What does ‘superfood’ mean?
A superfood is a nutrient dense food packed full of vitamins and minerals and other health
promoting properties, which may help to boost our health and protect us from diseases such as heart disease and cancer.
There has been a huge amount of hype in recent years about superfoods, and they have come and gone like trends for the latest ‘It’ bag. A few years ago it was the blueberry which was branded a superfood, and more recently the goji and aronia berry have been elevated to superfood status. While it is fantastic that these healthy
foods are being brought to our attention, it’s important to not get carried away with the bandwagon and to focus on a super diet rather than individual superfoods. Like I said, most unprocessed, natural foods can be classed as superfoods - fruits, vegetables and proteins, such as pulses and fish, are rich in nutrients and beneficial to our health.
Here are some easy to find foods which have superfood qualities, which most of
us probably eat on a regular basis.
Top 10 familiar superfoods:
1. Beetroot
Beetroot is high in nutrients including folic acid and iron which is essential for a healthy pregnancy. It also contains beta-carotene and betacyanin, powerful antioxidants which can help improve
liver detoxification. Whether you juice it, grate it into a salad, roast it, or make a soup, beetroot is a great blood cleansing food, and its vibrant colour will brighten up your plate.
2. Garlic
Natural antiviral and antibiotic properties make garlic great for warding off coughs and sniffles. Garlic has been shown to reduce levels of bad cholesterol
making it a superfood for the heart, and it contains good levels of vitamin B6 which also benefits the heart. The rawerand quickly eaten after it has been cut, the better and try chewing a sprig of parsley to neutralise garlic breath.
3. Broccoli
Along with kale, cabbage and cauliflower, broccoli is part of the cruciferous family
of vegetables, which are all high in vitamin C and fibre. Broccoli also contains phytonutrients, which have anti-cancer properties (remember the email on liver health and good oestrogens?). It can also boost immunity, cleanse the liver and protect our eyes. Eat it lightly steamed for maximum benefit.
4.Apples
The saying, ‘an apple a day will keep the doctor away’, is
not just an old wife’s tale, as this humble fruit is packed full of antioxidants including vitamin C and quercetin (if red in hue), which bolster the body’s immune defenses. Pectin is a soluble fibre found in apples which can help relieve constipation and lower levels of bad cholesterol. Apples are one of the best snacks to eat on the go and are delicious grated with cabbage to make coleslaw, or served stewed with natural yoghurt.
5. Eggs
For something so small, an egg crams an awful lot in. Eggs are a brilliant source of protein (the full spectrum of amino acids), and provide good levels of iron, zinc, vitamin D, B vitamins and selenium. They also contain tryptophan, the pre-cursor to serotonin, our happy hormone, and choline which is vital for brain function and memory. A brilliant fast food, eggs can be whipped up into an omelette
or scrambled in less time than it takes to order a take-away. You can also boil a few at a time to use in lunches over the next couple of days.
6. Almonds
With a high magnesium and monounsaturated fat content, almonds are good for our hearts, while a dose of vitamin E helps to protect our skin from damage. Almonds are also a great source of
protein, fibre, B vitamins, calcium, zinc and iron. Add almonds to Greek yoghurt for a healthy breakfast, spread almond butter on toast, or for a more decadent treat, dip almonds in melted dark chocolate (another superfood!).
7. Green tea
Green tea is very rich in a group of potent antioxidants called flavonoids, which have immune enhancing and cancer
protective properties. It is thought that one of the reasons why cancer rates are lower in Japan than the western world is due to the high consumption of green tea (around three cups daily). Studies have suggested that green tea consumption can lower the risk of coronary artery disease, and help promote fat loss. Kick your morning off to a healthy start by replacing your cappuccino with a cup of green tea - don't be put off by the bitterness either which I find Twinings to be. Having lived in
Japan for 5 years - I know a green tea needs to be mild and delicate to the palate. Look for a Japanese sencha tea.
8. Sardines
Sardines fall into the category of oily fish, which means they are a great source of omega 3 fats, which are vital for good heart, brain, skin, and hormone health. Whether fresh or tinned in tomato (so cheap and tomato
makes it so much tastier), these little fish also provide lots of protein, vitamin B12, selenium and vitamin D. Tinned sardines on toast makes a fast and delicious budget lunch.
9. Turmeric
Turmeric has been used for centuries in China and India as an anti-inflammatory agent and can be helpful in cases of joint and muscle pain. Turmeric is also a
powerful anti-oxidant and a source of iron, manganese and vitamin B6. Add turmeric to curries and lentils or mix it with brown rice to give it a warm golden glow. I also sneak a bit in to scrambled eggs and baked beans. Although research is showing a little is not enough and it needs to be supplemented with to have effect, to me, a little of a superfood is certainly better than nothing ;)
10. Red wine
It could be that the odd tipple of red wine won’t do you any harm. Red wine has protective properties due to a high content of polyphenols, antioxidants which can protect against cancer, heart disease and premature ageing. Wines made from Tannat or Malbec grapes usually contain the highest polyphenol levels. yes, it's part of the Mediterranean diet, but remember, a glass a day is more than enough and they also have
the diet to match.
Top 10 ‘exotic’ superfoods:
Here are some not so familiar foods which have been hailed as superfoods. Many of these foods can be found in good health food shops.
1. Acai berries
A purple berry
which is native to the Amazon rainforest, the acai is particularly high in a group of antioxidants called anthocyanins, which can have a beneficial effect on heart health. Acai berries, which are available as a juice, are also a good source of protein, fibre and health promoting omega 6 fats.
2. Goji berries
Goji berries are massively rich in
antioxidants and have been rated as number one on the ORAC scale (Oxygen Radical Absorbance Capacity), which measures the antioxidant level in foods (although the aronia berry has apparently pipped it to the post). Goji berries, which are mainly eaten dried, are also high in protein and B vitamins and are used in China to enhance longevity – apparently a Chinese man called Li Quing Yuen ate them every day and lived to the age of 250 (or perhaps that’s just a marketing
myth).
3. Aronia berries
If you’re not all berried out then why not try aronia berries. They apparently contain more antioxidants than goji, acai and blueberries, which puts them at the very top of the super berry league. They are grown in Scotland by Marks & Spencer for sale in the UK. The berries are very tart, however, so need the addition of
sugar to make them palatable which could counteract some of the benefits.
4. Hemp oil
Normally associated with hippies and illegal drugs, hemp is a member of the Cannabaceae family, to which marijuana also belongs. However, the ingredient that gets you high, tetrahydrocannabinol, is completely removed from hemp oil. The result is an incredibly nutritious
oil which is very high in essential fatty acids and especially good for skin conditions such as eczema, hormonal imbalances such as PMS, brain and heart health. Take it straight off the spoon or drizzle onto salads and vegetables.
5. Raw milk
Unpasturised, unprocessed milk which comes straight from the cow is being touted as much healthier than the pasturised white
stuff we get in our supermarkets. Generally only available directly from producers, raw milk has not been heated to high temperatures which helps preserve its mineral and vitamin content, as well as the enzymes which help us to digest it. Apparently the Queen is a fan of raw milk from her cows in Windsor. But the Food Standards Agency says that raw milk could contain harmful bacteria which haven’t been killed by the pasturisation process. If you decide to try raw milk, ensure you buy it from a
reputable supplier with strict hygiene standards, and do not consume it during pregnancy.
6. Raw cacao
If raw milk doesn’t tickle your fancy then perhaps raw chocolate will. Raw chocolate, otherwise known as cacao, is chocolate in its natural state. Cacao is a Mayan term meaning ‘food of the Gods’, and was used by this ancient civilisation who believed
it had healing powers, boosted energy and stamina, and acted as an aphrodisiac. Raw chocolate is now making a welcome comeback as a healthy food thanks to its high antioxidant levels, calcium, iron and B vitamin content. A few cacao nibs cures a choccie craving straight away - just ask James ;)
7. Seaweed
Seaweed is generally more associated with our
summer holidays than the kitchen but this plant is an excellent source of energy giving B vitamins, magnesium, and a good source of iron and calcium. Seaweed is also very rich in iodine which is critical for good thyroid function, and it contains lignans which have cancer protective properties. Try nori (used in sushi), kelp, kombu and wakame – sprinkle it on soups and salads or have a go at making your own sushi. Clearspring is a good brand.
8. Quinoa
Quinoa originates from the time of the Incas who considered it to be the ‘mother of all grains’ for its nutritional value, although it is not technically a grain but a grass belonging to the same family as spinach and chard. Quinoa is an excellent source of protein which makes it a brilliant food for vegetarians. It also contains good levels of calcium, magnesium, B vitamins, iron
and some essential fats. Now widely available in the UK, quinoa is a great alternative to rice or potatoes and is delicious used in salads. I find plenty of herbs, some lemon juice and olive oil works wonders with this fella.
9. Noni juice
Also known as Indian Mulberry, the noni is a tree native to Hawaii and has been drunk as a juice by the Polynesians
for hundreds of years for its health promoting properties. Noni is available in the UK as a juice. Its high antioxidant content is said to be beneficial for skin problems, digestive issues, respiratory conditions and immune problems.
So there you go, Superfoods in one email. Incorporate a couple of these in your diet and you'll be well on your way to having a super diet :)
All the best,
Kim
