March 01, 2022
What Are 'Super Foods'?
CSIRO Australia claims that ‘Super Foods’ are potent in numerous vitamins, nutrients, antioxidants – here’s why:
Oats
Oats are rich in beta-glucan, soluble fibre and antioxidants. They are a wonder food, aiding in reducing the risk of heart disease and cancer, lowering cholesterol and stabilising blood sugar levels. Brown rice, barley, wheat, buckwheat and rye also have the same properties.
Natural Yoghurt
Natural yoghurt is rich in both calcium and live cultures which do amazing
things for your immune system and your digestion. Be wary of many types of yoghurt on the supermarket shelves which contain exorbitant amounts of sugar, flavourings, additives and colourings.
Berries
Berries are a great source of antioxidants and they also make a great dessert. The anthocyanins in blueberries aid in lowering cholesterol, preventing blood clotting, protecting body cells, and decreasing the ageing effects of the brain. Strawberries are also very rich in vitamin C.
Greens
Spinach is the most notably tasty and beneficial among the leafy vegetable family. It contains beta carotene, iron, chlorophyll and vitamins A, B, B2, B6, C, E and K. It is also a good source of folate, magnesium, potassium, zinc, protein, dietary fibre, calcium, phosphorus, omega-3 fatty acids, niacin and selenium. Spinach has been known to protect against osteoporosis, heart disease, liver disease, colon cancer, and arthritis. In addition to spinach, cabbage is another ‘Super Food’ choice.
Nuts
Walnuts are an amazing source of antioxidants and ellagic acid – a beneficial acid for a high performing immune system. They are also jam-packed with phytochemicals, vitamins,
copper and essential fatty acids. Almonds, brazil and pistachio nuts assist to lower cholesterol and reduce the risk of heart and cardiovascular disease. Nuts help to promote better functioning of the brain while helping protect against asthma, rheumatoid arthritis and inflammatory skin diseases such as psoriasis and eczema.
Winter Vegetables
Pumpkin – besides being a great source of fibre, vitamin C and E, copper, potassium, magnesium, manganese and phosphorous, iron, protein and zinc – is extremely high in vitamin A, beta carotene, alpha-carotene and lutein. These nutrients are essential for skin needing to regenerate and combat signs of ageing. Winter veggies such as squash, pumpkin and zucchinis are great foods to prevent a wide variety of cancers. This group of veggies can also help to alleviate dyspepsia, menopause, hormonal disorders, and digestive intestinal parasites.
Rosemary, Basil, Oregano and Thyme
It’s nice to know that some seasonings are beneficial for our health, and this is the case for rosemary, basil, oregano and thyme. Loaded with antioxidants, they help reduce free radical attacks. US studies have also shown that these herbs soak up heterocyclic amines (HA), which are harmful toxins emitted when meat is cooked at high temperatures. Cooking with these herbs not only makes for a tasty dinner but a health smart one too.
Citrus Fruits
Citrus fruits have been reported to protect against numerous forms of cancers, just by eating them. The list of tasty yet beneficial fruits consists of oranges, lemons, limes and grapefruits. CSIRO studies have shown that by consuming one to two serves of these fruits, cancers of the mouth, oesophagus, larynx and stomach can be considerably reduced by 40 to 50%.
Tomato
Tomatoes are another source of ‘Super Food’ as they are an excellent source of vitamin A, B1, B2, B6, C and K, iron, copper and lycopene. Lycopene has been reported as having incredible anti-cancerous properties known to reduce breast, gastrointestinal, cervical, prostate, bladder and lung cancers. Tomatoes are not only versatile but contain generous amounts of folate, magnesium, potassium, dietary fibre, phosphorus, niacin, chromium and protein.
Fish
Fish has an abundance of omega-3 fatty acids, protein and zinc, and is recommended to have twice per week. In particular, sardine bones, which are edible, are excellent for osteoporosis prevention, with large amounts of vitamin D. Salmon is another fish that can help you to gain glowing skin, although, with public concerns over farmed salmon, wild salmon is the best option.
Oats
Oats are rich in beta-glucan, soluble fibre and antioxidants. They are a wonder food, aiding in reducing the risk of heart disease and cancer, lowering cholesterol and stabilising blood sugar levels. Brown rice, barley, wheat, buckwheat and rye also have the same properties.
Natural Yoghurt
Natural yoghurt is rich in both calcium and live cultures which do amazing
things for your immune system and your digestion. Be wary of many types of yoghurt on the supermarket shelves which contain exorbitant amounts of sugar, flavourings, additives and colourings.
Berries
Berries are a great source of antioxidants and they also make a great dessert. The anthocyanins in blueberries aid in lowering cholesterol, preventing blood clotting, protecting body cells, and decreasing the ageing effects of the brain. Strawberries are also very rich in vitamin C.
Greens
Spinach is the most notably tasty and beneficial among the leafy vegetable family. It contains beta carotene, iron, chlorophyll and vitamins A, B, B2, B6, C, E and K. It is also a good source of folate, magnesium, potassium, zinc, protein, dietary fibre, calcium, phosphorus, omega-3 fatty acids, niacin and selenium. Spinach has been known to protect against osteoporosis, heart disease, liver disease, colon cancer, and arthritis. In addition to spinach, cabbage is another ‘Super Food’ choice.
Nuts
Walnuts are an amazing source of antioxidants and ellagic acid – a beneficial acid for a high performing immune system. They are also jam-packed with phytochemicals, vitamins,
copper and essential fatty acids. Almonds, brazil and pistachio nuts assist to lower cholesterol and reduce the risk of heart and cardiovascular disease. Nuts help to promote better functioning of the brain while helping protect against asthma, rheumatoid arthritis and inflammatory skin diseases such as psoriasis and eczema.
Winter Vegetables
Pumpkin – besides being a great source of fibre, vitamin C and E, copper, potassium, magnesium, manganese and phosphorous, iron, protein and zinc – is extremely high in vitamin A, beta carotene, alpha-carotene and lutein. These nutrients are essential for skin needing to regenerate and combat signs of ageing. Winter veggies such as squash, pumpkin and zucchinis are great foods to prevent a wide variety of cancers. This group of veggies can also help to alleviate dyspepsia, menopause, hormonal disorders, and digestive intestinal parasites.
Rosemary, Basil, Oregano and Thyme
It’s nice to know that some seasonings are beneficial for our health, and this is the case for rosemary, basil, oregano and thyme. Loaded with antioxidants, they help reduce free radical attacks. US studies have also shown that these herbs soak up heterocyclic amines (HA), which are harmful toxins emitted when meat is cooked at high temperatures. Cooking with these herbs not only makes for a tasty dinner but a health smart one too.
Citrus Fruits
Citrus fruits have been reported to protect against numerous forms of cancers, just by eating them. The list of tasty yet beneficial fruits consists of oranges, lemons, limes and grapefruits. CSIRO studies have shown that by consuming one to two serves of these fruits, cancers of the mouth, oesophagus, larynx and stomach can be considerably reduced by 40 to 50%.
Tomato
Tomatoes are another source of ‘Super Food’ as they are an excellent source of vitamin A, B1, B2, B6, C and K, iron, copper and lycopene. Lycopene has been reported as having incredible anti-cancerous properties known to reduce breast, gastrointestinal, cervical, prostate, bladder and lung cancers. Tomatoes are not only versatile but contain generous amounts of folate, magnesium, potassium, dietary fibre, phosphorus, niacin, chromium and protein.
Fish
Fish has an abundance of omega-3 fatty acids, protein and zinc, and is recommended to have twice per week. In particular, sardine bones, which are edible, are excellent for osteoporosis prevention, with large amounts of vitamin D. Salmon is another fish that can help you to gain glowing skin, although, with public concerns over farmed salmon, wild salmon is the best option.