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Superfood seeds may be small but they are certainly mighty and their importance in a healthy diet should not be overlooked. Not only highly nutritious, healthy seeds are exceptionally versatile and can bring extra interest to almost any food you can think of. Lets take a look at just why seeds are so nutritious, and then explore some popular varieties in detail.
The benefits of healthy seeds
Seeds contain everything needed to grow a entire plant. For this reason they are highly concentrated sources of nutrition. Although each variety of seed has its own particular nutritional strength, they do all fit into a general profile.
- Seeds are good sources of (often complete) protein.
- Seeds are full of fibre, both soluble and insoluble.
- Seeds are good sources of healthy fats and essential fatty acids, particularly omega 3.
- Seeds are good sources of protective antioxidants
- Seeds have an excellent mineral profile
- Seeds are packed with healthy vitamins such as B and E vitamins.
As part of a healthy balanced diet seeds can help you to maintain a healthy weight, reduce the risk of heart disease, and help to regulate blood sugar levels.
Eat as wide a variety of healthy seeds as possible in order to maximise their nutritional benefits.
Take a look at our detailed guide to superfoods for more information on boosting your nutritional health with powerful foods.
What superfood seeds should I include in my healthy diet?
These tiny little seeds are the kings of the super seed world. They are packed with omega-3 which can help lower LDL cholesterol and triglycerides in the blood. Full of fibre, both soluble and insoluble, they are great for stabilising blood sugar levels as well as maintaining digestive health. Chia also has an impressive mineral profile, particularly calcium and magnesium, and comes with a good supply of antioxidant plant chemicals too.
But chia’s super power is it’s ability to absorb up to 8 times their weight in water. Not only does this help to keep us fuller for longer, but involves some truly amazing properties too. Mucilage is only found in a comparatively few plants (okra is one of them which explains why it can be slimy) and it helps them to retain water. So not only is chia a great thickening agent but the mucilage itself is a really beneficial form of soluble fibre that supports the health of our digestive tract. Leave the seeds to soak in water for around 15 minutes and the seeds swell, surrounding themselves with a jelly like layer.
Chia has a neutral flavour that means it goes well with just about anything. Add the seeds to a smoothie for a super thick shake (you will need to leave it to stand so the seeds can work their magic) or mix with cocoa and yoghurt for a chia chocolate pudding (again, you will need to leave it aside to thicken). Even without making use of their gelling properties, chia seeds are great simply sprinkled over porridge or cereal for a little extra crunch.
Hemp seeds are know for their perfect balance of omega-3, -6, and -9 essential fatty acids. They are also a source of complete protein, containing all of the essential amino acids. This is just one of the reasons that they are valued so highly as a plant based protein powder.
Hemp seeds are one of the few seeds that make a successful ‘seed milk’. Blitzed together with water they blend to a smooth liquid with creamy qualities that can be used in the same way as any plant milk.
An excellent source of fibre, hemp seeds also contain phytosterols (plant hormones) that can help promote hormonal balance. So they are an excellent food for PMS and menopausal symptoms.
Note that you won’t be able to sprout hemp seeds as they are sold deactivated.
Flax seeds, also known as linseeds, are another of the major superfood seeds. Also known best for its balance of omega -3, -6, and -9, flax is possibly of most value in its ability to balance hormone levels, which is why you will find it in food products marketed for women. It does this through a particular group of antioxidant phytochemicals known as lignans.
Linseeds are a good source of protein, a well as both soluble and insoluble fibre. Like chia, flax is mucilaginous and therefore makes a great binder or thickener. This also makes it useful as a vegan egg substitute in baking. It does need to be ground in order to release its nutrients.
As well as helpful in balancing hormones, flax is also a rich source of vitamin E which is vital for healthy skin; something that can be problematic when hormones are out of whack. So a nice example of natures symmetry right there. The soluble fibre helps to lower LDL cholesterol levels and triglycerides in the blood as well as balance blood sugar levels.
Like most seeds, flax has a mild nutty flavour that becomes more pronounced when toasted.
Sesame seeds may not have the nutritional superpowers of some of the other seeds, but they do have some special qualities of their own. The plant hormones sesamin and sesamolin are shown to protect the liver from toxins and help to lower blood pressure. They are also a great source of vitamin E as well as very high in calcium. Sesame is also rich in a variety of minerals including zinc, magnesium, iron, phosphorus and selenium.
There is little nutritional difference between black and white sesame seeds and both are an excellent addition to your arsenal of ingredients. Both benefit from being slightly toasted in a dry frying pan, but be careful to watch them as they turn from toasty to burnt in a matter of milliseconds.
This is another seed that is lower down in the superfood status stakes yet is still an excellent source of nutrients and is of great culinary value. What pumpkin seeds may lack in superfood credentials (compared to say chia, or hemp) they more than make up for in texture, taste and flavour.
If linseeds can be considered as the women’s super seed, then pumpkin seeds might just be the seed for men. High in zinc, they are thought to be good for male fertility and the prevention of prostate problems. They are also a good source of magnesium and, like most seeds, are full of protein, fibre, and essential fatty acids.
Have you tried our organic LSA mix of linseeds, sunflower seeds and almond, with added probiotics? It is a great source of super convenient superfoods!
Explore our range of healthy seeds within the superfood section of our site.
This article was reproduced on this site with permission from operafoods.com.au the “Superfoods wholesalers”.
See original article:- Superfood Seeds are Super Healthy
There are certain foods that top the superfoods list time and time again. And, whilst there is officially no such thing as a superfood, it cannot be denied that some foods certainly hold more weight than others in the nutrient density department.
A varied diet including plenty of fresh fruits and vegetables is the best way to maintain nutritional health, yet this can often be more an ideal than an actuality. Luckily many of the top superfoods already have dry goods status, and many others are available in powder form for easy and economical pantry storage.
Here’s our top 10 superfoods list for your pantry (in no particular order).
Antioxidant boosting acai has long been known as a beneficial beauty food. Chock full of anti-ageing vitamins and minerals, particularly Vitamin E, Beta Carotene, calcium and phosphorus, acai appears on most of the superfoods lists for skin. One of the only fruits to offer essential fatty acids, the sugars in acai are absorbed more slowly than with most fruits.
Acai is rich in antioxidant anthocyanins, known as the the beauty antioxidant for their power to boost flow to all the organs (including the skin).
One of the best dietary sources of magnesium, cacao is rich in the minerals iron, zinc, and sulphur. One of the richest sources of antioxidants, this fibre rich seed is full of heart healthy flavonoids. Boasting an impressive array of amino acids, phytochemicals, and small amounts of caffeine, cacao is also the ideal energy booster.
One of the most powerful foods in nature, maca contains almost 60 phytochemicals alone. A good source of amino acids, fatty acids, and fibre, it is particularly rich in minerals potassium, calcium and phosphorus. Maca is an excellent source of plant sterols that can help to lower cholesterol levels.
But the true magic of maca lies in its power as an adaptogen. These rare properties allow maca to support adrenal function, restore hormonal balance, and regulate and reduce stress. A source of non-stimulating energy, we think maca really deserves its place on the superfoods list.
Not to be underestimated, berries are the most nutrient dense of all the fruits. Full of vitamins, minerals and antioxidants, each variety of berry has its own nutritional benefits. Raspberries are particularly rich in Vitamin A, calcium, magnesium and iron. Blueberries are a good source of potassium, whilst strawberries are rich in manganese. All of them are great sources of Vitamin C.
Flaxseed, also known as linseed, is one of the best plant sources of omega 3 fatty acids. Good for reducing inflammation and an excellent source of fibre, the mucus forming properties of linseed help to control insulin, stabilise blood sugar and reduce appetite. Linseeds contain lignans, a particular form of plant estrogens that make them particularly important for women’s health as they can help to maintain bone health and protect against certain female cancers. An excellent source of Vitamin D and E.
Goji berries have been a longevity food in Chinese medicine for thousands of years. A complete source of protein, with all the essential amino acids, they are an excellent source of fibre. Rich in antioxidants, beta carotene, and Vitamin C, goji berries are also a good source of iron. Like maca, goji berries are also adaptogens; a rare nutritional benefit.
Despite their humble status, dark leafy greens are some of the best examples of nutrient density. Full of antioxidant benefits, greens are rich with the minerals calcium and iron, as well as vitamins A, C, and E. They also boast high levels of life giving chlorophyll.
One of the first plants to be cultivated by man, and still one of the most eco-friendly crops, hemp offers a complete source of protein, providing all the essential amino acids. One of the best plant sources of fatty acids, hemp is a rich source of GLA (gamma linoleic acid). A type of omega-6, GLA has shown to reduce inflammation and lower cholesterol. Hemp is also rich in the minerals magnesium, iron, zinc and potassium, as well as a good source of fibre and Vitamin E.
Oats, despite not always being suitable for the gluten sensitive, have some amazing nutritional properties. Rich in the soluble fibre beta-glucan, they are one of the best foods for lowering LDL cholesterol. Soluble fibre also helps to prevent insulin spikes. Oats are also a rich source of magnesium that can help to regulate insulin levels.
Oats also contain a natural sedative that can help to treat anxiety, depression and insomnia.
Green tea contains many beneficial plant compounds. Full of antioxidant polyphenols, it is a particularly potent source of a cathechin called EGCG; a powerful anti inflammatory that can help fight diabetes, cardiovascular disease and even help to slow cognitive decline. The high chlorophyll content of green tea is both anti-ageing and detoxifying, whilst the natural energy boosting properties of caffeine are tempered by relaxing l-theanine for a more sustainable buzz.
This article was reproduced on this site with permission from operafoods.com.au the “Superfoods Warehouse”.
See original article:- Our top 10 superfoods list for your pantry
Whilst there is no standard definition, it is generally accepted that superfoods are foods that are particularly nutrient dense. But what are superfoods, exactly? And which foods qualify?
In this introduction to superfoods we put things into perspective with some nutrition basics before taking a closer look at the foods that make the superfood list.
TABLE OF CONTENTS
What is nutrient density?
All about nutrients
What are macronutrients?
Why are amino acids important?
What are fatty acids?
Slow release carbohydrates
Why do we need fibre?
What are micronutrients?
What are vitamins?
Minerals in food
What are phytochemicals?
What are antioxidants?
Can nutrient density be measured?
The Superfoods List
So, what is nutrient density?
Nutrient density is a term used to describe the amount of nutritional value a food can offer in relation to its calorific load. In other words, nutrient dense foods offer maximum nutrition for minimal calories. Berries are a good example. The flip side is the concept of empty calories; foods that offer little nutritional value beyond the calories they provide. A spoonful of table sugar for example.
The importance of nutrient dense foods
Nutrient dense foods are important for a number of reasons. Food may be our source of vital fuel, as any carbo-loading athlete will tell you, but man cannot live on mere calories alone. Quite the opposite in fact. We quite literally are what we eat, and the human body requires a wide range of nutrients to thrive.
Anyone who has ever struggled with their weight will tell you just how easy it is to consume too many calories, and the amount of food needed each day to maintain a healthy weight is surprisingly small. We don’t believe that anything should be off limits (food is, after all, so much more than just nutrition) but it does make sense to include in your diet many nutrient dense foods. Think of it like paying your insurance premiums.
Can nutrient density be measured?
The ‘aggregate nutrient density index’, or ANDI for short, ranks foods based on their nutrient density ratio, on a scale of 1 (least nutrient dense) to 1000 (most nutrient dense). It is based on a simple mathematical equation based on nutrient value divided by calories.
Se we can see, at a glance, that kale receives a top score of 1000. And yes, kale is indeed considered to be one of the most nutrient packed foods on the planet. We can also see that white bread receives a score of 9, and cola receives a score of 1. Also pretty fair.
Yet the ANDI system is a measure of micronutrient density. It fails to take into account the nutritional components of the macronutrients. This means that although it can give us insight into foods that offer the most micronutrients per calorie, it fails to recognise the inherent qualities of some foods that we might still class as a ‘superfood’.
It is true that foods from the top end of the list, which is dominated by vegetables and a few berries, come packed with more micronutrients and plant nutrients than those further down. Yet olive oil, packed with nutritional benefits including plant compounds, is considered only one point better than the empty calories of white bread. Avocados, almonds, bananas, and walnuts all receive a comparatively low score, yet each of these foods has a slew of nutritional benefits to offer.
This is why it is so important to eat a wide range of foods AND equally important to put calories into the context of their vital macronutrients.
Maybe a better description of superfoods would be ‘foods that are especially rich in nutrients that have been shown to have positive effects on human health’.
Also, perhaps now would be a good time for a nutrition primer. Understanding the food that you eat, and how it works in the body, will allow you to make your own decisions and reach your own conclusions about your personal nutrition choices and how you might define ‘superfoods’.
All about nutrients
Nutrient. Now, that CAN be defined. A nutrient is “a substance that provides nourishment essential for the maintenance of life and for growth”. Almost all of our nourishment comes from food. Essential nutrients are those that the body cannot make itself. We can, for example, synthesize Vitamin D from sunlight but we need food and water to provide us with the rest.
There are six major nutrients; carbohydrates, fats, proteins, vitamins and minerals, plus water. With the exception of water, which belongs in a class of its own, these are further grouped into macronutrients and micronutrients. Both of these are vital to the concept of nutrient density and superfoods, although superfoods do, by definition, involve a high volume of micronutrients. Don’t dismiss the importance of the macronutrients though. Not only do they provide the energy we require to live, in the form of calories, but they have some pretty important qualities of their own too.
What are macronutrients?
Macronutrients provide, amongst other things, fuel for the body. They give us energy, measured as calories, that the body uses (or not) as required. They are known as the ‘macros’ because we need them in larger amounts. The macronutrients are protein, fat, and carbohydrate.
All foods are made up of a combination of the three, in varying ratios, but we classify them according to what they provide the most of. Grains, for example, contain a little fat and a little protein yet are classified as carbohydrate foods as this is what they are primarily composed of. It is fairly obvious that meat is made of protein and fat, but without the small amount of carbohydrate in its composition it would never brown on the outside during cooking.
Essentially, carbohydrates provide the major fuel source for the body to burn. Protein and fat also provide fuel, which the body can burn, but they play an equally vital role in growth and repair. Although we measure them in terms of the calories they provide, the macronutrients each have their own superpower.
Let’s begin with protein.
Protein is made up of chains of molecules called amino acids. When we eat protein, our body breaks down the chains into their component amino acids.
Why are amino acids important?
Our body uses these amino acids to build proteins of its own. Just as they make up the proteins we eat, they also make up the proteins that the human body is made of. Skin, hair, tissues, and even cells (right down to our DNA) are made of proteins, that are made of amino acids.
There are 20 amino acids essential to our health. Nine of these are classed as essential. As the body cannot make these itself, we must get them from food.
What are fatty acids?
Fatty acids are the building blocks of fats, which are referred to chemically as lipids. They join together in chain like structures, which the body breaks down during digestion. The composition of these chains determines whether the fats are saturated, mono-unsaturated, or poly-unsaturated. As we saw with the macros, most foods that we class as fats or oils are composed of all three types of fatty acids, with one type dominant. Saturated fats are by their very nature more solid than the more fluid poly/mono fats that we tend to identify as oils.
Essential fatty acids
As with amino acids, the body can make some of the fatty acids it needs but those that it cannot manufacture must come from the diet. These are the groups known as omega-3 and omega-6.
Both groups are polyunsaturated fats, and within these groups are hundreds of different fatty acids. The ratio between these two groups is important, yet we often consume way too much omega-6 in comparison to omega-3. This is widely considered to contribute to inflammation.
Omega-3 is a component of our cell membranes and plays a vital part in heart and brain health, as well as metabolism. The aim should be to increase omega-3 intake, rather than decrease omega-6.
That is not to say that omega-6 fatty acids are not beneficial. GLA (gamma-linoleic acid) for example may have anti-inflammatory properties, whilst CLA (conjugated linoleic acid) is thought to play a role in reducing body fat. Don’t forget though that the focus should be on the diet as a whole, not on individual nutrients.
Beneficial fatty acids
Another group of fatty acids is omega-9. Although the body can make omega-9 fats itself, it can be beneficial to get it from the diet too.
Slow release carbohydrates
Carbohydrate is the body’s main source of fuel. Whilst we can metabolise fats and proteins for energy, the most efficient route is the breakdown of carbohydrate to glucose. Put very simply, the closer the foods are to glucose, the quicker the glucose hits the bloodstream. Simple carbohydrates, such as table sugar, are really easy to break down into glucose. Complex carbohydrates are much harder to break down, and as such take longer.
Carbohydrates are sugar, starch and fibre. Of these, sugar is the most simple. Starches are more complex and fibre is largely indigestible. Complex carbohydrates are usually whole plant-based foods that contain starch and fibre together. Wholegrains, for example, or an apple.
Fibre is found in the cell walls of plants and is generally not metabolised by the body. Some fibre, known as soluble fibre, is partly digestible. Oats are a good source of soluble fibre, as are apples.
Why do we need fibre?
Indigestible fibre (aka insoluble fibre), what we used to call ‘roughage’, is broken down by chewing. Other than that, it passes through the digestive system intact. Insoluble fibre aids ‘peristalsis’, which is the muscle contraction of the bowel that moves food through the system. It is essential for a healthy gut. Fibre also slows down the digestion so that glucose is taken up more slowly, and steadily. Hence, slow release carbohydrates. This is essential for improved blood sugar control.
Soluble fibre dissolves in water. It creates a gel that also slows down digestion. As well as helping to regulate blood sugar levels, soluble fibre is thought to help reduce cholesterol.
What are micronutrients?
The whole concept of superfoods revolves around micronutrients. But for now, lets examine what these mean in terms of nutrition, and our health and wellbeing.
Micronutrients are the powerful substances that we need in much smaller amounts than the macronutrients, yet are equally essential to life. The body uses micronutrients in the cellular processes that are essential to proper growth and development. It would be impossible for the body to manufacture compounds such as hormones, enzymes, and neurotransmitters, without the essential micronutrients.
The essential micronutrients are grouped into vitamins, and minerals. Each plays a specific role in the maintenance of health. Deficiency will display as ill health and disease, not all of which will display obvious symptoms.
A balanced healthy diet should provide all the vitamins and minerals we need. However, modern food production, along with our increasingly toxic environment, has led to food sources with depleted nutrients as well as increased intake requirements. Superfoods are a great way to boost intake and ensure optimum levels of key nutrients.
What are vitamins?
Vitamins are organic compounds produced by plants and animals. There are 13 vitamins essential to human health and we get all of them from food, although the body can manufacture some of them to a certain extent.
The fat soluble vitamins A,D,E, K are stored in fatty tissues within the body. We need dietary fat in able to absorb them via our intestines.
The water soluble vitamins C and B are not stored in the body and leave via the urine. A regular supply of water soluble vitamins is required.
Minerals in food
Minerals are inorganic elements that come from the land and water on which plants and animals grow.
The macro-minerals are those we need most of, whilst the trace minerals are those we need in smaller amounts.
What are phytochemicals?
Phytochemicals are the bio-active compounds found in plants that are not essential nutrients for humans yet are increasingly shown to be beneficial to our health.
Each plant can contain hundreds of different phytochemicals, also known as phytonutrients or plant micronutrients, in varying combinations. These powerful plant compounds, of which we have identified well over a thousand, give colour and flavour to the vast range of fruits and vegetables that we eat as food. Which is why the soundest nutritional advice is to eat as broad a range of foods as possible. Plants, especially.
The importance of phytonutrients
Phytonutrients can support our health in ways we are only just beginning to understand. Indigenous peoples have understood the connection between plants and health for thousands of years, but technology has given us greater means to analyse, catalogue, and classify our findings.
Understanding phytonutrients goes a long way to explaining the importance of 5-a-day, although we now understand that 5-a-day is more of a bare minimum than a goal to reach for. This just serves to underline the importance of plants in the diet, with a very simple message. Eat as many fruit and vegetables as you can.
What are antioxidants?
Antioxidant compounds are found in varying levels in almost all plants. The term antioxidant means ‘against oxidation’ and describes a particular function of a nutrient, not a specific group of nutrients. Vitamins, minerals, and phytonutrients, can all have antioxidant properties that fight against harmful oxidation in the body. The antioxidant powers in a particular plant may come from one antioxidant compound, or they may come from many.
The ORAC scale
Levels of antioxidants in foods are measured in ORAC units, which stands for ‘oxygen radical absorbance capacity’. Current guidance suggests a daily intake of at least 5,000 ORAC units daily.
The Superfoods List
It may come as no surprise that most foods designated the title of superfoods are plants. We may have stressed the importance of all nutrients, and the belief that a healthy diet is a balanced diet, yet the power of plant nutrients cannot be denied. Plants truly are natures medicine.
When it comes to nutrient density, kale and spinach are right at the top of the scale. Green leafy veg are considered to be some of our healthiest foods and are absolutely packed full of phytonutrients. Exceptional sources of chlorophyll, the green life force of plants, both spinach and kale help strengthen bones, fight inflammation and support heart health.
But it isn’t just about green vegetables. The advice to ‘eat a rainbow’ is more than just a marketing slogan. Beneficial phytochemicals are often the very same compounds that give plants their colour. The deeper the colour, the higher the concentration of these pigments.
Carrots, with their deep orange colour, are packed with compounds that support eye health and good vision. Carrots are one of the best sources of beta carotenes. The precursor to vitamin A, these pigments are also powerful antioxidants.
It is hard to imagine a more deeply coloured vegetable than beetroot. The intense pink colour of red beetroot is due to a unique group of antioxidants known as betacyanins. They support liver health, improve circulation, and purify the blood. Beetroot is also thought to strengthen the heart and help with blood sugar control.
Berries are widely considered to be the most potent of all fruits. In terms of antioxidants alone, 100g of raspberries provides the recommended daily intake as measured by the ORAC scale. They also contain compounds that are thought to stimulate the metabolism and regulate blood sugar levels. Strawberries are also full of antioxidants, and have a specific compound known as ellagic acid that is thought to have anti-cancer properties. Blueberries also exhibit anti-cancer properties, and some studies have shown promising results in the field of memory and the prevention of cognitive decline. Go, berries!
There are some berries that we are more familiar with in their dried form. Goji berries are a balanced source of protein, fat, and carbohydrate with a huge complement of vitamins and minerals. Acai berries have been at the top of the superfood charts for years now. Not something found in its fresh form outside of its native South America, acai usually comes as a freeze-dried powder. It has over 20 times the antioxidant power of raspberries and is also one of very few fatty fruits that contains high levels of essential fatty acids. Acai also has a great unique flavour.
Cereal grains have many nutrient qualities, that are often overlooked. Of all the grains, oats are the one that we truly think of as a superfood. Oats are an important part of a healthy breakfast cereal, so why not start here, with our article on what makes a healthy breakfast.
Seeds contain all the life force of the plant that they will grow to become, and as such as full of nutrients. Flaxseed is one of the best seeds for essential fatty acids, and a power source of vitamin E. Full of fibre, flaxseed has compounds that are thought to help with hormonal balance.
Hemp seed is fast becoming a superstar of the superfood world. One of the best protein sources on the planet, with a full quota of essential amino acids, hemp is packed full of omega-3s and hormone balancing GLA. It has a strong mineral profile too.
Chia has gained a reputation as a bonafide superfood, with super high levels of healthy fats, fibre and antioxidants. It is a great non-dairy source of calcium and a meat-free source of iron. It doesn’t matter what colour you choose as they all come with a similar nutritional profile.
Did you know that cacao is from the seeds of the cacao tree? It is a true super seed. Cacao has almost as many antioxidants as acai, alongside off the chart levels of magnesium. You can read more about cacao right here.
It is not always easy to prioritise a healthy diet packed full of fresh fruits and vegetables. Time is the most cited obstacle of reaching our healthy goals. There’s the meal planning, the shopping, the carrying, the unpacking…and that’s before you begin chopping it all up and preparing your meal.
Superfood powders are an ideal way to boost your nutrient intake. All the hard work has been done been for, so all you have to do is incorporate them into your smoothies, snacks and shakes. Even your meals.
Greens powders are a great way to add the power of greens to your smoothies, without compromising on taste, yet they can also be stirred into soups and sauces for an extra boost.
Fruit powders make light work of shakes and smoothies, as you can mix them straight into milk or water without all the fuss of chopping it. We often buy fruit with good intentions only to let it fester in the fruit bowl, so fruit powders are an ideal store cupboard staple that won’t go to waste.
Why not explore our range of store cupboard superfoods and see how you can boost your nutrient intake today.
This article was reproduced on this site with permission from operafoods.com.au the “Acai Bowl and Smoothie ingredient Suppliers”.
See original article:- What are Superfoods
A potent, raw, superfood, Australian bee pollen is packed full of nutrients that provide a welcome boost for our wellbeing.
What is bee pollen?
Bee pollen is the pollen from flowers, mixed with small amounts of nectar, honey, wax, and bee secretions. Stored in the hive, it provides vital food for the bees, giving them essential protein and fats.
How bees collect pollen
A bee can carry over half its bodyweight in pollen, stored in a pollen basket on each of their back legs. As pollen collects on its body, the bee brushes it into the baskets for transportation back to the hive. An entire colony of bees can collect up to 50kg pollen in a season. Along the way, they pollinate our flowers and crops. Only female honey bees have pollen baskets on their legs for collecting pollen.
The bees bring the pollen back to hive and pass it to the worker bees. They pack it into storage chambers in the hive, mixing it with nectar and bee secretions. In this way the tiny grains of pollen are broken down to make the nutrients more readily available.
How bees make honey from pollen
Bees make honey from nectar, not pollen, yet both nectar and pollen are vital to the survival of the colony. Most bees collect either pollen or nectar. The nectar is sucked into a separate stomach specifically designed for this purpose. If the bee needs to feed, a little of the nectar is released into the actual stomach. Back at the hive, the bees gather to process the nectar, chewing it and passing it from bee to bee. This, along with enzymes in the saliva, reduces the moisture content. Like making syrup. The reduced nectar is packed into cells in the hive and then fanned with wing activity until the total moisture content is just under 20%. The nectar has become honey. Each wax cell in the honeycomb is now sealed off with more wax.
Honey provides a winter food source for the bees. It provides carbohydrates alongside the fats and protein provided by the bee pollen.
What does bee pollen taste like?
Owing to the diversity of the flora from which the bees collect pollen and nectar, the taste of Australian bee pollen can vary not only between batches, but also between granules. Overall, bee pollen has a fruity, floral flavour with a slightly grainy texture. Like a soft crunch. It is subtly sweet and vaguely reminiscent of honey.
The benefits of bee pollen in smoothies
Bee pollen is the ideal addition for your healthy smoothies, adding a little texture as well as a nutrient superboost. In some countries it is actually recognised as a medicine and it is claimed to contain over 250 active substances.
Whilst research evidence on all the benefits of bee pollen is mixed, it cannot be denied that it is full of nutrients and is a rich source of amino acids, fatty acids, vitamins and minerals. The nutritional content varies widely as it depends on the nutritional content of the flora from which the pollen is collected. Bee pollen from beekeepers that produce raw wild honey, free from pesticides, is more likely to come from a wide and diverse range of flora.
Full of antioxidants, bee pollen has also shown to be effective in lowering LDL cholesterol. Many people take bee pollen to counteract allergies such as hayfever, and it may be useful in easing menopausal symptoms.
Organic bee pollen
Bee pollen is a by-product of the honey industry, so falls under the same legislation as honey. The Australian rules for organic honey certification state that the hives must be within no less than a 5km radius of sources of pollution such as conventional orchards and crops, or towns. Regulations also apply to hive construction and maintenance.
All of our Australian bee pollen comes from beekeepers that make raw wild honey. Their hives are in the bush, at least 6km away from crops treated with pesticides. This makes it not only pesticide free, but with all the benefits of a wild and varied flora.
Is bee pollen vegan?
A vegan lifestyle is about more than just choosing not to eat meat or dairy. Although that is fine too. According to PETA ‘living vegan means embracing every opportunity to reduce the suffering of all animals, regardless of their species’.
So no, honey and bee pollen cannot be considered strictly vegan. Whether or not you choose to include it in your diet is entirely up to you.
Honey, royal jelly and beeswax are all secreted by bees so are not actually vegan in any sense of the word. Anymore so than dairy milk, for example. Bee pollen is collected, not secreted, yet it does contain small amounts of beeswax and even honey.
How to take bee pollen granules?
You can add bee pollen to smoothies, acai bowls and granola bowls. Sprinkle them onto your breakfast shakes, or scatter over yoghurt and fruit. They look pretty over ice cream, or even desserts with a few edible flowers. Although you can add them anywhere for their nutritional benefit, to really experience the flavour think about subtle flavours that will set off the floral tones. Like a simple banana smoothie or vanilla protein shake for example. They go great with chocolate too. There are several ways to make your banana smoothie more interesting.
A touch of golden decadence, bee pollen will add a slight crunch and floral undertones. Texture and taste, plus the added bonus of being totally insta-friendly too. Win win.
Some people can be sensitive to bee pollen. Others, such as those on blood thinning medications or pregnant women, should not be taking it at all. If in any doubt, please always consult with your healthcare professional. If you feel that you may be sensitive to bee pollen, because you have allergies for examples, build up your dose a few grains at a time.
Most people will tolerate a tablespoon of bee pollen daily.
How to store bee pollen
We recommended that you store your bee pollen in the freezer, taking out what you need on a per-use basis. At the very least keep it air-tight and/or in the fridge for optimum freshness and crunch.
You can buy Australian bee pollen online right here. It is just one of our many healthy smoothie ingredients. You can save money when you buy bee pollen granules in bulk.
Note:This article was reprinted with permission from,
Author: Opera Foods. “Australian Bee Pollen for Superfood Smoothies”, Opera Foods Wholesale Suppliers. Accessed 2021. BUY Bee Pollen the Smoothie ingredients, Acai Bowl ingredients,
The Boost Nutrients business is a wholly own subsidiary of Opera Foods Pty Ltd.
Fresh ginger is a powerful ingredient, one that in the quest for optimal nutrition you will want to include in your repertoire of superfood smoothie ingredients.
A powerful antioxidant, in recent years ginger has been somewhat eclipsed by its carotene cousin turmeric. But ginger has been used for its medicinal properties for thousands of years and can help with everything from fighting the common cold to controlling blood sugar.
One of the best ways to benefit from the anti-inflammatory properties of ginger is to pack it into juices and smoothies. A one-a-day must, especially in the winter months, ginger shots are a handy way to make the most of ginger. Boosted with superfood powders, simply stirred in, they are an essential addition to your nutritional arsenal.
Essential smoothie ingredients – ginger
Making a range of healthy ginger shots is quick and easy. It is up to you whether you choose to juice your ginger, or blitz it in a blender; we use a blender and trap the inevitable fibres in a sieve. There are so many flavours you could add to your ginger shots, all with additional nutritional benefits of their own, but we have used apple, lemon and pomegranate respectively. Boost the recipes with additional superfood powders, to make a green shot for instance. A quick way to get your daily dose of superfoods.
Three easy ginger shot recipes
To make 3 x 60ml ginger shots you will first need to make a batch of ginger juice. Once the pulp is sieved away you can then stir in additional juices, plus superfood boosters if you wish.
To prepare the ginger juice in a blender, blitz 200g peeled ginger together with 120 ml water. Press the resulting liquid through a sieve (use the pulp in stir fries and other dishes; it may not be as potent but still a good source of flavour and fibre). You should yield 120ml ginger juice. Clearly you can make more if you wish, to prepare an infinite number of shots, but do bear in mind that after 48 hours the quality of your juice will begin to deteriorate.
Ginger and apple shot
- Add 20ml pressed apple juice to 40ml ginger juice and stir/shake to combine.
Superboost bonus – add 1/2 teaspoon green powder such as kale or spinach
Ginger and lemon shot
- Stir 20ml fresh lemon juice into 40ml ginger juice.
Superboost bonus – add 1/2 teaspoon carrot powder
Ginger and pomegranate shot
- Combine 20ml fresh pomegranate juice with 40ml ginger juice.
Superboost bonus – add 1/2 teaspoon acai powder
So, three easy ginger shots to start you off on your ginger shot journey to optimised health. Try all three, and see what variations of your own you can come up with…