TURBOCHARGE YOUR DIET

Give yourself a nutritional boost with these powerful plant foods

- ANGELA DONALDSON

NOW that we are almost in the thick of winter, you may want to give your body a boost to fight the colds and flu that will inevitably be doing the rounds.

There are many natural foods you can add to your meals on a daily basis to turbocharge your nutrition - and the great thing about them is they're so concentrated you only need a tablespoon or so to benefit. Choosing even one of these and having it each day can make a difference to your health.

Here's our pick of some of the most effective plant superfoods you can use to up your nutritional status.

FLAXSEED

Whether you choose the seeds or oil, a small daily dose of flaxseed is an easy way to add healthy fats to your diet.

"Flaxseed oil is one of the few vegetarian sources of omega-3 fatty acids," says Australian nutritionist Michelle Skidmore. "It enhances brain-cell communication and the omega-3 fats promote moisture in the skin and help decrease inflammation."

It also contains omega-6 fatty acids, which together with omega-3s help lower cholesterol. Keep the oil in the fridge but never cook with it as heat destroys its goodness. Opt for the seeds if you also want a protein and fibre boost.

HOW Sprinkle seeds on oats porridge or cereal. Add seeds or ground flaxseed to muffins. Add oil to salad dressings or drizzle on veggies. Add ground flaxseed or the oil to smoothies.

CHLORELLA

This alga packs a big nutrient punch. It's a microscopic freshwater plant that contains a wide variety of nutrients, including protein, iron, vitamins, minerals, antioxidants, and essential fatty acids. It's also rich in chlorophyll, the natural compound that makes plants green and helps make our bodies more alkaline.