What are Superfoods
The term 'superfood' is used to refer to any food with a high density of beneficial nutrients, proven health benefits, and no or relatively few adverse properties. With the amount of research going on, it can seem as if a new superfood is announced every week! Here are just a few of the most widely agreed upon, and the reasons why – so next time you eat one you'll at least know why it's so good for you.
1. Broccoli
One of the most nutrient-dense foods around, broccoli is full of vitamin A, needed for growth and tissue repair; vitamin K, which builds bone strength and supports cardiovascular health; and vitamin C, for a strong immune system.
In addition, broccoli has been named the most potent fruit or vegetable in boosting brain function and staving off Alzheimer's disease (also effective, but less so, are apples, potatoes, oranges and radishes). Perhaps most 'super' of all are its powers against cancer. Rich in several compounds which help to prevent and battle cancer, research has shown eating broccoli lowers the risk of tumors in many parts of the body.
Broccoli has also been found to reduce the risk of cataracts and birth defects. And all this comes with hardly any calories – just 25-30 per cupful. It can be eaten raw or cooked; to preserve all the beneficial nutrients, steam it, add to a stir-fry or microwave with a little water.
2. Olive oil
Often named as the key to the health giving properties of the Mediterranean diet, olive oil has several benefits. It's high in monounsaturated fats (and low in saturated fats), so boosts levels of HDL cholesterol (the good kind) and lowers levels of LDL cholesterol (bad). This helps keep blood pressure healthy and reduces the risk of heart disease.
It's also rich in valuable antioxidants, and has been shown to reduce the risk of developing some cancers, diabetes and arthritis, and to lower the severity of asthma symptoms.
Finally, olive oil can reduce belly fat (hurray!), but go easy on it – one tablespoon contains around 120 calories.
You can use olive oil in cooking of course, but to get the full health benefits, go for unrefined or virgin varieties and use them unheated. Try drizzling extra virgin olive oil onto salads or prepared vegetables, blend it together with chick peas or beans to make your own houmous or dips, or simply use it in place of butter on fresh bread.
3. Blueberries
It's difficult to believe something so small and delicious could be so good for you, but blueberries have been lauded by many nutritionists as the ultimate superfood. They're extremely dense in protective antioxidants such as vitamins C and E – a handful of blueberries (100g/ 4oz) provides the same amount of antioxidants as five portions of other fruits and vegetables. Regular consumption has been shown to support good health in all kinds of ways, including guarding against cancer, neurological disease, cystitis and heart problems.
One portion (one cupful/145g) contains just 83 calories, and studies suggest blueberries actually break down fat cells – bonus!
4. Oily fish
The key to the 'super' status of fish such as salmon, anchovies, herring, mackerel, sardines and fresh tuna is simple: omega-3s. These are a type of fatty acid, needed to maintain a healthy metabolism.
Omega-3s have been shown to strengthen bones, boost brain power, help to maintain a healthy heart and circulation, and improve the chances of survival after a heart attack.
Nutritionists advise aiming for two portions of fish a week, one of them an oily variety. You can also take omega-3 supplements.
5. Low fat yogurt
Another tasty treat that's certainly not difficult to make a regular part of your diet, most of us now know yogurt is good for us because it contains so-called 'friendly bacteria'. These are probiotics which help keep the digestive system in good health, and can relieve the symptoms of irritable bowel syndrome and digestive tract disorders.
Yogurt is also a good source of protein and calcium, needed for healthy bones. One 150g pot contains around 225mg of calcium, a good percentage of the recommended 700mg daily intake.
For optimum benefit, go for plain low-fat yogurt, rather than additive-packed flavored varieties – try mixing it with muesli, granola, honey and fruits (blueberries, perhaps).
Also making superfoods lists are eggs, green tea, turkey, spinach, nuts, lentils, beans, pomegranates, avocado, garlic, red wine, goji berries, cacao (yes, that's right – chocolate), cinnamon, oats, cranberries, bananas, tomatoes and soya products.
So that's your shopping list sorted at least! Now you can focus on all the other important things, like where you left your keys, booking those Tripbase flights, and whether to go for blueberry muffins or blueberry pancakes
