Superfoods

’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. 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.

0. 2. Nuts & Seeds – Rich in fibre, plant protein and healthy fats. They are found to 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.

0. 3. 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 iron 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.

0. 4. 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 lower 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.

0. 5. Ginger –  A root that contains high levels of antioxidants, including, gingerol
      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. 

0. 6. 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 as 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.

0. 7. Avocados – Rich in nutrients, fibre and healthy fats such as monounsaturated fats 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.

0. 8. 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 the 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. 

0. 9. Turmeric (Curcumin) – Potent antioxidant and anti-inflammatory spice from India. 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. 

0. 10. Green Tea – Rich in antioxidants and polyphenolic compounds which have strong anti-inflammatory effects. Green tea is known for its ability to protect against 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.

 

Resources:

Adaki S et al. (2014) Garlic: Review of literature. Available at: https://www.ncbi.nlm.nih.gov/pubmed/26842201

Antony, M L, Singh, S V (2011) Molecular mechanisms and targets of cancer chemoprevention by garlic-derived bioactive compound diallyl trisulfide. Available at: https://www.ncbi.nlm.nih.gov/pubmed/22126011

Asgary, S et al (2018). Functional Food and Cardiovascular Disease Prevention and Treatment: A Review. Available at: https://www.ncbi.nlm.nih.gov/pubmed/29528772

Bolling, B W. et al. (2011). Tree nut phytochemicals: composition, antioxidant capacity, bioactivity, impact factors. A systematic review of almonds, Brazils, cashews, hazelnuts, macadamias, pecans, pine nuts, pistachios and walnuts. Available at: https://www.ncbi.nlm.nih.gov/pubmed/22153059

Dreher, M L. Davenport, A J. (2013). Hass avocado composition and potential health effects. Available at: https://www.ncbi.nlm.nih.gov/pubmed/23638933 

Mahmood, K et al (2015).  Recent developments in curcumin and curcumin based polymeric materials for biomedical applications: A review. Available at: https://www.ncbi.nlm.nih.gov/pubmed/26391597

McManus, K D. (2018). 10 Superfoods to boost a healthy diet. Available at: https://www.health.harvard.edu/blog/10-superfoods-to-boost-a-healthy-diet-2018082914463

Dr Murry M. et al. (2008). The Encyclopaedia of Healing Foods. Piatkus. 

Prasad, S. Tyagi, A K. (2015). Ginger and its constituents: role in prevention and treatment of gastrointestinal cancer. Available at: https://www.ncbi.nlm.nih.gov/pubmed/25838819

Rastogi, S et al. (2017). Spices: Therapeutic Potential in Cardiovascular Health. Available at: https://www.ncbi.nlm.nih.gov/pubmed/27774899

Sanmukhani, J. et al. (2014). Efficacy and safety of curcumin in major depressive disorder: a randomized controlled trial. Available at: https://www.ncbi.nlm.nih.gov/pubmed/23832433

Shrikant, M. Kalpana, P. (2008) The effect of curcumin (turmeric) on Alzheimer’s disease: An overview. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2781139/ 

Westerterp-Plantenga, MS. (2010). Green tea catechins, caffeine and body-weight regulation. Available at: https://www.ncbi.nlm.nih.gov/pubmed/20156466

Wongcharoen, W. Phrommintikul A. (2009). The protective role of curcumin in cardiovascular diseases. Available at: https://www.ncbi.nlm.nih.gov/pubmed/19233493