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Everyone’s seen the headlines professing that pomegranates or goji berries are the lastest “must eat” foods for optimum health! The more exotic sounding the food, the more popular they seem to be with consumer; however, many cheaper, readily available and more humble foods can have properties. These foods carry such a nutrient packed punch that they have been dubbed “superfoods”.

What are superfoods?
The buzz word superfoods has sprung up in recent years and essentially describes foods that are rich in nutrients and have therefore been associated with longevity and good healthy. Superfoods are thought to promote good health and even to help manage the symptoms of particular ailments. Fresh, unpackaged, uprocessed foods are optimum. Processed products or out of season foods that have clocked up high air mileages will usually be more expensive and nutritionally poor by comparison.

Every few weeks the media grabs hold of the latest superfood fad and this can cause confusion amongst the public about how they can incorporate, say sprouted seeds into their diet. Food advertising and packaging then adds to this confusion by stating that particular foods are beneficial to you heart/bones/gut, etc. In response to this, European Nutrition and Health Claims Regulation came into force on 1st July 2007 with the aim of protecting consumers from misleading claims about foods. Food and beverage health claims must now be backed up with sound scientific research verified by the European Food Safety Authority (EFSA). In time, this should help consumers make healthier food choices.

10 great superfoods
Health professionals, nutritionists and food writers all have their own favorite superfoods. The following foods have been shown to demonstrate significant health-promoting properties, but they are just a small selection, and appear in no particular order.

Apples – these easily available fruits are packed with antioxidants. One apple can provide a quarter of the daily vitamin C requirement and a tenth of the recommended daily fibre intake. They can help lower and stabilize cholesterol levels, calm digestive problems and ease joint conditions such as arthritis, rheumatism or gout.

Berries (e.g. blueberries, cranberries, raspberries, strawberries, blackberries) – blueberries are high in vitamin C and potassium and are chock full of antioxidants and phytoflavonoids. They can lower the risk of cancer and heart disease and also have anti-inflammatory properties. Berries in general are good for the circulation.

Tomatoes – tomatoes are high in lycopene beta-carotene and flavonoids which can reduce high blood pressure and lower the risk of heart disease and stroke. They can help prevent some forms of cancer, particularly prostate cancer. Processed tomatoes actually contain more lycopene than fresh tomatoes, so tinned tomatoes, tomato sauce, ketchup and sun-dried tomatoes are all good choices of antioxidants.

Onions – the health-promoting properties of onions have long been recognized and latterly confirmed by modern research. In particular, they contain flavonoids, and health benefits include reduction of the risks of heart disease and cancer, plus relief from the symptoms associated with various inflammatory conditions, such as arthritis and rheumatism. Thiopropanal sulfoxide, the compound that makes you cry when slicing an onion, can help in the mitigation of various diseases.

Oats – oats are an economical choice of superfood and are high in protein, fibre and various minerals. They are low in calories and a valuable source of phytonutrients. Oats have the ability to reduce cholesterol levels and decrease the risk of diabetes and stroke. Including oats and other whole grains in the diet can also help to reduce the risk o various cancers.

Pumpkin seeds – these seeds are rich in zinc, potassium, magnesium, iron and vitamin E. Easy to snack on, they have protective actions on the prostate gland and can also benefit the skin and help combat stress and fatigue.

Oily fish (e.g. wild salmon, sardines, trout) – oily fish is a good source of vitamins, minarals and good-quality proteins. They also contain omega-3 fatty acids that reduce inflammation and blood clotting, reducing the risk of heart attack. Fish has long been dubbed as “brain food” and evidence has been found for its ability to prevent depression and the onset of dementia.

Cinnamon – half a teaspoon a day of this spice can lower bloo sugar levels in patients with type 2 diabetes. It can also reduce levels of low density lipoproteins and total cholesterol and has antibacterial and antiseptic properties.

Garlic – garlic contains a rich variety of sulfer-containing compounds; of particular note is the amino acid allicin, formed when garlic cloves are cut, crushed or chewed. It can help relieve diseases and conditions such as asthma, bronchitis, gout, indigestion and athlete’s foot. It has antimicrobial properties and practically no side effects.

Honey – there are more than 180 known substances in honey, including antioxidants, minerals, organic acids, enzymes, phenols and peptides. There are a huge variety of honeys on the market and their antioxidative activities vary depending on their botanical origin; a general rule of thumb is the darker the honey, the greater its antioxidative activity. It also has antibacterial properties and can potentially kill the bacteria responsible for MRSA.

The most important thing is to incorporate a good selection of superfoods into a balanced diet in order to help maintain a healthy weight, fight disease and promote longevity. So, next time you chop an onion and it makes you cry, try to remember how much good It will do you when you eat it!