Health
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Written by Frances Ive, 2008   
We hear so much today about so-called 'superfoods', but what do they actually do for us? Frances Ive unearths the facts.

Foods that keep you looking young and healthy or boost your mood sound too good to be true, don't they? But although there are a few 'superfoods' you might not have heard of, such as goji berries or acai berries, most are foods you probably already enjoy eating - carrots, broccoli, tomatoes, grapes and strawberries, for instance.

Most superfoods are fruit and vegetables but they may also be nuts and seeds, oily fish or types of grain. They are literally foods that are bursting with nutrients and energy and which help us to stay healthy, look younger and feel good.

Anti-ageing and memory-boosting claims may sound a bit over the top, but surely this is what nature intended? Hippocrates had it right when he said, "Let food be thy medicine, let medicine be thy food."

Eating a healthy diet will keep you fitter than any lotions, potions, drugs or cosmetic surgery. And foods that keep you fit from within will make you look great on the outside, too.

Some of the key nutrients that make superfoods super are antioxidants, which are plentiful in fruit and vegetables. The main health benefit of antioxidants is the ability to fight free radicals; these are substances that roam the body damaging cells by oxidising and consequently 'corroding' them.

Many of the effects of ageing - wrinkles, deterioration of heart and eyes, and serious illnesses like cancer and heart disease - are caused by free radicals.

They are produced by the immune system to defend the body from hostile substances, but when we are exposed to pollution from the environment or through smoking, drinking too much alcohol or eating a poor diet we produce many more free radicals.  

Many of the main vitamins and minerals we need are antioxidants: vitamins C, A and E, beta-carotene, zinc and selenium; and there are plenty of these in fruit and vegetables.

In the book Superfoods to Boost Your Mood by Alexandra Massey with Anita Bean, specific superfoods are described as "depression busting" and mood boosting.

This is because some of the nutrients they contain encourage the body's production of serotonin, a chemical that is often lacking in people who are depressed; or because they help to keep organs, muscle and bones in optimum health (the only side-effect being that you feel fit).

Other superfoods are highlighted as anti-ageing in The Top 100 Foods for a Younger You by Sarah Merson. These foods have plenty of vitamin C, which not only fights infection but maintains and promotes healthy skin; vitamin E, which is also good for the skin; vitamin A, which helps to heal problem skin; and minerals like zinc that are excellent for maintaining healthy skin, nails and hair.

In truth, anyone who eats a diet that is packed full of fresh nutrients is likely to look, and feel, good in every way. Their system will function well and they will have healthy bones, teeth, skin and internal organs and therefore plenty of energy too.

Superfoods

Acai berries
Acerola cherries
Alfalfa
Almonds
Apricots
Asparagus
Avocado
Bananas
Beans
Beetroot
Blueberries (Bilberries)
Blackberries
Brazil nuts
Broccoli
Cabbage
Carrots
Celery
Cherries
Chicory
Coconut
Cranberries
Elderberries
Figs
Garlic
Ginger
Goji berries
Grapes
Green tea
Guava
Herrings
Honey
Kale
Lemons
Linseeds
Mackerel
Mango
Oats
Onions
Parsley
Peppers
Pomegranates
Prunes
Pumpkin seeds
Quinoa
Raspberries
Salmon
Sardines
Spinach
Strawberries
Sweet potatoes
Tomatoes
Tuna
Walnuts
Watercress
Wheatgrass
...and many more!

Ten of the best

Oily fish

Sardines, mackerel, herrings, (organic) salmon and fresh tuna each contain Omega 3s, essential fats that the body needs but cannot make.

They are essential for healthy brain development and function and have been proven in trials to reduce symptoms of depression. They also keep your heart healthy, prevent blood clots and are anti-inflammatory, making them good for keeping arthritis at bay.

Blueberries

All berries are superfoods but blueberries (or bilberries) are the best because they contain so many antioxidants. They are high in vitamins C and E, and beta-carotene - a powerful antioxidant with cancer-fighting properties.

They are a great source of anthocyanin, which increases the potency of vitamin C, boosting the immune system and improving the quality of your skin. Blueberries are good for improving the circulation - which in turn enhances memory and eyesight. They were eaten by British fighter pilots in the Second World War to help their night sight.  

Oats

Porridge is considered to be a very healthy breakfast because oats are full of excellent health benefits. They are high in fibre and contain slow-releasing carbohydrates, so a bowl of porridge can keep hunger at bay for the whole morning.

Oats also lower cholesterol levels and keep blood sugar levels stable. They are high in minerals: zinc and magnesium fight stress, iron encourages healthy red blood cells and combats tiredness; and a huge array of B vitamins that increase the production of serotonin, a mood-boosting chemical.

Broccoli

Research has proven that broccoli has cancer-fighting properties. It is high in calcium and therefore good for preventing osteoporosis, and is also rich in iron, beta-carotene, vitamins A and C, calcium and folic acid.

People with depression are said to have low levels of folate, which results in less serotonin being produced - therefore plenty of folic acid increases the production of this mood-boosting chemical. Many of these benefits are lost, however, if broccoli is overcooked.

Goji berries

A recent favourite in the media, berries from the goji bush (they are also called wolf berries) have been used by Chinese herbalists for many years. Packed with antioxidants, they have the highest content of beta-carotene of all foods, giving them their orange colour, and are thought to be cancer-fighting.

They have 500 times more vitamin C than oranges, contain essential minerals and 18 types of amino acids, and are high in protein content. Health-wise, they boost the immune system, stabilise blood sugar levels, blood pressure and cholesterol levels, and burn fat efficiently. Eaten dried they have a pungent taste, yet make a valuable addition to muesli.

Pomegranates

Sales have rocketed in recent years since the pomegranate's healthy properties have become recognised. They are one of the most powerful fruit sources of antioxidants, with plenty of vitamins C and A, fibre, iron and potassium.

The powerful antioxidants include ellagic acid, which protects cells from free radical damage, and polyphenols, which are believed to fight cancer and possibly prevent Alzheimer's disease.

Manuka honey

All honey is antiseptic and high in antioxidants and is particularly good for healing wounds. It has traditionally been used by nurses tending to war-wounded soldiers and in UK hospitals for open wounds.

Manuka honey comes from bees that take their pollen from the Manuka bush in New Zealand, which has its own healing properties. Manuka honey is anti-microbial and has been found to be effective in fighting MRSA and combating stomach ulcers.

Tomatoes

A few years ago, schoolchildren were delighted to hear that ketchup and pizzas were good for their health. The announcement came with the discovery of lycopene, a carotenoid that gives tomatoes its red skin colour.

Lycopene contains plenty of antioxidants and has been particularly cited for its ability to prevent prostate cancer. It is also said to be more effective when the tomatoes are cooked. They are a great source of vitamin C for boosting the immune system and folate for relieving depression and ensuring the health of newborn babies.

Acai berries

These purple berries have become popular recently because of their abundance of nutrients. From the Amazonian acai palm, they are believed to have more antioxidants than all other fruits.

They are freeze- dried shortly after harvesting and are available either as powder or in juices and have a pleasant, sweet taste. They have gained a reputation for anti-ageing because of the abundance of vitamins C, E, A and B2, and zinc, all of which keep hair, skin and nails in tip-top condition.

Garlic

Garlic has so many healthy properties that it is good to eat some every day - raw is best, but people may stop talking to you! It improves circulation, fights infection and viruses, boosts the immune system, lowers cholesterol, improves kidney function, helps to reduce the risk of blood clots, reduces blood pressure and stabilises blood sugar levels. It is also antibiotic, anti-fungal and antiseptic and is great when you have a streaming cold or the flu.

Juicing

One of the best ways of getting a huge burst of antioxidants is to juice fresh fruit and vegetables or make smoothies. If you have just one of these drinks daily you will have digested a good quota of health-giving nutrients.

You can buy a juicer for around £30 and can then combine a number of different fruit or vegetables according to your preference. For smoothies a normal blender will suffice but you will have to peel and chop the fruit and vegetables first.

How do you prepare a 'superfood' packed lunch?

It's easy and will set you up for an afternoon's work: Nairn's oat cakes with smoked salmon and reduced fat soft cheese, a flask of carrot and coriander soup and for dessert 2 per cent fat yogurt with fresh blueberries. Together they will provide soluble and insoluble fibre, calcium, omega-3 fatty acids and antioxidants. [pic supplied]

Frances Ive is a health writer; visit her website at www.healthysoul.co.uk

Useful books

The Top 100 Foods for a Younger You by Sarah Merson is published by Duncan Baird Publishers at £4.99.

Superfoods to Boost Your Mood by Alexandra Massey with Anita Bean is published by Virgin Books at £12.99.
 
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