Super food
With the winter creeping in, it is important that your diet contains how amounts of superfoods to help fight infection
Superfoods have been receiving a lot of attention recently. They have various health benefits, ranging from boosting the immune system to possibly helping prevent cancer and heart disease. Some may also have anti-ageing properties.
In his book Superfoods RX: fourteen foods that will change your life, Steven Pratt lists 14 superfoods. Take a careful look at each of the foods mentioned to see how your current eating habits compare. If your diet is lacking in any of these special foods it might be helpful to try and incorporate them using the guidelines provided.
Beans These are an excellent source of low-fat, low-calorie protein, that are high in B vitamins. Beans can be substituted for red meat, so you can still receive the protein, and essential minerals such as iron, but with a lower fat content. Beans are also high in fibre, which along with promoting regularity, helps to lower cholesterol. Try and have a ½ – 1 cup serving of beans three to four times a week.
Blueberries Blueberries are powerful antioxidants; they help to neutralise the harmful byproducts of the body’s metabolism that can lead to cancer and other age-related diseases. This antioxidant property of blueberries also may aid in lowering cholesterol and the prevention of urinary tract infections. One cup of blueberries is the equivalent of one fruit. If blueberries are unavailable, alternatives such as cranberries, raspberries, strawberries, purple grapes and cherries can be substituted.
Broccoli Like other cruciferous vegetables (brussel sprouts, cabbage, turnips, cauliflower), broccoli contains phytochemicals that may have significant anti-cancer effects. Try to eat at least one cup of these vegetables daily.
Oats Oats are a form of soluble fibre, which, when paired with a healthy diet that is low in fat, could help reduce the risk of heart disease by lowering cholesterol. Try to eat half a cup of oats per day.
Oranges Oranges contain large amounts of Vitamin C, which is a powerful antioxidant. A low-fat diet rich in fruits such as oranges and low in saturated fat and cholesterol may reduce the risk of some types of cancer and may promote heart and vision health. Furthermore, foods rich in vitamin C might play a preventative role in the onset of colds and flus. It is recommended that we consume three servings of fruits daily. Try and make oranges at least one of these.
Pumpkin Pumpkin is loaded with Vitamin A and fibre. Pumpkin also contains substances called carotenoids, which gives pumpkin its deep orange colour. All of these substances add to pumpkin’s health providing properties, such as the possible prevention of heart disease and cancer. Furthermore, pumpkin is said to have anti-ageing properties – such as keeping skin healthy.
Salmon Like beans, salmon is a great alternative to red meat. It provides an excellent source of protein. Salmon is said to help in the prevention of heart disease as it contains a type of healthy fat called omega-3 fatty acids. Try and eat fish two to four times per week.
Soy Soy is a great source of protein, commonly consumed by vegetarians. It has been suggested that soy products help the symptoms of menopause in women with no history of breast cancer. It has also been suggested that soy products may be linked with lowering cholesterol.
Spinach Spinach provides more nutrients than any other food. It provides folate, calcium, potassium, iron, vitamins A, B, C and K and fibre. Forget about superfood, spinach is a wonder food! Spinach has been linked with anti-cancer properties and with the prevention of age-related macular degeneration, thus providing good vision. The calcium and vitamin K in spinach are important for bone health. It has also been said that spinach may provide protection against heart disease. Try to eat at least 2 cups of spinach per day (2 cups raw or 1 cup cooked).
Tea Green or black tea contains antioxidants, called polyphenols, which may have anti-cancer properties and may decrease the risk of heart disease. Try to drink one to two cups of tea daily.
Tomatoes This includes all fresh tomatoes, tomato-based sauces and juices. Tomatoes contain a compound called lycopene (there is more lycopene in half a cup of cooked tomato sauce – 22mg, than a half cup of chopped tomatoes – 9mg). Lycopene has been associated with a decreased risk of development of prostate cancer in men. Try to eat fresh tomatoes daily and at least one serving (1/2 – 1 cup) of tomato-based products).
Skinless Turkey Breast Turkey meat is low in fat and a great source of protein. It makes a great alternative to red meat, which is higher in fat. Try to have two to three servings (90 – 120g) of turkey per week. (The other days should be beans, fish and once or twice red meat).
Walnuts Walnuts are high in omega-3 fatty acids, which have been linked with cardio-protective properties, possibly lowering the risk of heart disease if consumed in moderation. Despite the fact that walnuts are high in the good fats, they still need to be consumed in moderation. Try and have two or three walnuts daily for a healthy snack.
Yogurt Yogurt is a great source of protein and is high in calcium and vitamin D, which are essential for bone health. Yogurt is also important for digestive health. Yogurt contains live healthy bacteria said to improve the function of the natural healthy bacteria in our digestive system.
These foods are not a cure for anything, or any type of medical treatment, but if incorporated in your diet, they could help in achieving an overall healthy lifestyle.
Alexia Stephanou is a Clinical Dietician. IASI Medical Centre 22 441300, 99 884155
