What are superfoods?
Superfoods are generally those considered to have superior nutritional content or health-giving properties, and it is becoming increasingly evident that there exist plant compounds, which have an active effect on human health. However, it’s important to beware of cases of wildly inflated health claims, not properly backed up with scientific evidence.
Berry fruits
Although berries are well known for their vitamin C and phytochemical content, they have been best studied for their anthrocyanins (the pigments which give berries their distinctive colour). Research on rats has shown that anthrocyanins may have anti-cancer properties and may help prevent age-related neurodegenerative diseases. Berry fruits also contain tannins, phenolic acids and lignans.
Cruciferous vegetables
Vegetables such as Brussels sprouts, cabbage, broccoli and cauliflower contain high levels of a group of phytochemicals known as glucosinolates. Some studies have shown that eating 3-5 servings of cruciferous vegetables a week can reduce the risk of colon, prostate and breast cancer.
Pomegranate juice
High in antioxidants: nutrients that protect the cells in our body from damage by free radicals – formed not only by our own metabolism, but also by environmental factors like smoking and pollution. There is increasing evidence that pomegranate juice may have anti-cancer properties, as well as reducing the risk of cardiovascular disease.
Turmeric
Turmeric is a rich source of curcuminoids, which gives turmeric its vivid yellow colour, and acts as an antioxidant. Curcumin is thought to have anti-cancer and anti-tumour properties, and may prevent and slow the progression of Alzheimer’s disease by removing amyloyd plaque buildup in the brain.
Garlic
When a bulb of garlic is crushed, one of garlic’s sulphur compounds known as alliin becomes allicin – the chemical that gives garlic its pungent taste and smell. Research has found that allicin is responsible for garlic’s therapeutic qualities: it may lower cholesterol and blood pressure, and offer protection against strokes and heart disease; it is also thought to give a certain degree of protection against some cancers.
Chlorella
These green micro-algae are rich sources of amino acids, vitamins, minerals, beta carotene and phytochemicals. Chlorella is believed to assist detoxification (especially of heavy metals), strengthen the immune system
, and studies have concluded that it can relieve the symptoms of fibromyalgia, high blood pressure and ulcerative colitis.
Wheatgrass and Barleygrass
It has been claimed that wheatgrass and barley grass provide a wide range of vitamins and minerals, plus all essential amino acids. There is anecdotal evidence in support of claims that wheatgrass can improve digestive health, and prevent cancer and heart disease,among others.
Sea vegetables
Traditionally used in the diet of Asian countries, the most common varieties of sea vegetables include arame, dulse, kelp, nori and wakami. Sea vegetables contain many essential nutrients, including iodine and vitamin K, the B-vitamins folate, riboflavin and pantothenic acid, magnesium, iron and calcium. It’s important to be aware, however, that too much iodine in the diet can be harmful to the thyroid gland.
The ‘superdiet’
While individual foods may be high in certain nutrients, it is important to remember that single foods aren’t in themselves beneficial to health. Make sure you eat a healthy diet, consisting of a combination of nutrients found in a wide variety of foods, and rich in fruit and vegetables.
