There is always a new food fad; gogi berries, acai, pomegranate, blueberries, seaweed, eggs (although last week they were terrible for you!), all promising to deliver outstanding health benefits, shed pounds and make us feel on top of the world.
So where do you start? Can a food really make that much difference?
A superfood is basically a food which has a high nutrient content so may confer health benefits as a result. They are all whole, natural foods.
It was hard to narrow the following list down to 10 as there would be reasons to include most fruit and vegetables.
Including the following 10 foods in your diet on a regular basis, may help to keep you healthy. (Although a diet of burgers and chocolate with a couple of broccoli florets won't really cut it!) Broccoli There are many different types of broccoli, but all have great health benefits. Broccoli contains a host of vitamins and minerals, including high levels of vitamin C (more than oranges), potassium, calcium, beta-carotene and folate. It contains several compounds with potent anti-cancer properties and is very high in anti-oxidants, which may help protect against heart disease. Broccoli also has a beneficial effect on our immune systems with anti-viral and anti-bacterial effects. It is extremely low in calories, virtually fat free and a great source of fibre.
Eat raw, steam, stir-fry or lightly boil (boiling for more than 10 minutes can reduce some of the good stuff!). Add to pasta salads, salads, soups, stews, have plain with a drop of olive oil and soy sauce..however you have it, get broccoli into your diet!
Avocado Those on weight loss diets will often avoid avocados because of the fat content; but we must remember that is some fat is essential; some fats are actively good for us and actually help, rather than hinder weight loss. Monounsaturated fats can speed up metabolic rate, help us feel fuller for longer and prevent binges on high sugar or saturated fat foods. Its low sugar content and absence of starch make avocado an ideal food for diabetics.
Avocados have a high nutritional density, containing many vitamins and minerals, protein and fibre. They are very high in anti-oxidants so helping to prevent cancer, cataracts and aging. Some of the constituents have a beneficial effect on cholesterol levels. When eaten with other fruit and vegetables, avocados increase absorption of other nutrients.
They are perfect, mashed, for babies who are just starting on solids. Add to salads, pasta, prawns, tuna or just eat as they are! Avocados can also be used externally for skin complaints.
Berries Blueberries, strawberries, raspberries, cranberries..all the coloured berries have great health benefits due to the pigments that give them their colouring (amongst other things).
Berries contain huge amounts of anti oxidants and other phytochemicals (anthocyanins, proanthocyanidins and more) which help prevent cancer, aging, maintain healthy vision, lower cholesterol and total blood lipids and keep the circulatory system healthy. Berries may prevent and treat urinary tract infections, help age related cognitive decline and lower amounts of brain damage in strokes. They also contain large amounts of vitamins, minerals and fibre with very few calories and no fat.
Berries are easy to eat just as they are, add to yoghurt, muesli, make a smoothie, add to fruit salads and frozen are just as good for you as fresh - just get them down you!
Oats Oats contain a lot of fibre, both insoluble and soluble, the latter has a beneficial effects on cholesterol. Without going into detailed mechanisms, oats lower cholesterol, and can lower blood pressure, which lowers the chances of cardiovascular disease. This soluble fibre (with other constituents) also helps to keep our blood sugar stable by releasing its energy slowly, preventing some of the complications associated with diabetes. Oats reduce our risk of getting cancer, help prevent constipation, maintain a healthy digestive function and keep us at a healthy weight. Oats are a good source of thiamine, folic acid and vitamin E. They contain zinc, selenium, copper, iron, manganese and magnesium and have a higher concentration of well-balanced protein than any other cereal.
Make porridge, use in meusli, sprinkle onto yoghurt, eat in flapjacks, however you do it, eat your oats!
Tea Green tea, white tea or good old black tea, a cuppa can certainly boost our health. Antioxidants seem to be one of the themes of superfoods, and tea is no exception it is packed full of these fantastic substances. One type of anti oxidants are flavenoids which help to prevent cell damage and so protect against cancer and aging. Studies also show that 3-4 cups of tea a day are effective in cutting our risk of heart attacks. Tea contains fluoride which can help keep teeth and bones healthy if we have milk in our tea the calcium can exaggerate this effect.
The only downfall with tea is that the tannins it contains can reduce the absorption of iron from our food so anyone with low iron levels should avoid tea with meals but it is fine to drink in-between. This effect is used as a benefit in people with iron overload disorders.
The list of health benefits associated with green tea is almost endlessnot all of these are proven but potential benefits include; Anti-cancer properties, increased metabolism, antidiabetic effect, increased immune system function, lower stress hormone levels, beneficial effects on inflammatory bowel disease, bad breath, bacterial and fungal infections, stroke and cardiovascular disease.
Phew, I'm going to put the kettle on!
Beans Remember the playground rhyme, beans, beans, good for your heart, the more you eatwell I'm sure you remember the rest, and it is true!
Beans have a fantastic effect on our circulatory systems. They are very high in fibre which fills us up but also lowers cholesterol and reduces the risk of heart disease and heart attack.
One study estimates a cup of cooked beans a day lowers our risk of heart attack by 40%.
They also reduce the risk of developing diabetes.
Compounds within beans help prevent cells turning cancerous and studies have shown Hispanic women have half the risk of breast cancer as white women the difference is believed to be due to the amount of beans in their diet.
Beans are high in protein, low in fat and high in folate, potassium, calcium and complex carbohydrates.
And if you are worried about the gas side of things.don't, beans don't always cause wind!
Wind occurs because certain constituents of beans are broken down by (harmless) bacteria in our digestive systems, with the production of gases. To minimise this make sure beans are rinsed well and cooked properly. If beans are a new addition to your diet, introduce them slowly as your gut adapts and gets used to digesting them.
So kidney beans, soybeans, borlotti beans, black eye beans, the list is long. Put them in your soups and stews, make bean salads or chilli's, sprout them, put them on a jacket potato, because there are so many different types the range of things you can cook with beans is limitless!!
Apples I love apples. They might not be what springs to mind when you think of superfoods, but their benefits are numerous, they are convenient and easy to eat, low in calories and fat and the old expression must come from somewhere..An apple a day may certainly help keep the Dr away!
Apples contain a lot of fibre and pectin which can help prevent (or treat) constipation, keep our digestive systems healthy and prevent heart disease. The fibre and pectin also makes an apple very filling for the amount of calories it contains so they are an essential part of a diet for any one wanting to lose or control their weight. They are high in vitamin C and help keep our immune systems working well. The skin of apples contains the highest concentration of anti-oxidants and other good stuff, so avoid peeling but do wash well (or buy organic whenever you can) as pesticides can accumulate on the skins.
Apples are thought to be good for the lungs, strengthening and helping to protect against cancer, The National Cancer Institute has reported that foods containing flavonoids like those found in apples may reduce the risk of lung cancer by as much as 50 percent. They have also been associated with prevention of colon and prostate cancer.
There are 100's of varieties of apples and they are inexpensive, so try them all and find your favorite!
Olive oil Olive oil has been around for 1000's of years and is one of the main components of a Mediterranean diet which is widely thought of as one of the healthiest diets in the world.
Olive oil has high levels of monounsaturated fats (like avocados) which help prevent heart disease by lowering bad' cholesterol (LDL) and increasing good' cholesterol (HDL). It can lower blood pressure, possibly due to constituents called Phenols, and one study shows regular consumption of olive oil can reduce the need for hypertensive medication by 48%.
Olive oil is also high in Vitamin E, a powerful anti oxidant which protects the heart, slows down the aging process (hurrah!!) and is even considered an aphrodisiac!
A US study has found olive oil may act in a similar way to painkillers such as ibuprofen which are anti-inflammatory. Inflammation has been linked with a wide range of diseases from cancer to heart disease to rheumatoid arthritis. In fact studies have shown that regular consumption of olive oil lowers the risk of rheumatoid arthritis in later life.
Extra virgin olive oil is best and as we only use small quantities it is worth the extra money.
Use for stir fries, as a dip with balsamic vinegar for ciabatta or granary bread, pour over salads, vegetables or pasta, add to sauces, just have a bit of olive oil every day!
Nuts There are so many types of nuts, each with their own unique health benefits so this one is a bit general. However all nuts are a great source of protein, healthy fats, vitamins, minerals and anti-oxidants. Eating a wide variety of nuts is best and stick to the plain ones, roasting and salting make them much less healthy! Women in a Harvard School of Public Health study who reported eating 5 or more 1 ounce servings of nuts/peanuts per week reduced their risk of Type 2 diabetes by almost 30 percent compared to those who rarely or never ate nuts.
Almonds contain high levels of calcium, magnesium, potassium, manganese, copper, the antioxidants vitamin E and selenium.
Brazil nuts contain selenium and may protect against breast cancer. They are also high in zinc, which is a vital mineral for digestion and metabolism. People with skin conditions such as eczema or psoriasis are often low in zinc and it is essential for immune system function.
Walnuts contain omega 3 (and 6) which prevent heart disease, maintain healthy joints and brain function and provide anti-inflammatory benefits for asthma, rheumatoid arthritis, eczema and psoriasis.
Cashews are lower in fat than most nuts and contain good levels of iron copper, magnesium, zinc which are essential for optimal bodily functioning.
Eating a variety of nuts can certainly help us keep healthy, do remember though, they are very nutrient dense so a couple of handfuls a day is plenty!
Onions and garlic Onions and garlic are part of the same family; hence many of their health giving properties overlap. Chives, shallots and leeks are also part of the allium family so have similar benefits.
Scientists have found that people who eat large quantities of onions and garlic have significantly lower risks of cancer, up to 84% lower in some circumstances.
Onions and garlic can be used to treat coughs and colds, flu, asthma, bronchitis and other pulmonary conditions. They are natural antiseptics and anti fungals so of value in lung infections and indeed many other infections within the body. Garlic is responsible for producing a great deal of cells in the blood that are deemed "natural killers" and these can help to fight off many different kinds of infections as well as deadly tumours. Garlic is also of benefit in parasitic infections and cases of worms.
The cardiovascular effects of both onions and garlic are well documented, although garlic seems to be better researched. They can reduce cholesterol levels, blood pressure, r educe the risk of blood clots (that are responsible for most heart attacks and strokes) and they increase the ability of the blood to dissolve blood clots . Onions also reduce the risk of developing diabetes.
So do not let the smell put you off, when we eat onions and garlic on a regular basis our bodies become accustomed to breaking down the 'smelly' products and we notice this far less. And anyway, with the host of benefits, have a piece of chewing gum after your meal, but include onions and garlic on a regular basis.
So there you have it, 10 foods which should be included in everyone's diet on a regular basis.
I have excluded a couple of potential entries on the basis that they are not suitable for vegans. Non-vegans should certainly consider salmon and bio-yoghurt as superfoods and include in the diet regularly as they have many beneficial effects.
For more hints and tips on how to become, and remain, slim fit and healthy, visit http://busygirlsguide.webs.com/ or e-mail katie.brooke@btinternet.com
Disclaimer: All information on this site is provided for informational purposes only! By no means is any
information presented herein intended to substitute for the advice provided to you by any health care or other professional
or organization.
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