What is a superfood?
Sales of so-called superfoods are booming. Demand for foods such as goji berries, acai and spirulina has soared over recent years as a result of media stories extolling their benefits. But did you know that some more commonly-found foods have superfood properties too?
There is no official definition of a superfood, which has led to criticism that the term is used as a marketing ploy by food companies and supermarkets. Generally speaking, however, superfoods are those which have a high nutritional content. Superfoods are also thought to offer additional health benefits such as helping to protect against diseases including cancer and heart disease.
If you're looking to boost your health, including some superfoods as part of a healthy, balanced diet is an easy way to start. Read on for our Top Ten superfoods.
Apples
Apples are an excellent source of antioxidants including flavonoids, polyphenols and vitamin C. Most of the antioxidants present in an apple are found in the layer directly beneath the skin – eating the skin of an apple provides up to three times as much antioxidants as eating the flesh alone.
Tomatoes
Tomatoes are rich in lycopene, a powerful antioxidant which is thought to prevent diseases such as prostrate cancer and heart disease. Cooking tomatoes actually increases their antioxidant properties, so eating tomato sauces and ketchup can actually be good for your health!
Berries
Berries are an excellent source of phytochemical antioxidants, vitamins and fibre. Exotic berries such as acai, goji and aronia all have cult status in health circles thanks to their health-giving properties, but native species such as blackberries, raspberries and blackcurrants are just as good for you and cheaper too.
Salmon
Oily fish such as salmon is rich in Omega 3 fatty acids. Eating a diet which includes Omega 3 has been linked with lower levels of heart disease, improved brain function and a reduced risk of blood clots. Including salmon or other oily fish such as sardines or mackerel in your diet two to three times a week is an easy way in which to boost your health.
Broccoli
If experts are to be believed, broccoli is one of the healthiest vegetables there is. Broccoli contains an antioxidant called lutein which helps to protect against age-related macular degeneration (AMD), a condition which can cause blindness. It also contains a phytochemical with anti-cancer properties called sulphoraphane, as well as folic acid and vitamin C.
Turkey
Provided it is eaten without the skin, turkey is one of the leanest meat proteins you can eat. As well as being a good low-fat source of protein, turkey is also a rich source of nutrients believed to have cancer-beating properties including niacin, selenium, Vitamin B6, Vitamin 12 and zinc.
Quinoa
Quinoa is a grain native to South America and is considered by many to be one of the true superfoods. Quinoa contains no less than eight essential amino acids, making it a complete protein and an excellent choice for vegetarians. As well as protein, Quinoa also contains several other important nutrients including magnesium, calcium, iron and some essential fats.
Nuts & Seeds
Although nuts and seeds are high in calories and fat, they are also a fantastic source of nutrients and a valuable addition to a balanced diet. Experts believe that eating nuts in moderation can help guard against coronary heat disease, as well as other illnesses such as diabetes and cancer. Walnuts are particularly good for you as they contain plant-derived omega 3 fatty acids as well as nutrients such as magnesium, folic acid and Vitamin E.
Tea
Tea is rich in potent antioxidant polyphenols called cachetins. Cachetins are thought to play an important role in lowering levels of harmful LDL cholesterol in the body, as well as protecting against heart disease and stroke. Both green and black teas are a great source of antioxidants which are not present in fruit and vegetables.
Pulses
Lentils and beans are packed with antioxidants and vitamins. As well as being a great low glycaemic index carbohydrate and low in fat, they are also an excellent source of protein and fibre. Try swapping meat for beans at least four times for an easy way to give your health a boost.
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