Our last post highlighted some of the creatively marketed “superfoods” that were more style than substance!

Now it’s time to shine the light on some of the unsung heroes from your grocery shop.  

Read on for 5 of the OnCore A-Team unsung heroes…drum roll please…


Not just goji and blueberries. They get all the attention. All berries – straw, black, rasp – are packed full of antioxidants and the health benefits of eating them are well established. They are an excellent way to nourish your body, keep your ageing to a minimum, your heart and blood vessels happy and your mind crisp!

And if that wasn’t enough to sell you, they’re low in kilojoules, high in fibre and low GI – so you feel satisfied for longer. A 250g punnet of strawberries contains just 250kJ and 7g sugar (same as about half a slice of bread).

You don’t have to tell us we’re gorgeous

Oily fish

Oily fish – such as salmon, tuna, mackerel and sardines – are a great source of omega 3 fatty acids.

There is substantial evidence to suggest that the omega-3’s in oily fish can help protect against cardiovascular disease, cancer and are great for cognitive function and brain health. They can also help in managing muscoloskeletal conditions and rheumatoid arthritis and some studies have shown promise in preventing age-related macular degeneration.  They’re also one of a few dietary sources of vitamin D.

Aim for 2 or more serves of fish per week, including oily fish. Tinned varieties will help the hip pocket and don’t rely solely on tuna, swordfish or flake due to their higher mercury levels.

On Wednesdays, we eat pink. But also on Fridays.  

Orange fruits and vegetables

You can thank beta-carotene for the vibrant orange colour. Beta carotene is a pre-cursor for vitamin A, both of which are antioxidants that can help to reduce the risk of developing cancer, heart, brain and liver damage. They can also slow signs of ageing and vitamin A is important for our night vision – even though those night vision goggles are not that noticeable on your face. They’re also high in vitamin C,  an antioxidant important for rebuilding collagen in our skin and keeping our immune system pumping.

Pumpkin, sweet potato and lentils are all lower GI carbohydrates so think about swapping some of your non-colourful carbs (potato, rice, white bread) for these vibrant options.

Nuts, seeds, legumes and grains

Whoever thinks brown is not part of the rainbow needs to make that glass of theirs half full. Brown can still be pretty. Quit hating.

Wholegrains, nuts, seeds and legumes (beans, peas, chickpeas, lentils) are low GI, high fibre power-houses. If you choose the right ones, you can also get a solid hit of protein and kill 2 birds with one stone. They contain those golden antioxidants I keep banging on about, and are high in fibre and prebiotics (they feed the probiotics – good bacteria in our gut) for gut health.

Research has found that eating 3 serves of wholegrains daily is linked to a 20-30% decrease in total mortality, cardiovascular disease, diabetes, stroke and some cancers.

Chose varieties as close to nature as possible and mix it up – try pearled barley, buckwheat, quinoa, flaxseeds, chia or OnCore’s new favourite, lupins. Stay tuned, we have some exciting things in the works for all of you.

We’re beautiful on the inside. And keep your insides beautiful.

Green leafy vegetables

You don’t need me to tell you to eat your greens. You parents did that for you. And your grandma. They’ll

make your hair curly…or something…

It’s the high levels of vitamins, minerals and phytochemicals that make these vegetables antioxidant champions. They also contain fibre for a healthy gut. There is probable evidence that they can assist in reducing the risk of head and neck, oesophageal and stomach cancers.

Eat more greens. Grandma will be proud of you.


Bottom line, don’t be afraid to get back to basics. They’ve become commonplace for a reason – they consistently providing us with nourishment without the need for a fad or pseudo-miracle story. 

If you’re concerned about your diet or nutritional status or aren’t so into the A-team members above, feel free to drop us a line! 

T A I L O R  Y O U R  P L A T E   |   B U I L D  Y O U R  B E S T  Y O U 

Lauren Atkins

Accredited Practising Dietitian

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