12 superfood recipes to boost your diet

Meet the superfoods

Avocado

Just half has more potassium than a banana, plus good fats and brain-protecting folate. Try: Avocado pound cake with raspberry glaze recipe Getty Images

Blueberries

With more disease-fighting antioxidants than almost any other fruit, they strengthen mind, muscles and bones. Try: Blueberry and cheese blintzes Getty images

Brown rice

With over five times more fibre than white, it's full of B vitamins, iron, selenium and lysine, a bone-boosting amino acid. Try: Bibimbap with red pepper sauce Herbed brown rice salad.nPhoto, Angus Fergusson.

Chia

A perfect protein, with essential muscle-building amino acids, it increases energy, has more calcium than milk and is loaded with mood-enhancing magnesium. Try: Chia and coconut pudding

Kale

Antioxidant-rich, this green contains calcium, potassium and vitamins A, C and K. Research shows it helps fight age-related diseases, too! Try: Kale and spinach hand pies Christina Symons

Lentils

With double the fibre of an apple and almost 30 percent more folate than spinach, these low-fat legumes promote weight loss and build healthy bones. Try: Salmon and lentil pilaf Lentils, rinsed and strained.

Pistachios

A handful is a smart snack, with just as much protein as an egg and nearly a quarter of our daily dose of iron. Try: Pistachio and almond couscous

Quinoa

This low-carb grain is a complete vegetarian protein. A 1/4 cup provides half the recommended daily dose of iron. Try: Kale, red pepper and quinoa toss

Raspberries

These high-fibre berries help mop up free radicals and cancer-causing substances. Try: Raspberry-rhubarb pavlova cupcakes James Tse

Red bell peppers

They have more than double the immunity-boosting vitamin C of an orange and are a rich source of heart-healthy beta-carotene. Try: Fresh pepper and zucchini pasta James Tse

Salmon

Three ounces of this brain-friendly fish has half your daily vitamin D and fills 99 percent of your B12 requirements. Try: Salmon summer sizzle pockets Getty Images

Sweet potato

This smart starch has bone-building vitamin A and 100 percent of your daily dose of heart-friendly beta-carotene. Try: Chunky sweet potato fries with herbed yogurt dip Ryan Szulc