Superfoods uncovered
It seems like not a day goes by without a new superfood being advertised as a cancer-stopping, age-busting, life-lengthening wonder. TheSite.org uncovers what all the fuss is about.
What is a superfood?
Superfoods are natural foods rich in certain nutrients, with high levels of antioxidants that help the body fight cell damage from free radicals. This helps to keep the immune system in good shape, and may help reduce the risk of cancer and degenerative eye diseases whilst promoting cardiovascular health.
A superfood explosion
So, why have superfoods and their nutritional benefits only recently come to light? Zoe Firth, a registered nutritionist with The Nutrition Society, says it is due to advances in research. "We are finding out more about different nutrients as companies and PhD students are doing more research into health."
However, the idea that you can fill up on these superfoods and be protected from illnesses like cancer and heart disease is misleading, says Zoe Firth. "If you were having a lot of take-a-ways or deep-fried food and then having a blueberry everyday, you wouldn't necessarily be getting any benefit. One food in isolation won't have an effect on your health," says Zoe. "Some people think there's some magic to it and they can get away with a bad diet if they just eat this one great superfood. It's all about getting the balance right, along with lifestyle factors. If you're having a healthy, balanced diet, which includes at least five fruit and vegetables a day to get vitamins and minerals, changing from bad fats to good fats, and increasing your fibre, this can have an effect on your heart health and living longer. Eat a rainbow of coloured fruit and vegetables to beat a stroke," recommends Zoe.
"Eat a rainbow of coloured fruit and vegetables to beat a stroke."
Whilst there's no definitive list of superfoods, the following list combines the 'up-and-coming' with 'old favourites' so you can eat your way to good health.
- Goji berries: Pound for pound these berries contain more vitamin C than oranges, which is thought to help the immune system. They also contain more beta-carotene than carrots, which can help fight heart disease, defend against cancer and protect skin from sun damage. They are a good source of B vitamins and antioxidants, and contain 18 kinds of amino acids. Some people say they can even raise your libido.
- Acai berries: Grown from an Amazon palm tree in the rainforests of Brazil, the acai pulp contains a high concentration of antioxidants, 10 times more than grapes, and the monounsaturated fats, dietary fibre and photosterols have been found to promote cardiovascular and digestive health. They also contain an essential amino acid complex and trace minerals, which can help muscle contraction and regeneration.
- Blueberries: Ranked by researchers at The United States Department of Agriculture (USDA) as the number one antioxidant fruit, some studies suggest that blueberries not only strengthen our immune system, but may also guard against neurological disorders, such as Alzheimer's. They may also aid in protecting eyesight and guarding against urinary tract infections.
- Quinoa: This has the same nutritional content as the healthiest grains, but is actually a plant seed, containing high levels of protein, fibre, iron, B vitamins and minerals.
- The Allium family: Consisting of garlic, onions, leeks and chives, the flavonoids in these foods stimulate the production of the liver's most powerful antioxidant, glutathione. This antioxidant helps toxins and carcinogens to be eliminated from the body, which may help protect against cancer.
- Barley grass, wheat grass and other green foods: These contain carbohydrates, proteins, chlorophyll, lipids, vitamins and minerals, which are easily assimilated by the body. Barley grass contains potassium, magnesium, copper, phosphorous, magnese, zinc, beta-carotene and vitamins B1, 2 and 6. It provides 11 times more calcium than cow's milk, five times more iron than spinach, and seven times more vitamin C than oranges.
- Pomegranate: Found to reduce the risk of cardiovascular disease, pomegranate juice contains the highest antioxidant capacity compared to other juices, red wine and tea.
- Artichokes: Rich in vitamin C, fibre and potassium, particularly when cooked.
- Nuts and seeds: These are one of the best sources of good fats, fibre, protein, omega 3 and 6 oils and vitamins and minerals, including vitamin E, copper, magnesium, folic acid and potassium. The plant sterols they contain help lower the absorption of cholesterol from food. Flaxseeds have a high concentration of oils that help to keep skin looking youthful and are also rich in potassium, magnesium, calcium, vitamin E and lignins, which have cancer-fighting properties.
- Beans: All beans contain lots of nutrients, but red beans have the greatest amount of antioxidants. Rich in vitamins C, D and A, believed to repair damaged cells in the body, which may avert the development of Alzheimer's disease, Parkinson's disease and cancer. Red beans are also packed with folic acid, which may help to prevent dementia.
Whilst all fruit and vegetables contain vital vitamins and minerals, in order to get the best out of them, cooking techniques are important. "Grill instead of fry", says Zoe. "If you boil them, the nutrients and vitamins can come out in the water. Microwave your vegetables in a small amount of water or steam them to keep the nutrients locked in. Fresh, frozen, tinned or dried, they're all good," says Zoe. "Eat as much of a range as possible."
So, to enjoy optimum health, remember to stock up on a variety of fruit and vegetables, and watch your preparation methods.
