4 Multi Functional Foods!

The multi functional food market has grown into a multi billion dollar industry over the last few years with the rise in awareness people have in regards to the benefits of certain foods. Multi functional foods are what they say on the tin, something which offers various health benefits whilst providing the body with nutrition at the same time. Below are my 4 favourite multi functional foods, which I would recommend you have as part of healthy and balance lifestyle!


Known as flaxseeds in the USA, linseeds are very good for your health for a number of reasons. Per 50g daily serving there is 14g of fibre which accounts for over half your recommended daily allowance. The fibre within linseeds also contain lignans which further aid digestion. To boot, linseeds are a very good source of omega 3 fatty acids which can help aid with overall brain function, focus, anabolic hormone production as well as help sustain a healthy cardiac system.


Blueberries have so many health benefits it is hard to know where to start. Per serving they have around 5,000 antioxidants which can help neutralise free radicals within the blood. Free radicals can have a very negative impact on your immune system which can distract the body from focussing on muscle recovery and growth. Blueberries are also a source of low GI sugars which means that although they contain sugar, the effect they have on your insulin level isn’t so aggressive has higher GI fruits. The fibre which is present within blueberries also means that the insulin spike is slowed down to a further extent.


Per 100g avocado delivers a whopping 20g of fat, but before you run for the hills remember this – these fats are the right kind of fats. Avocado also contains almost 20 different nutrients including fibre, folic acid, vitamin B and potassium. Deficiencies in potassium can lead to fatigue and increased blood pressure, and potassium can also help optimise muscle contractions.

Due to the high fat content avocado helps the body absorb other fat soluble vitamins more easily.

Avocados are also noted for their benefits on your cardiac system, where one study showed that across 49 people there was a 17% decrease in bad cholesterol within 7 days!

Beetroot juice

Beetroot juice is often regarded as one of the best ways to fuel a long and intense workout! Loaded with naturally occurring nitrates, beetroot juice helps to increase nitric oxide activity within your blood stream. As a result the blood flow into your working muscles is increased leading to better nutrient absorption and better energy levels!

Beetroot juice is also regarded as a mineral powerhouse because it contains calcium, magnesium, phosphorous, potassium and sodium all of which are very important micronutrients.

Beetroot juice can also aid healthy digestion because it is able to stimulate the nerves within the intestines, which can particularly aid in the digestion of fats.

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