The term “superfoods” has become the new buzzword in the world of food and nutrition. Initially used to refer to certain foods that have high levels of nutrients combined with disease fighting properties, there is now increasing debate whether the label has become more of a marketing ploy due to lack of standard regulation. While this may be the case with some so-called superfoods, there are still many foods that have been endorsed as “super” by doctors and nutritionists. You may be surprised to find that many of these foods are readily available items that can be effortlessly incorporated into our diets on a regular basis.
ALLIUMS
(garlic, onions, shallots and leeks) The immune-boosting and anti-bacterial properties of garlic and onions are well documented. For centuries, garlic has been used to fight colds, bacterial infections and numerous other ailments. Various clinical trials have shown that garlic appears to lower blood pressure and cholesterol levels. According to a recent study published in the American Journal of Clinical Nutrition, garlic and onions also have potential cancer fighting effects. Researchers have discovered that an increased consumption of garlic, onions and other alliums appears to lower the risk of certain cancers.
BLUEBERRIES
With a high content of potassium, which is important for normal nerve and muscle function and rich in antioxidants, blueberries are a valuable source of nutrition. Antioxidants protect our cells from oxidative damage caused by certain by-products to reactions that occur when our cells use oxygen. In other words, think of oxidative damage as rust and antioxidants as substances that prevent or reduce that rust. This particular type of cell damage may ultimately result in ailments such as heart disease, strokes, or cancer; thus, making antioxidants a valuable addition to our diets. Blueberries with a darker colour have higher levels of antioxidants and a serving of half a cup of blueberries per day is recommended. Fortunately, whether the berries are fresh or frozen does not matter, resulting in enjoyment year round.
BEANS AND LENTILS
Beans and lentils are known to be wonderful sources of protein and dietary fibre. In fact, they have been common staples in many cuisines dating back thousands of years. Since they also rank quite low in impacting blood glucose levels, they can be used in low carbohydrate or anti-diabetic diets. Studies have also shown that eating beans four or more times a week can lower one’s risk of coronary heart disease by up to twenty percent.
BROCCOLI
Guess what? There’s a reason why our moms forced us to eat our broccoli. When comparing nutrient content and levels between foods, more often then not, broccoli is the food that usually comes out ahead. High in calcium, fiber, and beta-carotene, as well as vitamins A, C and K, broccoli packs a healthy punch. Additionally, scientists at John Hopkins University have studied the anti-cancer effects of certain chemicals called “isothiocyanates”, which are found in broccoli. Isothiocyanates act to strengthen the body’s natural defenses against cancer.
CARROTS
The humble carrot is one of the best sources of beta-carotene available. Beta-carotene is the compound that gives carrots their orange colour and is metabolized by the body to form vitamin A, an important factor in vision, normal skin health and immune function. Carrots are also great sources of minerals and dietary fiber.
CITRUS FRUITS
Oranges, lemons, grapefruit, and their relatives have long been famous for their vitamin C content. Vitamin C, also known as ascorbic acid, is required by the body for a myriad of protective functions. Possessing disease-fighting capabilities, it is an important factor in the prevention of colds and flu and recent research suggests that vitamin C may help prevent the onset of inflammatory arthritis. Citrus fruits also contain certain chemicals known as “limonoids” which appear to have anti-cancer properties and cholesterol-lowering effects.
GREEN AND BLACK TEA
Both green and black teas have high levels of antioxidants. However, green tea also contains a chemical known as “ECGC” which researchers say acts to protect brain cells from potential damage from a stroke. In a similar process, green tea also reduces damage to the heart muscle after a heart attack. There may be further health benefits since ECGC is currently being studied as an inhibitor of cancer cell growth.
KIWIFRUIT
Valued for their taste and appearance, kiwifruit have become increasingly popular. It is an added bonus that these fruit have exceptionally high nutrient levels of antioxidants such as vitamins C and E. In addition, they are a wonderful source of dietary fiber. Like citrus fruits, kiwifruit possess protective characteristics and are known to reduce the effects of asthma and other respiratory illnesses.
NUTS-ALMONDS AND WALNUTS
Once thought to be dietary vices for high cholesterol sufferers, nuts, especially almonds and walnuts are now being hailed as “superfoods”. Almonds contain high levels of monounsaturated fats, which help to reduce the risk of heart disease, as well as magnesium, which improves overall blood flow. Almonds also appear to reduce the rapid rise of blood sugar after a meal, which helps to protect against diabetes.
Walnuts are high in important minerals such as manganese and copper that contribute towards normal body metabolic functions. According to recent studies, certain chemicals found in walnuts may help to lower the risk of Alzheimer’s disease.
OATS
Oats, including oat bran and oatmeal, contain several unique dietary fibres and antioxidants that maintain cardiovascular health, reduce the risk of type 2 diabetes, and strengthen the immune system’s response to bacterial infection. Research has shown that simply having a single bowl of oatmeal a day significantly decreases high cholesterol levels; thus, aiding in heart disease prevention. Oats are also a good source of B vitamins, which are important in cell function, and selenium, which is associated with fighting asthma and contributing to DNA repair.
OMEGA-3RICH FISH
Fish is always a healthy addition to any diet since it is low in harmful fats and high in the required beneficial fats like omega-3 fatty acids. Essential fats are required for good cardiovascular health and are thought to specifically act to lower cholesterol, prevent high blood pressure, and reduce the risk of atherosclerosis. Other benefits include anti-inflammatory effects and helping to maintain brain health. Fatty coldwater fish such as salmon, mackerel, herring, and sardines are known for their high omega-3 conten
TOMATOES
A versatile food that can be easily incorporated in any type of cuisine, tomatoes are high in vitamins A and C. When tomatoes are processed into products such as tomato paste, juices, or sauces, a substance called lycopene, (naturally found in tomatoes), is concentrated in high levels. Some studies indicate that high enough levels of lycopene may help to prevent heart disease by lowering cholesterol and reducing high blood pressure.
YOGHURT
Yoghurt contains beneficial bacteria known as probiotics. In early studies, probiotics have exhibited many potential disease-fighting effects, which include: lowering the risk of heart disease, reducing the impact of bladder infections and intestinal disorders, and enhancing the immune system. Yoghurt is also high in calcium which is, of course, important for healthy bones and teeth. In additional research, scientists at the University of Tennessee have demonstrated that the calcium levels found in yoghurt may help in weight loss.
While the foods listed above are fairly common, there are a few superfoods that are either more exotic or just not used in everyday food preparation.
Here are a few examples:
ACAI
Acai is an amazingly nutritious berry from a type of South American palm tree. It is rich in antioxidants, essential amino acids, monounsaturates, and dietary fibre. This special nutrient combination has excited scientists and preliminary studies have suggested acai may help maintain normal muscle health, prevent premature aging, and could reduce the risks associated with heart disease. CINNAMON
Understandably, you may find it difficult to view a spice as a superfood, but studies have shown that just a quarter of a teaspoon of cinnamon served to type 2 diabetic sufferers notably lowered their blood sugar as well as their cholesterol levels.
GOJI BERRIES
Long valued for their medicinal properties in China and Tibet, goji berries, also known as wolfberries, are ranked quite high in terms of antioxidant and mineral content. The best way to describe the taste of goji berries is a cross between cherries and cranberries – making them a delicious addition to breakfast cereal.
POMEGRANATES
A popular fruit in the Middle East, pomegranates and, in particular, pomegranate juices have now entered mainstream diets in the West. Individuals with high blood pressure participated in a study that required them to drink 2 ounces of pomegranate juice a day for one year. Results showed a reduction in systolic blood pressure and an improvement in blood flow that indicates a positive influence on artery health.
Exploring and studying the content and dietary impact of various foods and superfoods has led to nutritional experts recommending the consumption of a variety of healthy foods ensures our bodies receive a wide spectrum of nutrients. Including many different kinds of superfoods in our diets can be both beneficial and exciting; thus, enabling us to sample new flavours and combinations. Why not try a bowl of oatmeal sprinkled with cinnamon and topped with goji berries for breakfast? Or how about grilled salmon served with an orange-lemon sauce alongside roasted garlic broccoli? A functional and healthy diet certainly does not have to be boring at all.