6 super nutritious foods

1.Kale :

Of all the super healthy leafy greens, kale is the king.

It is loaded with vitamins, minerals, fiber, antioxidants and various bioactive compounds.

A 100 gram portion of kale contains :

200% of the RDA for Vitamin C.
300% of the RDA for Vitamin A (from beta-carotene).
1000% of the RDA for Vitamin K1.
Large amounts of Vitamin B6, Potassium, Calcium, Magnesium, Copper and Manganese.

This is coming with 2 grams of fiber, 3 grams of protein and only 50 calories.

Kale may be even healthier than spinach. Both are super nutritious, but kale is lower in oxalates, which are substances that can bind minerals like calcium in the intestine, preventing them from being absorbed.

Kale (and other greens) are also loaded with various bioactive compounds, including Isothiocyanates and Indole-3-Carbinol, which have been shown to fight cancer in test tubes and animal studies

2. Seaweed :

The sea has more than just fish… it also contains massive amounts of vegetation.

Usually referred to as “seaweed,” there are thousands of different plant species in the ocean, some of which are incredibly nutritious.

In many cases, seaweed is even more nutritious than vegetables from the land. It is particularly high in minerals like Calcium, Iron, Magnesium and Manganese.

It is also loaded with various bioactive compounds, including phycocyanins and carotenoids. Some of these substances are antioxidants with powerful anti-inflammatory activity.

But where seaweed really shines is in its high content of iodine, a mineral that is used to make thyroid hormones.

Just eating a high-iodine seaweed like kelp a few times per month can give your body all the iodine that it needs.

If you don’t like the thought of eating seaweed, then you can also get it as a supplement. Dried kelp tablets are very cheap and loaded with iodine.

3.Garlic :

Garlic really is amazing.

Not only can it turn all sorts of bland dishes into delicious treats, it is also incredibly nutritious.

It is high in vitamins C, B1 and B6, Calcium, Potassium, Copper, Manganese and Selenium.

But garlic is also loaded with another incredibly important nutrient called Allicin, which is the active ingredient in garlic.

There are many studies on the health benefits of allicin and garlic. It has been shown to lower blood pressure and total and LDL cholesterol, while raising HDL… which should lead to a reduced risk of heart disease down the line.

It also has various cancer-fighting properties. Studies show that people who eat a lot of garlic have a much lower risk of several common cancers, especially cancers of the colon and stomach.

Garlic is also very potent at killing pathogens like bacteria and fungi.

4.Potatoes :

A single large potato contains lots of Potassium, Magnesium, Iron, Copper and Manganese… with plenty of vitamin C and most of the B vitamins.

Potatoes really are one of the world’s most perfect foods.

They contain a little bit of almost every nutrient we need and there have been accounts of people living on nothing but potatoes for a long time.

They are also one of the most fulfilling foods in existence. When researchers compared the “satiety value” of different foods, boiled potatoes scored higher than any other food they measured.

If you cook the potatoes and then allow them to cool afterwards, they also form large amounts of resistant starch, a fiber-like substance with many powerful health benefits.

5.Blueberries :

When it comes to the nutritional value of fruits, blueberries are in a league of their own.

Although they’re not as high in vitamins and minerals as vegetables (calorie for calorie), the antioxidant content is where they really shine.

They are loaded with powerful antioxidant substances, including anthocyanins and various phytochemicals, some of which can cross the blood-brain barrier and exert protective effects on the brain.

Several studies have examined the health effects of blueberries in humans.

One study found that blueberries improved memory in older adults.

Another study found that obese men and women with metabolic syndrome had a lowered blood pressure and reduced markers of oxidized LDL cholesterol, when they added blueberries to their diet.

This finding makes sense, given that eating blueberries has been shown to increase the antioxidant value of the blood.

Then multiple studies suggest that blueberries can help fight cancer.

6.Dark Chocolate (Cocoa) :

Dark chocolate with a high cocoa content is one of the most nutritious foods you can eat.

It is loaded with fiber, iron, magnesium, copper and manganese.

But the biggest factor is its amazing range of antioxidants.

In fact, a study showed that cocoa and dark chocolate scored higher than any other food they tested, which included blueberries and acai berries.

There are multiple studies in humans showing that dark chocolate has powerful health benefits… including improved blood flow, a lower blood pressure, reduced oxidized LDL and improved brain function.

One study found that people who consumed chocolate 5+ times per week had a 57% lower risk of heart disease.

Given that heart disease is a common cause of death in the world, this finding could have implications for millions of people.

Make sure to get dark chocolate with a 70% cocoa content, at least. The best ones contain 85% cocoa or higher.

Eating a small square of quality dark chocolate every day may be one of the best ways to “supplement” your diet with additional antioxidants.

Lamb’s quarters (Chenopodium album)


Chenopodium album is a fast-growing weedy annual plant in the genus Chenopodium.

Though cultivated in some regions, the plant is elsewhere considered a weed.

Chenopodium album is extensively cultivated and consumed in Northern India as a food crop,and in English texts it may be called by its Hindi name bathua or bathuwa.

Known as wild spinach to many, Lamb’s quarters is even more nutritious than its tame counterpart. It is rich in beta carotene, vitamin B2, niacin, calcium, iron, and phosphorus. Lamb’s quarter greens are also an excellent source of vitamin A and more than 4% protein.

The leaves and young shoots may be eaten as a leaf vegetable, either steamed in its entirety, or cooked like spinach, but should be eaten in moderation due to high levels of oxalic acid. Each plant produces tens of thousands of black seeds. These are high in protein, vitamin A, calcium, phosphorus, and potassium.

Lamb’s quarters can be used internally to relieve an upset stomach and to prevent scurvy. A tea can be made to treat diarrhea.
It can also be used externally as a poultice to treat burns or swelling. It’s also known for relieving itching.

lambs quarters

Archaeologists analysing carbonized plant remains found in storage pits and ovens at Iron Age, Viking Age, and Roman sites in Europe have found its seeds mixed with conventional grains and even inside the stomachs of Danish bog bodies.

In India, the plant is popularly called bathua and found abundantly in the winter season. The leaves and young shoots of this plant are used in dishes such as soups, curries, and paratha-stuffed breads, especially popular in Punjab. The seeds or grains are used in phambra or laafi, gruel-type dishes in Himachal Pradesh, and in mildly alcoholic fermented beverages such as soora and ghanti.

As some of the common names suggest, it is also used as feed (both the leaves and the seeds) for chickens and other poultry.

lambs quarters drawing


Amaranthus viridis

The name Amaranth is Greek for unfading, referring to the flowers that last a long time. The latin names viridis and lividus refers to the stem colour either green or purple (plant to the left). There is another species called Amaranthus powellii which grows much taller up to 1 m high with red stems and longer flower heads. All three Amaranth species I’ve mentioned are also known as Redroot because they all have roots distinctly red roots. Although considered weeds peoples around the world value and use amaranth as leafy vegetables, cereals, ornamentals.

They have densely clustered small green flowers that grow at the terminal or tip of the stem or in the axils of the leaves as seen in the plant to the left which has gone to flower. You can put the whole flower head in your smoothie and get the nutritional benefit of flowers, leaves and seeds.

Nutritional properties :

Compared to other grains amaranth seeds have a much higher content of the minerals calcium, magnesium, iron and the amino acid lysine. Amaranth seeds are also high in potassium, zinc, Vitamin B and E and protein.amaranth seed Amaranth leaves are loaded with nutrition. For example amaranth leaves contain three times more calcium and three times more niacin (Vitamin B3) than spinach leaves. (Or twenty times more calcium and seven times more iron than lettuce). Amaranth leaves are an excellent source of Vitamin A in the form of antioxidant carotenoids, iron, calcium, protein, Vitamin C Vitamin K, Riboflavin, Vitamin B6, magnesium, phosphorus, potassium, zinc,copper and manganese.

Amaranthus powellii

Purslane – Portulaca oleracea


Purslane has to be the one of the least appreciated edible weeds with huge hidden benefits. The greatest benefit being high levels of Omega-3 fatty acids
(known to help prevent heart disease and improve the immune system), a whopping 4mg per gram, compared to .89mg in spinach.
Purslane has been used as a food and medicine for at least 2000 years and is still a food staple all over the Mediterranean.
It is a wonderful healing plant used for high blood pressure, anaemia, rickets, diabetes, blood disorders (its red stem is a clue that purslane is good
for the blood) and fevers. It is a good source of thiamin, niacin, Vitamin B6 and folate, and a very good source of Vitamin A in the form of carotenes,
Vitamin C, riboflavin, calcium, iron, magnesium, phosphorus, potassium, copper and manganese. Nutritious indeed!

Purslane tastes slightly sour, is crunchy and also mucilaginous or slippery to eat. This slipperiness is very soothing to our whole digestive system.

When you look at a purslane plant you’ll notice it is a bit like a succulent with fleshy, hairless, rounded, paddle shaped leaves growing on reddish,
branched stems. It has tiny bright yellow flowers only 1 cm in diameter without stalks, hiding singly or in groups at the tip of the branches.
The flowers only open when the sun is shining. The plant is an annual (lasting one year or one season) that spreads over the ground, only in the heat of
summer and autumn and is killed by frost. It grows in dry waste places, gardens, farm gateways and yards and bare ground.
I met a woman who said she hates this ‘weed’ because she pulls it out and it still doesn’t die. This is because of it’s water retaining fleshy leaves and
stems. She gladly gave me some of her throw away plants. The saying “one person’s trash is another person’s gold” was so true in this instance.
The plant will easily self seed once you have it, meaning the small shiny black 1mm long seeds drop and will come up next year without you having to do



Waterblommetjies are one of the Cape’s favourite old-time ingredients, and if you’re lucky enough to find them, here are the best ways to use them.

If you happen to travel on a country road in the Western Cape during winter, you will see waterblommetjies floating like little white boats on farm dams.


According to Dr Bettie Marais of the Stellenbosch Botanical Gardens the waterblommetjie (Aponogeton distachyos – what a tongue-twister!) is not only an indigenous plant, but is also peculiar to the Cape region.

We should relish this little gem and also serve it with pride to those who are not in the know, as it is farmed commercially now and therefore readily available in season.

Edible Weeds

edible weeds

Weeds are often thought of as undesirable, but some of them happen to be superfoods, packed with nutrients we all need. It is VERY IMPORTANT however, that you identify weeds carefully before eating them.

The golden rules for enjoying wild edibles responsibly are:

If you donʼt know what it is donʼt eat it. Learn to identify plants that are edible and get to know those that are poisonous. The best way is learning from a local expert. Second best is from books and the internet.

Make sure the plants you harvest are not sprayed with harmful chemicals, or from contaminated soil.

Sample new edibles in small amounts to start with; if you have no adverse affect after some time a little more can be eaten.

Get permission if harvesting from someone else’s property.


Chickweed :


It is one of the most common weeds, growing all over the world in gardens, cultivated land and waste places. It is an annual preferring cooler, rich, moist conditions and doesn’t survive dry summers. It’s Latin name ‘Stellaria’ comes from it’s little white flowers that have five deeply divided petals that resemble a star. The leaves are light green, soft, in opposite pairs, oval with pointed tips. The lower leaves are stalked, the upper often larger and without stalks. The leaves are tender to eat, non bitter and good in salads. The stems are thin, weak, round, branched and easily broken. An easy way to identify chickweed is to break the stem and inside you’ll find an inner thread which if you pull it gently stretches

Another peculiarity of chickweed is that the stems have a single row of hairs – have a close look it is quite special. The plant likes to sprawl and can form quite a thick mass making it easy to cut a big handful for putting in your smoothie or for making pesto or a wrap.

Nutritional properties :

Chickweed is a storehouse of vitamins and minerals including iron, calcium, magnesium, manganese, silicon, zinc, phosphorus, potassium, protein sodium, copper, carotenes, and vitamins B and C!

Chickweed contains mucilage and saponins which assist in the absorption of nutrients, especially minerals. It contains lots of minerals and is a rich source of calcium, as well as chlorophyll, carotenes needed by the liver to produce Vitamin A, Vitamin C, folic acid, essential fatty acids and protein. Chickweed is a nourishing, calming and strengthening food and is used to relieve fevers, infections e.g. bronchitis, sore throats and inflammations, and can help ease the pain of arthritic swollen joints. Growing in cool places gives us good clues as to how it can help us and sure enough it is used externally for abscesses, bites, cuts, dermatitis, eczema and psoriasis. All these wonderful qualities make it an excellent edible weed to include in your smoothie or salad or to eat.