What are SUPERFOODS? | List of Superfoods

Superfoods are far more than just "supplements" like vitamins and minerals. They are foods that provide health benefits far beyond their recognised nutritional value. They help us to embrace health instead of fighting disease.

When you increase your superfoods consumption the inevitable result is a more nutrient dense, lower calorie, health promoting diet. The best thing is that superfoods make creating health fund and pleasurable.

Superfoods are also an excellent way to make up for dietary deficiencies. Even if you are eating a 100% organic diet you will still not be able to get all the nutrients you need from your food due to unsustainable, profit driven agricultural practices which have seriously depleted our soils and hybridised our food .

Remember, it's all about variety. It doesn't have to be boring so Enjoy!

Apples (other good choice PEARS)

Over 7,500 varieties of apple are grown throughout the world. They are packed full of antioxidants, especially vitamin C for healthy skin and gums - one apple provides a quarter of your daily requirement of vitamin C.

Apples also contain a form of soluble fibre called pectin that can help to lower blood cholesterol levels and keep the digestive system healthy.

An apple is also a carbohydrate with a low glycaemic index (GI) type.

Low GI foods are digested slowly; once they are finally broken down in the intestine they are gradually absorbed into the bloodstreams as glucose, causing a gradual rise in blood sugar levels.

They may help with weight control, as well as improving diabetics' long-term control of blood sugar levels.

Broccoli (other good choice; brussel sprout, cabbage, kale, turnips, cauliflower, collards, bok choy, mustard greets and swiss chard)

Just two florets - raw or lightly cooked - count as a veggie portion.

Not only does broccoli contain antioxidants including vitamin C but it's a particularly good source of folate (naturally occuring folic acid).

Increasing your intake of folic acid is thought to be of major benefit in preventing heart disease.

Broccoli also contains an antioxidant called lutein that can delay the progression of age-related macular degeneration (AMD). This affects 10 per cent of people over 60 and is a major cause of impaired vision and blindness.

Finally, broccoli also contains a phytochemical called sulphoraphane that has specific anti-cancer properties.

Extra Virgin Olive Oil (other good choice; Coconut Oil)

Several large studies suggest that the monosaturated fat in olive oil is good for the heart. Olive oil lowers bad cholesterol levels and increases the good levels.

Olive oil is also rich in antioxidants - it's probably one of the key protective aspects of the so-called Mediterranean diet. It also contains Vitamin E, Phytosterols and Polyphenols.

Watch out for the calories - a little goes a long way. A tablespoon of oil contains 120 kilocalories, which is the same as a large slice of bread and butter.

Blueberries (other good choices; purple grapes, cranberries, boysenberries, raspberries, strawberries, currants, blackberries, cherries and all other varieties of fresh, frozen or freeze-dried berries)

All berries contain anthocyanins which keep your skin healthy, but their goodness is more than skin-deep. Blueberries are widely available and have the greatest amount of antioxidants of any food. Antioxidants help fight several diseases, including cancer. Berries also contain fiber and many nutrients and help control hunger by affecting blood sugar levels.

They (berries) are also a source of Polyphenols, Phytonutrients, postassium, manganese, iron and folates.

Green or Black Tea

Studies suggest that the flavonoids in green tea can help promote metabolism, which is a boon to those seeking to lose weight. The antioxidants and catechin polyphenols it contains also help fight heart disease.

(This is an extract from BBC Food - full article is available at http://www.bbc.co.uk/food/food_matters/superfoods.shtml)

There is no official or scientific definition of the term 'superfood'. It's applied to foods ranging from oats to walnuts, spinach to yoghurt, turkey to watercress. Meat and fish contain proteins and other nutrients. Fruit and vegetables also contain essential vitamins and minerals and phytochemicals - bioactive non-nutrient components - that are good for health. Labelling some as 'superfoods' could give the impression that they are more health-enhancing than others.

Generally, fruits and vegetables given a 'superfood' tag are high in antioxidants such as vitamin C. Flavonoids, responsible for the colour of dark fruits such as blueberries, and other phytochemicals such as betacarotene, are also known for their antioxidant properties, which is why brightly coloured fruit and vegetables are considered especially beneficial.

For the past decade or so prevailing opinion, based on scientific research, has been that because antioxidants are especially effective at combating free radicals - harmful molecules that damage cells and DNA and can contribute to ageing, heart disease and cancer - they make fruit and vegetables particularly good for health. But phytochemicals, also present in less brightly coloured fruit and vegetables not classed as superfoods, could also act in other ways to protect against disease. Scientists investigating the different ways phytochemicals can act believe too much importance may have been attached to antioxidant activity, and not enough to the other beneficial effects of phytochemicals.