Not all foods are created equal. Certain foods have been given the title ‘super’ for their ability to fight disease, immune disorders and the signs of skin ageing.
Here are some of the new kids on the superfood block – plus the foods that have earned cult health status.
1. Chia seeds
These tiny but mighty edible seeds, which date back to Mayan and Aztec cultures, are an excellent source of fibre (three times more than oatmeal), protein, calcium, antioxidants and omega-3s. In fact, chia is the richest plant source of omega-3 oil, which is said to help lower cholesterol, reduce high blood pressure and fight against inflammation in the body.
Chia can also help stabilise blood sugar levels and even help target pesky belly fat! The seeds can be soaked in liquid or sprinkled onto just about every meal to add a nutritious mildly nutty taste.
2. Kale
This nutritional powerhouse has become a household name over the past few years – and it’s no wonder. With more iron than beef per calorie, kale contains nine essential amino acids, as well as high levels of magnesium and oxygen-rich chlorophyll.
It’s the ultimate detox food as it’s also rich in fibre and sulphur, lowers cholesterol and is rich in antioxidant and anti-inflammatory properties to help ward off several types of cancer. Rich in Vitamins A, C and K, kale also does wonders for glowing, clear skin.
3. Pistachios
Move over walnuts, there’s a new nut rising up the nutrition leaderboard. So why are pistachios said to be superior to their nutty counterparts? To start, they contain fewer calories and more potassium and Vitamin K per serving than other nuts. Pistachios contain two carotenoids not found in most nuts – lutein and zeaxanthin – which are essential for eye health and defending tissues from free radicals. They are also a great source of Vitamins A, B6 and E, essential for healthy, smooth and beautiful skin, and are rich in phytoserols and soluble fibre, two plant compounds that can lower cholesterol and reduce the risk of heart disease.
4. Cacao
Consumed raw, with all enzymes and goodness left in its unheated glory, cacao has more antioxidants than chocolate, red wine and blueberries combined! It is choc-full with nutrients and incredibly high in iron. It also helps to raise endorphins and boost our serotonin levels. Add it in powdered form to a smoothie or sprinkle some over oats to add a delicious (and nutritious) chocolate flavour to your morning porridge.
5. Acai
Pronounced ah-sigh-EE, studies have shown this Amazonian berry is one of the most nutritious foods in the world. Resplendent in amino acids, antioxidants, fibre, phytosterols and omega-3 fatty acids, it also has powerful cancer-fighting properties, is a stem cell producer and assists with weight loss.
6. Kelp
Essentially mineral-rich seaweed and packed with high levels of demulcent fibre, kelp can actually help heal the digestive tract and is one of the best natural sources of iodine, which promotes thyroid and endocrine function. It also helps boost the immunity system and even improve memory.
7. Pomegranate
These Middle Eastern jewel-like seeds have earned their place as a superfood due to their high levels of polyphenols, powerful cancer-fighting and heart-healthy antioxidants.
It is said that pomegranate seeds have more antioxidant power than cranberry juice or green tea. Pomegranate is rich in Vitamins A, C and E, and in iron, which helps the blood maintain an effective supply of oxygen to the body.
8. Quinoa
This supergrain, pronounced KEEN-wah, contains more protein than any other grain and is super-charged with iron, potassium and all nine essential amino acids while being naturally gluten-free.
A cup of quinoa delivers five grams of fibre and aids in improving digestion, lowering cholesterol and promoting healthy blood sugar levels. Oh, and it’s great at keeping excess kilos at bay.
These days, you’ll find it adorning many a cafe and restaurant menu, but you can easily create a delicious quinoa-inspired meal at home, too. Add to salads, soups or try it as an alternative to rice.
Cult status
These superfoods may not be the new kids on the block, but they’ve stood the test of time in promoting inner health and external radiance.
Oily fish
Sardines, herring, trout and salmon are all rich sources of omega-3 fatty acids, which help prevent heart disease. They’re also good news for osteoporosis prevention and can improve the texture of the skin and hair.
Oily fish is a good source of Vitamins A and D. Vegetarians can boost their intake of omega-3 by taking supplementary capsules daily.
Essential fatty acids play an integral part in skin hydration, cell renewal and protecting the epidermis against harmful bacteria. These unsaturated fatty acid chains maintain the permeability barrier of the stratum corneum – or the top layer of the epidermis. This barrier protects the skin from bacteria to prevent acne and inhibits trans-epidermal water loss to maintain skin hydration.
Dark leafy greens
Leafy green vegetables are packed full of goodness, and spinach is the best of the bunch. It contains Vitamins A and C and folic acid, as well as magnesium, which is thought to help fight cancer and lower the risk of heart disease and stroke. It also blocks free radicals, which cause signs of ageing on the skin, and may even help prevent osteoporosis.
Green tea
Most types of tea contain flavonoids called polyphenols, however green tea contains less caffeine than black tea and is also thought to aid digestion and may stimulate the metabolism. Many green tea drinkers also report that drinking a couple of cups a day helps to maintain clear skin.
Cranberries & blueberries
Cranberries have long been used to ward off urinary tract infections and are packed with antioxidants. More recently, it has been discovered that cranberries also contain anti-carcinogenic compounds, which can prevent or delay the development of cancer.
Blueberries deliver high levels of antioxidants called anthocyanins, which have been shown to lower cholesterol, prevent blood clotting and protect body cells. They also contain Vitamins C and E, in addition to fibre and folic acid, which is of benefit to women who wish to fall pregnant.
Avocados
Up until a couple of decades ago, avocados had a relatively bad name, thanks to their higher levels of fat than most fruits and vegetables. However, word is definitely spreading that this fat is good fat: healthy monounsaturated fatty acids actually appear to lower ‘bad’ cholesterol levels and raise the ‘good’ levels.
Avocados are also rich in antioxidants, which are thought to slow the body’s ageing process by destroying free radicals and slowing oxidation. Antioxidants also reduce allergies and the risk of heart disease and cancer.
