The food superheroes you should be eating
Not all foods are created equally. Everyone knows that an apple is healthier than a packet of crisps, but there are certain foods that supercharge your health. All these ‘power foods’ contain a range of nutrients that work in synergy to heal and nourish our bodies.
1. Carrots
Carrots contain powerful antioxidants called carotenoids such as betacarotene, which the body converts into vitamin A. Carotenoids protect us from free-radical damage, boost our immune system and help protect our skin and eyes from the damaging effects of UV light. Foods rich in carotenoids such as carrots, sweet potatoes, pumpkins and squashes are linked to a range of health benefits. They can help reduce the risk of certain cancers especially lung cancer, heart disease, cataracts and macular degeneration. Carrots are a good source of folate, potassium and magnesium. They also contain calcium pectate, a type of soluble fibre shown to reduce blood cholesterol levels.
Eat more: Higher levels of carotenes are found in winter carrots rather than new-season baby ones. Use them up as quickly as possible for maximum nutritional value. Betacarotene is not destroyed during cooking, and cooked carrots have higher levels, as heat breaks down active compounds making them more readily available. Mash with other root vegetables, roast with olive oil and herbs, grate into salads, serve with dips.
2. Tomatoes
Tomatoes are a great power food whether raw or cooked. Rich in vitamin C, they are also one of the best sources of lycopene, part of the carotenoid family. Lycopene is a powerful antioxidant which may help reduce the risk of certain cancers, particularly prostrate cancer. Lycopene needs some dietary fat to transport it into the bloodstream, so drizzling olive oil over your tomato salad will help. Cooked and processed tomatoes are more beneficial than raw tomatoes. Processing breaks down the cell walls and frees the lycopene to be absorbed by the body.
Tomatoes are also a great low-calorie food, high in fibre and potassium. They are rich in antioxidants, making them a great heart-friendly food and the high levels of lycopene have been shown to lower harmful ‘LDL’ cholesterol levels.
Eat more: Use chopped tomatoes in soups and stews, add extra tomato purée or sauce to pizza bases. Make use of sundried tomatoes in salads, make up tomato dips and salsas, or roast cherry tomatoes in the oven with olive oil and garlic for a warming salad.
3. Walnuts
Eat nuts and you’ll improve your heart health, and lower your risk of developing diabetes and certain cancers. Walnuts are particularly beneficial as they are one of the few plant sources of omega-3 fatty acids. They also contain plant sterols which can lower cholesterol levels, and are packed full of protein, fibre and provide vitamin E, B6, folate, selenium, magnesium and potassium. They also contain arginine, an amino acid that helps relax constricted blood vessels and improve blood flow.
Eat more: Enjoy a handful of nuts and seeds as a healthy snack. Toast them in the oven to enhance their flavour. Add to salads or sprinkle over pasta dishes or soups. Add a mixture of nuts and seeds to cereal or add to fruit and yogurt. Stir nut butters into stews and curries for a richer flavour. Grind up nuts and seeds and use in smoothies, muffin and cake recipes. Use nut and seeds oils in salad dressings.
4. Blueberries
Blueberries contain more antioxidant power than any other fruit or vegetable, which includes anthocyanins, quercetin and ellagic acid. Bursting with nutrients, they can help lower your risk of heart disease, prevent certain cancers, help delay the signs of ageing and help prevent degenerative diseases such as cataracts and even Alzheimer’s.
Blueberries are high in fibre and contain pectin, a source of soluble fibre which can help both diarrhoea and constipation. They are also a source of vitamin C and E, carotenoids, folate, B vitamins and magnesium.
Eat more: Available fresh, dried or frozen. Add them to desserts, cereals, smoothies, pancakes or mix with other fruits in compotes. Try blueberry pure fruit spreads on your toast or stirred into natural yogurt.
5. Oats
Oats are an excellent source of complex carbohydrates which our body needs to sustain all-day energy. They are also rich in protein – containing twice the amount found in brown rice, and they’re a great source of soluble fibre which helps bulk you up, making you feel fuller for longer. They can help lower cholesterol levels, blood pressure, reduce the risk of strokes and contain phytonutrients which offer protection against certain cancers. Oats are low on the Glycemic Index, which means they don’t cause a rapid increase in blood sugar, followed by a crash that leaves you tired and hungrier. Oats, like other wholegrains, are rich in vitamins and minerals including B vitamins, magnesium, zinc, iron and selenium. These are important for energy production and a healthy immune system.
Eat more: Use them as breakfast cereals, as flakes in muesli and porridge, toppings for gratins and desserts, and in cake and biscuit recipes.
6. Beans
Beans, peas and lentils are collectively known as pulses and are one of the most ancient foods. They are powerhouses packed full of vitamins and minerals and health-promoting properties. They are particularly valued for their high protein content (containing on average 20 per cent). Pulses are rich in carbohydrate and fibre as well as being low in fat. Many studies have shown how eating pulses can improve blood-sugar levels by slowing the release of glucose into the bloodstream. They are also important sources of B vitamins, especially folate and iron, calcium, zinc, potassium and magnesium.
Eat more: Beans can be purchased dried or canned. Canned pulses are already cooked and are very convenient for quick meals. Rinse well and check the labels to avoid those with added salt and sugar. Many whole pulses (eg aduki, chickpeas, whole lentils, marrowfat peas, mung and soya beans) can be sprouted which increases their nutritional value.
7. Salmon
Wild salmon is one of the richest sources of omega-3 fatty acids. It is also an excellent source of protein and contains vitamin D, selenium and B vitamins. We could all benefit from boosting our levels of omega-3 fatty acids and eating salmon is a simple way to improve your health. Omega-3 fats are important for cardiovascular health, reducing the risk of cancer, age-related macular degeneration and autoimmune diseases such as lupus and rheumatoid arthritis. They help reduce inflammation and help ease dry skin, psoriasis and eczema. They can boost our mood and play a crucial role in brain development and concentration.
Eat more: Try and eat oily fish at least twice a week. Tinned salmon is a convenient store-cupboard ingredient, or buy fresh or frozen fillets for a quick supper.
8. Soy
Soy is a great energy-boosting food. It’s a high-quality protein source containing all the essential amino acids the body needs, yet is low in fat and contains no cholesterol. It’s also incredibly rich in vitamins, minerals and soluble fibre. Eating soy daily can lower blood cholesterol levels. A daily consumption of 25-50g of soy protein can reduce cholesterol levels by between four and eight per cent. Soy is also associated with a reduced risk of some types of cancer and the maintenance or improvement of bone health. Soy contains isoflavones which appear to have specific health benefits. Two in particular – genistein and daidzein act like weak oestrogens and are helpful in relieving menopausal symptoms and PMS.
Eat more: To get the most benefits, opt for soy foods rather than supplements. Soybeans can be eaten whole, fresh, frozen or dried, as in soy nuts. They are also fermented to make tempeh, miso and soy sauce. Soy milk and tofu are made from the whole soybeans. Use the firm tofu cubed or sliced in stir fries and casseroles, it can also be grilled or baked. The silken form is wonderful in dips, smoothies and desserts. Soy flour is made from ground soybeans and is useful in baking to up the protein in bread, cakes and biscuits.
9. Tea
Tea contains powerful antioxidants. These are a type of polyphenols called flavonoids, the same type found in red wine and berries. Polyphenols have numerous health properties and may be effective in reducing the risk of certain cancers. Chemicals known as catechins in tea help lower cholesterol levels especially harmful ‘LDL’ cholesterol and reduce levels of homocysteine in the blood. Drinking tea may also stimulate metabolism.
Eat more: Both green and black tea offer health benefits. Green tea is higher in flavonoids than black tea. It also generally contains less caffeine. Brew the tea for 2-3 minutes. Try soaking some dried fruit in tea overnight and simmering for a few minutes for a warming compote.
10. Greens
Dark-green leafy vegetables such as kale, collards, spring greens, broccoli, bok choy and spinach are amazing superfoods. They contain more vitamin C than many fruits and an array of other vitamins and minerals, including vitamin E, B, calcium, iron, magnesium, manganese and zinc. Spinach is an excellent source of vitamin K and contains Co-enzyme Q10 important for energy production. Leafy greens are also packed with cancer-fighting phytonutrients and carotenoids – lutein, zeaxanthin and betacarotene which are important for heart and eye health.
Eat more: Vary your intake of green leafy vegetables including some raw and cooked for maximum benefit. Cooking makes the carotenoids more bioavailable but heat destroys vitamin C and folate. Add them to salads, sandwiches, soups, risottos, casseroles and omelettes.