Superfood Spotlight: Everyday Ingredients That Pack a Punch
- Purity Carr
- Sep 7
- 4 min read
Hi 10:10 friends, I am sharing my weekend breakfast. I generally wake up at the same time every day, regardless of whether it is a weekday or weekend. I drink water, exercise, and then have breakfast. During the week, I usually skip breakfast and follow an OMAD approach, eating all my daily requirements in the evening as a series of small portions of what I need to consume that day. I do not count calories, but I make sure to include vegetables, good fats, some nuts, and seasonal fruits and vegetables.
Here’s a closer look at some of the ingredients I often use, their benefits, and things to watch out for if you are sensitive.
Cacao Powder
Raw cacao is rich in flavonoids, magnesium, and iron.
Benefits: Boosts mood and focus, reduces inflammation, supports heart and brain health.
Cautions: Naturally high in histamine and contains caffeine, which can worsen sleep or anxiety in sensitive people.
Histamine status: High histamine and can act as a histamine liberator.
Carob Powder
Carob is my preferred substitute when cacao is not tolerated. It is naturally caffeine free, lower in histamine, and has a naturally sweet, gentle flavour.
Benefits: Caffeine free, low histamine, rich in fibre, provides calcium, and contains polyphenols for antioxidant support.
Cautions: Slightly higher in natural sugars than cacao, and its flavour is milder, so it will not fully replicate chocolate.
Histamine status: Low histamine, generally well tolerated as a cacao alternative.
Chia Seeds
Tiny but mighty, chia is packed with fibre, omega-3s, and minerals.
Benefits: Supports gut health, stabilises blood sugar, improves satiety, and strengthens bones.
Cautions: Can cause bloating if eaten dry or in large amounts; always soak before use.
Histamine status: Low histamine, safe for most, but fibre may trigger bloating in sensitive guts.
Flaxseed Meal
Ground flax provides lignans, fibre, and plant-based omega-3s.
Benefits: Helps balance hormones, eases constipation, supports cholesterol and blood sugar, and may ease menopausal symptoms.
Cautions: Must be eaten ground to absorb; store in fridge or freezer to prevent oxidation; may cause bloating in sensitive guts.
Histamine status: Low histamine, generally safe and hormone supportive.
Cayenne Pepper
A spice with heat and health benefits, thanks to capsaicin.
Benefits: Boosts metabolism, improves circulation, relieves pain when used topically, and enhances digestion.
Cautions: Can irritate the gut or worsen reflux; may act as a histamine liberator in MCAS.
Histamine status: Histamine liberator for some, not tolerated by everyone.
Peanut Powder
A lighter, versatile alternative to peanut butter.
Benefits: High in protein and fibre, lower in fat and calories, provides magnesium and potassium, and keeps you fuller for longer.
Cautions: Unsuitable for peanut allergy sufferers; roasting process may make it higher in histamine.
Histamine status: Moderate histamine; roasted peanuts and powders can trigger symptoms in sensitive people.
Vegan Protein Powders
Often based on soy, pea, or rice proteins. For example, Nature’s Way Protein Powder uses soy protein isolate.
Benefits: Complete plant protein, low in fat, supports muscle repair, energy, and satiety.
Cautions: Some powders contain sweeteners or additives; soy may be unsuitable for those with allergies or thyroid concerns if taken in excess.
Histamine status: Variable, depending on source and processing; soy protein is usually tolerated but can be problematic in some histamine-sensitive individuals.
Soy Milk
A common dairy alternative made from soybeans.
Benefits: High-quality plant protein, contains phytoestrogens which may support bone and heart health in menopause, low in saturated fat, fortified versions add calcium and vitamin D.
Cautions: Not suitable for soy allergy; choose unsweetened and calcium-fortified brands for best health benefits.
Histamine status: Low to moderate; fresh soy milk is usually well tolerated, but some may react depending on processing.
Creatine
Creatine is a naturally occurring compound found in small amounts in food and stored in muscles and the brain. It is available as a supplement, most commonly taken as creatine monohydrate.
Benefits: Supports brain energy, improves memory and mental processing, may reduce the impact of sleep deprivation, supports mood, and can be neuroprotective. In the body, it helps muscles recover faster, supports lean muscle retention, and enhances strength gains when combined with exercise.
Cautions: Standard dose is 3–5 g daily, which is safe for most people. Minor side effects can include bloating or water retention. Not necessary for everyone, and those with kidney disease should avoid supplementation unless guided by a doctor.
Histamine status: Neutral; creatine itself is not high in histamine and is generally well tolerated.
Takeaway
Each of these foods and supplements brings something unique to the table:
Cacao for mood and antioxidants, or carob for a caffeine free, low histamine alternative.
Chia and flax for fibre, gut health, and hormone balance.
Cayenne for metabolism and circulation.
Peanut powder and vegan protein powders for protein support without excess fat.
Soy milk as a nutrient dense, dairy free option.
Creatine for brain energy, mental health, resilience under stress, and muscle recovery.
The key is balance and personalisation. While these foods and supplements are nutrient rich, sensitivities, especially to histamine, fibre, or allergens, need to be considered. Start small, notice how your body responds, and build a plan that supports your wellbeing.
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