Research into dietary needs is constant and ongoing. Recent dietary research has found 14 different nutrient-dense foods that have proven repeatedly to promote good overall health. Coined 'superfoods', they usually have fewer calories, higher levels of vitamins and minerals, and many disease-fighting antioxidants.

If you're entering this danger zone now, be aware that losing weight doesn't get any easier as people need to eat fewer calories as they get older. This is due to a slowing metabolism and the body's tendency from midlife to lose muscle mass - a process known as sarcopenia - and gain fat, especially around the abdomen.

Nutrient-Dense Superfoods

Beans (legumes), berries (especially blueberries), broccoli, green tea, nuts (especially walnuts), oranges, pumpkin, salmon, soy, spinach, tomatoes, turkey, whole grains and oats, and yoghurt can all work to stop and even reverse diseases such as hypertension, diabetes, Alzheimer’s, and some forms of cancer.

And because the whole body is interconnected, what affects one part of the body can also affect the health of many other body functions and performance. With these 14 foods as the basis of a balanced, healthy diet, you can say goodbye to weight loss gimmicks and other fly-by-night programmes.

On the other hand, the negative effects of an unbalanced diet are many and varied, and can be quite serious. Low energy levels, mood swings, feeling tired all the time, unexpected weight changes and feeling uncomfortable about your body are just a few signs that your diet is unbalanced.

An unbalanced diet can cause problems with the maintenance of body tissues, growth and development, brain and nervous system function, as well as problems with bone and muscle systems.

Hidden Hunger Malnutrition

Otherwise known as 'hidden hunger', malnutrition can occur when you are eating enough calories, but the food does not contain enough nutrient value to sustain your body properly.

Babies up to the age of two are extremely vulnerable because of the intense physical, motor and cognitive growth they are experiencing. And there is no way to catch up later. Children who suffer from this condition often struggle with physical and mental defects for the rest of their lives. About 85% of Americans do not get the vitamins and minerals they need on a daily basis.

Symptoms of malnutrition include lack of energy, irritability, a weakened immune system leading to frequent colds or allergies, and mineral depletion that can trigger a variety of health concerns, including anaemia.

And since the body and mind are connected, it only makes sense to realise that an unhealthy body leads to an unhealthy mind. When we nourish our bodies with these superfoods and complement them with other nutrient-dense and healthy fresh foods, our minds will be energised and healthy as a direct result.