SUPERFOODS: WHAT MAKES A FOOD ‘SUPER’ TO YOU?
Superfoods have gained immense popularity in recent years due to their exceptional nutritional profiles and numerous health benefits.
Superfoods are nutrient-dense foods that provide a substantial amount of essential vitamins, minerals, antioxidants, and other beneficial compounds while generally being low in calories. They don’t have a strict definition, but they’re typically rich in:
- Antioxidants: These natural compounds protect your cells from damage and may lower the risk of heart disease, cancer, and other diseases.
- Minerals: Essential nutrients like calcium, potassium, and iron that help your body function optimally.
- Vitamins: Obtaining these organic compounds from natural foods (like superfoods) is better than relying solely on supplements.
- Fibre: Helps lower cholesterol, prevent heart disease, and control glucose in Type 2 diabetes.
- Flavonoids: Found in plants, they have anti-inflammatory and anti-carcinogenic properties.
- Healthly Fats: Monounsaturated and polyunsaturated fats (the so called “good fats”) help lower cholesterol and prevent heart disease and strokes.
Superfoods are important for:
- Heart Health
- A strong immune system
- Helping to lower cholesterol
- Cancer prevention
- Helps to reduce inflammation
Most superfoods come from plants, but some fish and dairy products can also be classified as being superfoods.
Here is a list of some of my “super” foods!
This comes as no surprise. Leafy greens are packed with Vitamins A, C and E. They are also high in Vitamin K, which is great for bone health, and folate which promotes heart health.
The most popular greens are:
- Broccoli
- Kale
- Spinach
- Beet Greens
- Mustard Greens
- Swiss Chard
- Watercress
- Collard Greens
Greens can be included in your diet with a simple salad or steamed greens. Kale chips, smoothies or juicing, soups and stews or omelets.
Inflammation is a key driver of all chronic diseases and berries have a host of benefits. When choosing berries, note that the darker they are, the more antioxidants they have. Berries are packed with antioxidants and phytoflavonoids, they are also high in potassium and vitamin C, making them a number one choice. Berries protect cells from damage and due to their high antioxidant content they have four times the strength of other fruits and ten times the power of vegetables.
The most popular berries are:
- Blueberries
- Strawberries
- Blackberries
- Cranberries
- Goji berries
- Raspberries
- Blackcurrants
- Grapes
- Acai Berries
Remember, variety is key to a healthy diet, so mix and match to enjoy the health benefits of these amazing foods.
Berries are easy to include in your diet. Add to yogurt or oatmeal for a delicious breakfast. How about a berry smoothie? Grapes with wholemeal crackers and cheese for a nutritious snack. Berries can be used in a summer salad, cranberries or grapes. Or just eat berries as they are!
Avocados are creamy and delicious and rich in heart-healthy monounsaturated fats, which reduce your risk of heart disease and strokes. They are rich in fibre, potassium, vitamin K, E, C, and several B vitamins. Scientific evidence suggests that avocado is indeed a superfood, with numerous health benefits that are supported by research. From improving cholesterol levels to promoting heart health and aiding in weight management, avocado is a delicious and nutritious addition to any diet.
Avocados are a tasty addition to a salad or something as simple as mashed avocado on a slice of wholemeal toast, or chopped avocado with tomato drizzled with olive oil and balsamic vinegar.
Salmon has earned a permanent spot on the superfoods list thanks to it’s high levels of Omega-3 fatty acids – a type of good fat that has a long list of health benefits. Omega-3 is crucial for brain health, reducing inflammation, lower blood pressure and reducing the risk of heart disease. It is also a great source of protein, B vitamins, rich in Vitamin D and selenium. Omega-3 cannot be made by the body so it is vital that we get it from food or supplements.
Consuming more fatty fish, like salmon, has also been associated with a reduced risk of impaired cognitive function in middle-aged adults.
Salmon can be used in so many delicious recipes, from salads to grilled or pan fried. It can be pan seared, baked, or poached. It pairs well with side dishes like asparagus, roasted broccoli, and lemon couscous.
Olive Oil is a natural oil extracted from the fruit of olive trees and is one of the mainstays of the Mediterranean diet. Adding olive oil to your diet may reduce inflammation and your risk of certain illnesses such as heart disease and diabetes. It also contains antioxidants such as vitamin E and K, which can protect against cellular damage from oxidative stress.
Research has shown that consuming olive oil may help lower cholesterol levels, reduce the risk of heart disease, and improve overall cardiovascular health. Olive oil has been associated with a lower risk of certain types of cancer, including breast and colon cancer. Additionally, the anti-inflammatory properties of olive oil may help reduce the risk of chronic diseases such as arthritis.
There are many ways to enjoy extra virgin olive oil as part of your day-to-day diet:
- Use as a salad dressing
- Serve with bread
- Drizzle on sliced tomatoes
- Add to houmous
- Add to roast and grilled vegetables
Garlic is one of the oldest cultivated plants in the world and it certainly deserves to be on the superfoods list. It has many health benefits:-
- It is nutrient-rich, packed with manganese, vitamin C, selenium and many more.
- Garlic is a powerhouse of bioactive compounds, like allicin, which gives it strong antioxidant, anti-inflammatory, anti-microbial, and other healing properties. Researchers believe that these compounds are responsible for garlic’s many health benefits. Raw garlic has stronger antioxidant properties than cooked garlic.
- Garlic may lower blood pressure.
- Garlic may help improve cholesterol values.
- Garlic may help lower blood sugar.
- It may boost brain health.
Garlic is an easy add on to many foods, add to salads and vegetables, steak, chicken or seafood.
Nuts and seeds are two of the best superfoods. Nuts, are a great snack choice as they contain a variety of essential vitamins and minerals, including vitamin E, magnesium, phosphorous, copper, manganese, and selenium. They are also a good source of healthy fats, mainly monounsaturated fats. Adding a handful of nuts to your diet can help lower cholesterol and reduce the risk of heart disease. Nuts are also full of anti-inflammatory properties.
Nuts also help your body to regulate blood sugar levels. Regulating your blood sugar levels is essential if you suffer from diabetes, metabolic disorders, or digestive disorders. Nuts are full of fibre, which directly helps to moderate the highs and lows of blood sugar. My top 6 nuts are brazil, pecans, walnuts, almonds, cashews and hazelnuts.
Seeds, are in the same category as nuts, they are packed with fibre and they can reduce your risk of heart disease, stroke, type-2 diabetes and bowel cancer. They also improve blood pressure and cholesterol levels. My top 6 seeds are flaxseeds, Hemp, sesame, pumpkin, chia and sunflower.
Nuts and seeds are easy to include in your daily diet, from adding them to cereals and salads or just having some as a healthy snack between meals.
Legumes, or pulses, are a class of plant foods made up of beans, lentils, peas, and peanuts. They are loaded with nutrients and play an important role in preventing and managing various diseases.
Legumes are a rich source of B vitamins, minerals, protein and fibre. They offer many health benefits including improved type-2 diabetes, as well as reduced blood pressure and cholesterol.
Eating beans and legumes regularly as part of your diet may also promote healthy weight maintenance, due to their ability to improve feelings of fullness.
Incorporating legumes into your daily eating plan is easy with things like legume salad, legume soup, or in a casserole.
Green tea is an ancient drink that has developed a reputation as a superfood in recent years. It is packed with antioxidants and has a number of health benefits helping to reduce inflammation in the body. It can protect against heart disease, support bone health, boost memory, lower cholesterol, and may even prevent a stroke.
Green tea leaves are loaded with catechin, an antioxidant compound with anti-carinogenic properties that helps protect cells from damage.
Enjoy a calming mug of green tea any time you need a boost. Try with a squeeze of lemon for added taste.
Beetroot is indeed a superfood and for very good reason. It is packed with nutrition, containing antioxidants like betalains that fight cell damage and inflammation, potentially offering protection against cancer and heart disease. Health benefits of beets include heart disease and stroke prevention, and lower blood pressure.
Add beets to your diet in a salad, roasted beets or easy as a beetroot juice.