, which “regulates your body’s metabolic processes, nerves and muscles”, the dietician explains. It also has vitamins A and E, folate (for the formation of healthy red blood cells and repairing DNA) and riboflavin (for proper energy metabolism).

EAT: In sushi or as a garnish for soups.

READ MORE: Everything you need to know about diary-free milk alternatives and Get that fibre in you: 6 scrumptious tricks to make oatmeal taste less boring

VEGGIES

10/10

CORIANDER

INSTEAD OF: Parsley or basil.

RICH IN: Beta-carotene and vitamin C, two antioxidants that protect against age-related eye diseases like macular degeneration (a retinal disorder). The nutritionist says: “The mildly bitter herb is great for the liver as it removes heavy metals from the body.”

EAT: In salads or blended in dips.

This story was originally published in the March 2012 issue of Her World.

READ MORE: Everything you need to know about diary-free milk alternatives and Get that fibre in you: 6 scrumptious tricks to make oatmeal taste less boring