’Super’ foods are nutrient rich foods considered to be very beneficial for health and wellbeing. They are nutritionally dense in vitamins and minerals, can help to heal the body and immune system, and aid in disease prevention.

They are mainly plant based but also include some fish and dairy. Blueberries, salmon, kale and acai berries are just a few examples of foods that have gained the “superfood” label.

Many foods are considered ‘super’ foods and we will look at 10 of them below, however, it is important to know that there is not a single food that holds the key to optimum health and disease prevention. It is vital to eat a balanced diet to include a range of foods and colours every day. 

10 Superfoods:

    1. Berries – Very high in anti-oxidants, vitamins, fibre and disease fighting properties called phytochemicals.  A study published in the Journal of Agricultural and Food Chemistry suggests that berries may help slow age-related memory loss.  Blueberries, raspberries, strawberries and cranberries are some examples that you can add to cereals or smoothies each day. These can also be bought frozen when not in season.
    1. Nuts & Seeds – Rich in fibre, plant protein and healthy fats. They are found toAlmonds be anti-inflammatory and contain antioxidant properties protecting against oxidative stress. Research indicates that eating nuts and seeds can have a protective effect against heart disease. Examples of both include, almonds, walnuts, cashews, pecans, brazil nuts & pumpkin, sunflower, chia and flax seeds.
    1. Broccoli – Known as one of the healthiest vegetables. An excellent source of fibre, vitamins, phytochemicals and antioxidants.  It is nutrient dense benefitting the immune system and is loaded with vitamin C which aids ironbroccoli absorption. Similar to other cruciferous vegetables, its sulphur containing properties have been linked to cancer fighting properties. A study in the journal Cancer Epidemiology, Biomarkers & Prevention highlights this.
    1. Legumes – A rich source of plant-based protein, potassium and iron and are low in fat. They are a great source of soluble fibre, which helps to lowerLegumes cholesterol and maintain healthy blood sugar levels. Studies have also shown that they can help reduce the risk of heart disease. Sources include kidney, black, red, and garbanzo beans, peas and lentils.
    1. Ginger –  A root that contains high levels of antioxidants, including, gingerol ginger
      and is anti-inflammatory. It is well known as a natural treatment for stomaches, nausea and reducing  pain. Studies have linked it to a reduction in chronic illnesses such as dementia, heart disease and certain cancers. 
    1. Quinoa – High in protein, gluten free, easy to digest and a good source of fibre. It is also good for people with diabetes type 2 as it provides as much protein asquinoa a bowl of rice, without spiking blood sugar levels. According to research published in the Archives of Internal Medicine, daily servings of quinoa and other whole grains may also lower the risk of heart failure.
    1. Avocados – Rich in nutrients, fibre and healthy fats such as monounsaturated Avocadofats making them anti-inflammatory and good for brain health. Research has shown a link to a reduced risk of cancer, heart disease and diabetes. They are also high in antioxidants known to be be good for skin and eye health.
    1. Garlic (closely related to onion and leeks) is a good source of vitamin C, B6 and selenium and has been used for medicinal benefits and boosting thegarlic immune system for years. Its sulphur containing compounds could play a role in preventing certain types of cancer. Research has also suggested that it helps to reduce cholesterol and blood pressure. It is also antibacterial and anti viral boosting resistance to colds and infections. 
    1. Turmeric (Curcumin) – Potent antioxidant and anti-inflammatory spice from turmericIndia. Studies show that it may be effective in treating and preventing chronic diseases such as cancer, heart disease, brain diseases and diabetes. Studies have shown good results with treating depression too. Add black pepper to increase the absorption of turmeric in the body. 
    1. Green Tea – Rich in antioxidants and polyphenolic compounds which have strong anti-inflammatory effects. Green tea is known for its ability to protect Green teaagainst chronic diseases including heart disease, diabetes and cancer and the NHS reports that green tea may help to lower cholesterol and blood pressure. Research has also shown that it can aid with weight loss. 

Twinings Tea have bought out a range of Superblend Teas, carefully created for everyday wellbeing, blended with botanicals and natural flavours. There are 7 options to choose from so this could be a great way to introduce green tea with superfoods into your daily routine, especially if you find the taste of plain green tea too strong.



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