In a nutshell, superfoods are foods which are packed with nutrients and have special compound to keep your body healthy and disease free.
Superfoods keep popping up in the wide arena of healthy eating, so let's take a look...
I will be editing this many times as new information comes to light, since this is an evolving area of nutrition.
Let me know your favourite superfoods, how you use them and if you feel that they have been pivotal in your health journey. I've popped in some buttons, links to other blogs about super healthy foods, in my website.
** scroll straight down for list of superfoods.
What makes a food "Super"?
Foods make it into the superfood list if they contain high amounts of compounds, such as carotenoids, polyphenols and antioxidants, which protect the body's cells from damage, from free radicals. Cell damage can cause disease and cancer.
In some of these superfoods, studies have found certain compounds which can induce death of cancer cells!
They reduce inflammation and decrease risk of chronic illnesses, such as: heart disease, cancer, asthma, Parkinson's, Alzheimer's, depression, anxiety, gut-brain issues, digestion and type 2 diabetes...and more.
They are a powerhouse of vitamins and minerals too.
Superfoods have been around for 1000s of years. Many ancient cultures used foods, such as Acai berries, Maca and chia seeds, for healing and everyday nourishment.
In Western culture, they have been growing in popularity, in particular during the last 10-20 years.
Micronutrients & compounds in healthy fresh fruit & vegetables, will help nutrient absorption, digestion, mood and sleep. Everything in nutrition is connected... there's a synergy.
They are ALL healthy for your good gut bacteria. Some are prebiotic foods, which FEED the good gut microbes, such as garlic, cruciferous veg and lentils. Some are healing and nourishing for the gut, such as raw honey, turmeric, pomegranates, and avocado.
Many of these foods are rich in specific plant compounds for example pomegranates which contain punicic acid, which helps to prevent and treat Alzheimer's.
Before stocking up on items from the list below, here's some tips!...
Many everyday humble foods are healthy, we don't necessarily need to spend up big on the latest ones. Apples, oranges, carrots, ginger, garlic, olive oil and spinach are each a powerhouse of nutrients.
Less is more: Don't binge or obsess over one superfood. Our bodies need a balance of nutrients to gain the most benefits, and too much of any food or nutrient may be detrimental for health.
Mix it up. It's essential to have a range of macro and micronutrients from many good food sources.
Various studies have found evidence linking reduced cancer risks when eating a diet rich in a variety of fruits and vegetables.
It's hard to know for sure exactly what causes or protects the body from disease, since a person is exposed to many different foods and also toxins. We are all unique, but we can all do what is doable.
Source organic, or natural & local as possible.
Whatever protein you choose, surround it with an array of bright coloured veggies, include greens at every opportunity.
Include fermented foods in your diet. A robust gut microbiome will mean your body can absorb and make use of nutrients you eat. natural yoghurt, miso, sauerkraut, kimchi, kombucha, cultured cheeses, kefir.
You may not feel any different straight away. Just as you are unlikely to feel a few cells being damaged in your body.
Make your own list .... shop, create, enjoy and feel good.
Here's a list of some of the top superfoods:
Dark leafy greens such as broccoli, kale, spinach and parsley. They contain anti inflammatory compounds, such as carotenoids, which help reduce risk of cancer. Parsley is a herb, in the carrot family. Spinach is in the amaranth family, along with beets & quinoa, kale and broccoli are a brassica veg, in the cruciferous family, with cauliflower & rocket/arugula. Dark leafy veggies boast a huge array of benefits. A man told me how he has a small bowl of broccoli soup everyday, since his cancer 25 years ago. There's no sign of it returning any time soon. This is only one example, but there is a plethora of research and studies about the benefits of these veggies. The cruciferous veggies contain glucosinolates. When the veg is chopped or chewed, sulforaphane is released, which has powerful anti-cancerous benefits. Dark leafy veg also contain essential vitamins, which are key for bone health.
Red cabbage - is also a brassica veg, and contains different properties from green cabbage, including anthocyanins, a beneficial phytonutrient and flavonoids which help fight cancer. Boosts immunity, eye and bone health.
make a yummy dip from the ingredients below:
Pomegranates- contain a beneficial compound called punicic acid. It is anti-inflammatory and has been used in the prevention & treatment of Alzheimer's, Huntington's & Parkinson's conditions.
Beetroot - This humble veggie can do big things! It boosts nitric oxide in the body, which lowers blood pressure, increases exercise performance and improves both blood flow and mood. Beets also contain antioxidants which help fight cancer and prevent chronic illness, and is a good source of energy and fibre.
Berries - blueberries, blackberries, strawberries & raspberries. These are packed with minerals, vitamins, antioxidants and fibre. They will help keep your heart and digestive system healthy and help boost your immune.
Sweet potato - People in many cultures throughout the world have eaten sweet potato and yams. These are not potatoes or part of the nightshade family. The leaves in fact are edible, although can be bitter. Indigenous Australians ate yam daisy, one of the renewed blue zone groups, living on Okinawa in Japan, relied on sweet potato as a staple. They are a good source of fibre, potassium, vitamin A & Vitamin C (although the vitamin C would be depleted when cooking). Also a good source of carotenoids.
Turmeric (+black pepper) - has a mountain of health benefits. Originating in India and used for thousand of years as a culinary and medicinal spice throughout the world. Turmeric needs the black pepper for absorption of the special compound, curcumin. Turmeric is packed with antioxidant power, is anti inflammatory and healing. It helps reduce all types of inflammation in the body and may help with headaches, reducing risk of chronic illness, such as cancer and heart disease, especially brain health - reducing risk of Alzheimer's. Add to stirfries, quinoa bowls, salad dressings etc. Adding to teas and smoothies may be useful, however will have less impact without the black pepper.
Cinnamon, nutmeg and other spices also have powerful health benefits. The list will get too long if I delved into each spice! Cinnamon may also help with digestion and calm the gut.
Acai berries are nutrient rich and are loaded with antioxidants, more than blueberries. Such as Anthocyans.
Goji berries - Also packed with nutrients and antioxidants, such as zeaxanthin & beta carotene. Good for eyes, immune, regulating blood sugar and reducing risk of cancer
Maca -People in the Andes have grown this root veg for thousands of years. Maca has a nutty, almost sweet flavour. They used it as a food supplement and traditional medicine, for a variety of health challenges, including memory, fertility and bone health. It can be found in health food stores as a powder. It may boost energy and mood. I occasionally stir a teaspoon into a smoothie or breaky oats.
Avocado-Rich in micronutrients (vitamins & minerals), heathy fats and fibre. Avocado helps the absorption of fat soluble vitamins (A E,D & K), boosting eye, heart and brain health. It's actually got benefits for your whole body! It's great for gut health, cellular health and supports bone health and mental health. Avocados contain high levels of folic acid, essential in pregnancy and is delicious paired with acidic food, such as lemon, orange and pineapple
Garlic -Boosts immune, with it's natural antibiotic properties. Garlic also possesses antioxidants. It's a prebiotic food which great fuel for your good gut bacteria. Garlic helps to lower blood pressure and cholesterol.
EEVO - Olive oil has been used by cultures for thousands of years, starting in the Middle East and spreading through the Mediterranean. Oleic acid, a fatty acid in olive oil reduces inflammation. It lowers cholesterol and its special antioxidant compounds protect the body's cells from damage. It contains vitamins E (important for skin) and K, which has an important role in blood clotting.
It's essential to source good olive oil. Look for a harvest date, a dark container and probably best sourced from Europe or Australia where the olive oil industries are well regulated. Olive can turn from good to bad for you, if it is damaged by sunlight or air, or high heat. In some countries it is cut with cheaper oils to make it go further.
Ginger - is good for digestion, it contains the enzyme zingibain. It may help with nausea, IBS, PMS and contains antioxidants which may help with inflammation & reducing risk of cancer. It also may help with brain function, weight loss and heart health. Ginger is easy to add to stir-fries, soups, curries, protein balls, smoothies & teas.
Fatty fish -Good for heart & brain health. Absorption of fat soluble vitamins.
Cod Liver Oil - rich source of essential fatty acids, and vitamins A & D - good for bone health, joint health. It is gut healing and beneficial for reducing heart disease and depression.
MCT oil - this is a medium chain triglyceride. A type of fat which is absorbed more easily that long chain fatty acids found in many other foods. It is useful for heart and brain health and boasts many other health benefits. Note: Have in moderate doses.
Chia seeds- are packed with protein, healthy omega fats and fibre. They are a prebiotic food, providing fuel for the good bacteria. They can reduce cholesterol and assist with weight management
Moringa - is packed with micronutrients and also possesses compounds which help protect us from disease.
Lemon - help reduce inflammation in the body. Reduce risk of heart attack & stroke. Remember to rinse your mouth with water and/or brush teeth regularly if you're using lots of lemon/lemon juice
Lime - reduces blood pressure & help prevent kidney stones
Eggs - are a powerhouse of nutrients and possess two potent antioxidants called zeazanthin & lutein. These are important for eye health. Surround your egg dishes with plant foods.
Green Tea - rich in the antioxidants, polyphenols and a particular antioxidant called catechin epigallocatechin gallate, or EGCG. This strong antioxidant helps with heart health, reducing risk of cancer & diabetes, and may help with weight loss.
Mushrooms - are magic! The help boost immune function. Some varieties contain vitamin D. They can be dried in the sun to absorb vitamin D too. They provide fibre, energy and b-group vitamins (this varies between varieties). They are packed with minerals: including phosphorus, selenium, potassium and copper. We need copper for iron absorption. So these are also an excellent food for people on vegan diets.
Dark chocolate- a couple of squares of good quality, (ethical) dark chocolate can boost mood. It contains magnesium potassium, manganese, copper and iron. This little delight also possesses antioxidant compounds, such as polyphenols & flavonoids which help protect the body's cells from disease.
Raw honey - has a big health benefits. It contains antioxidant compounds which protect your body's cells from damage, from free radicals (which can cause disease and cancer). It is antibacterial and is great for treating coughs and wounds. It helps reduce inflammation which can be the root cause for many chronic illnesses.
Lentils - Provide protein, essential minerals and prebiotic fuel to feed your good gut bacteria. These are the friendly bacteria which carry out many roles in your body, including bi-directional communication with your brain.
Ferments - natural yogurt, other yogurts with probiotic strains, kefir, cultured cheeses, sour dough bread, kombucha, sauerkraut, Kim chi, tempeh, miso, tamari. These are key for adding more friends to your gut's community of friendly gut bacteria and other microbes.
Australian Native foods - There is a wonderful array of bush foods which tease the palate and contain powerful, healing health benefits for our bodies. These include foods such as Davidson Plum, Kakadu Plum, Wattleseed, Lemon myrtle, Finger Limes, Quandong and Ribery. These can be sourced fresh in certain regions, and are easily sourced in powdered form from the expanding range of specialised native food companies.
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There is a huge range of nutrient rich plant foods to explore, such as dandelion, chicory, nasturtium leaves & flowers, edible flowers, medicinal and kitchen garden herbs, tops of beets, carrot & turnips.
I hope you found some take-aways and inspiration from this blog.
The humble apple:
Many everyday foods are also rich in powerful healing compounds. The humble apple, contains essential vitamins and minerals. Some laboratory research found apples to contain strong antioxidant activity, which can inhibit cancer cells from multiplying.
Apples also contain prebiotic fibres, which provides fuel for your good gut bacteria.
Food really can be medicine. Are you battling a chronic condition or an irksome health issue and would like to improve your symptoms? Or would simply like to feel more vitality? Just book a time to chat - 30 mins free. I'm Laura and I'd love to find out more about you.
Not ready to chat or book a consultation? Simply go through and read my Instagram posts and blogs.
I share oodles of information about holistic health & wellness, which includes reducing environmental toxins & eating real food.
Eat well and be well everyone. Laura x
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