Top 10 Superfoods
No.2 - Blueberries!
Monday, 28th November 2011
By Richard D'Souza
Superfoods are terrific. What’s more, they’re exactly what it says on the tin; food that does wonders to promote our health to make us function at our best. While the term might conjure bland images of herbs, grains and other rabbit food, eating them is really not that bad - and, although kidney beans and avocados do feature, there’s plenty of tasty stuff to eat too. Indeed, many of these élite foods can in fact be combined together to make a delectable dish that will boost energy, fight disease and make you look younger. Our top ten superfoods are:
- Salmon. Because of the Omega 3 fatty acids found in salmon and other oily fish, it ranks number one on the list, since this important ingredient is essential for lowering cholesterol and blood fat levels. It can also combat arthritis, prevent memory loss and reduce chances of heart attack. It tastes very nice too. In addition, salmon is high in testosterone-boosting zinc, making it an effective aphrodisiac food. Overall, it’s the best out of all foods for both mind and body.
- Blueberries. Densely packed with vitamins such as the all important Vitamin C to improve blood flow and help prevent cellular damage, blueberries are also beneficial because of their colour; caused by the pigment anthocyanin, which helps prevent heart disease and cancer.
- Oats. Having never been a huge fan of them myself, I can now see why I was always encouraged to have a healthy breakfast of Quakers or porridge - they keep blood vessels functional and lower cholesterol, as well as suppressing appetite, controlling blood sugar levels and protecting the heart.
- Broccoli. My personal tip when it comes to broccoli is to go to your nearest Thai restaurant and order the stir-fried broccoli with garlic (honestly, never tasted anything more delicious in my life). But the other awesome thing about this little vegetable is that it’s incredibly good for you. Broccoli is high in vitamin A and reduces risk of heart disease and bowel, stomach, breast and lung cancer.
- Walnuts. I didn’t expect to find the benefits of Omega 3 acids in the list of qualities that walnuts have, but there it is. This makes you smarter and better at aerobic exercise; but walnuts are also a great source of fibre and anti-inflammatory monounsaturated fats, and contain several vitamins.
- Avocados. Not everyone’s favourite, but personally I quite like them. Try having one for breakfast. According to Dr Johnny Bowden, alligator pears are a “source of good monounsaturated fats, which lower cholesterol, and also a great source of fibre”. Important for suppressing hunger and blood sugar, they also contain vitamin E.
- Red Kidney Beans. You’d be surprised what they can do. Extremely high in protein and cholesterol-reducing soluble fibre, they too help reduce blood sugar levels and your need to eat because of the slow release of carbohydrates into the body. In addition, they may help prevent certain cancers.
- Yoghurt. If like Miami super-spy Michael Westen you’re partial to the odd yoghurt, it’s certainly a good thing. Live bio-yoghurts are rich in calcium, B and D vitamins and are extremely yummy. On a separate note, it also lines your stomach which is handy after you come back from a night out - the hangover won’t be so bad and you won’t feel as queasy the next day.
- Olive Oil. Olive oil features in plenty of the signature dishes of Italy, Greece and Spain and has wondrous abilities. Aside from keeping your spirits up, it also helps keep heart disease and cancer at bay, keep us looking young and, if you buy the right ones, can be healthy for your heart.
- Whole-wheat Pasta. Although I’m reluctant to admit it, it seems that the whole-wheat stuff decidedly trumps the (far tastier) white pasta that we all know and love. With multiple times more iron and fibre, it also has a low GI (to provide longer lasting energy) and has zinc, B vitamins, folate and selenium.
I could go on to list the benefits of almonds, turkey, tea, oranges, lentils, milk, pumpkin seeds, spinach, garlic, watercress, dark chocolate, sweet potatoes, blackberries, tomatoes, acai berries and eggs, but to be honest I think anyone reading this will get the idea. Essentially, eat them - they’re awesome.
