SUPERFOODS:
The term “superfoods” is used in the food industry to describe foods which provide good sources of important nutrients and are packed with antioxidants and beneficial plant chemicals called phytochemicals.
These compounds have been shown to help protect against chronic diseases such as heart disease, cancer, and diabetes.
Most superfoods are from the plant kingdom and include certain fruits, vegetables, grains, nuts, seeds, herbs and spices, tea and olive oil.
While there are no specific recommendations as to how much of these foods we should be eating, we do know that eating a wide variety of foods is beneficial for health, particularly when it comes to plant foods. There is not just ONE food that is beneficial to health and eating a balanced diet through the right proportion of foods from different food groups is key.
As a guideline try to consume five servings of fruits and vegetables per day; two servings of fish per week and one serving of yoghurt per day.
Foods that are considered Superfoods include:
· Blueberries are a rich source of antioxidants and have been suggested to improve memory and cognitive performance in certain studies.
· Vegetables including broccoli, cauliflower, cabbage and brussels sprouts have been found to reduce the risk of cancer, cardiovascular disease and stroke.
· Legumes (lentils, chickpeas and dried orcanned beans) are a great source of protein and fibre and studies have shown that eating them regularly can reduce the risk of heart disease, type 2 diabetes and bowel cancer.
· Nuts are a combination of healthy fats, plant protein, plant sterols, valuable vitamins and minerals and important antioxidants and phytochemicals.
· Oats and barley are rich in beta-glucan, a soluble fibre which can lower cholesterol levels and may help with blood glucose control.
· Oily fish including salmon, sardines, tuna and mackerel are the richest source of omega-3 fatty acids. These healthy fats have been shown to reduce blood clotting and inflammation and can help to reduce the risk of heart disease and stroke.
· Olive oil is rich in healthy monounsaturated fats and contains antioxidants. Olive oil when incorporated into the diet has been shown to lower cholesterol and triglyceride levels, reduce inflammation in blood vessels and prevent the oxidation of cholesterol.
· Soy protein is an excellent source of protein and fibre and has benefits for heart health.
· Tomatoe's are rich in an antioxidant called lycopene which has been shown to reduce the risk of cancer, particularly prostate cancer. Lycopene levels are higher when tomatoes are cooked.
· Wholegrain breads and cereals are nutritionally superior to more processed grains and flours, as they contain higher levels of fibre.
· Yoghurt is not only a good source of protein and calcium but the probiotic cultures which are added to some yoghurts help restore the body’s natural gut flora, improving digestive health and boosting your immune system.