Old School Superfoods
The latest, trendy buzzfoods are no doubt, very nutritious - think Maca, cacaco, coconut oil and acai. However traditional superfoods are often overlooked and the benefit to them is that they’re typically inexpensive, easy to access and completely recognisable. So in my quest to bring back old school superfoods, here are some of my favourites:
Broccoli – rich in glucosinlates, this original superfood enhances the natural detoxification processes of the liver and reduce inflammation plus it’s high fibre content can help reduce the ‘bad’ LDL cholesterol and risk of some cancers. It’s also an excellent source of vitamin K, C and folate.
Eggs – Eggs have a long list of nutrients they provide, from being a complete and high quality source of protein, all the B vitamins, all fat-soluble vitamins A, D, E and K, minerals choline, selenium and iodine as well as omega 3 fatty acids. A little nutrient powerhouse. You can also have up to six per week if you have high cholesterol.
Garlic – the active compound in garlic is called allicin, which gives them their pungent smell but also their amazing health benefits. Garlic has long been used in traditional medicine but recent research shows it to be cardio-protective and have anti-cancer, anti-inflammatory, antiviral and antibacterial benefits.
Grapefruit – an excellent source of immune supportive vitamin C, pink and red grapefruit also contains the antioxidant precursor to vitamin A, lycopene, which can help to protect cells from oxidative damage and may have anti-tumour activity, particularly for men with prostate cancer.
Green tea – now we have Maca and Matcha, Donna and Blitzen. However green tea is the original super source of powerful antioxidant, catechins that have been linked to longevity, anti-ageing, weight loss and reducing the risk of some cancers.
Oats – the original gold standard breakfast food also conatins a wonder list of nutritional benefits. They contain soluble fibre and beta-glucan, which can help reduce cholesterol levels and assist in normal bowel function. This also makes it low GI, so it can help us regulate insulin levels and feel satiated for longer, which helps with weight management. Oats also have a range of other nutrients such as minerals, zinc, calcium and magnesium and B vitamins for energy production.
Olive oil – a major component of the heart-healthy Mediterranean diet, extra-virgin olive oil has an extensive database of research to support its incredible health benefits. Olive oil, as part of a healthy diet has been shown to prevent heart attacks and stroke and it may help to lower the risk of breast cancer and diabetes. Remember it’s still essentially 100% calories so keep the quantities small.
Lentils & legumes – are a family of plant foods that include kidney beans, lentils, cannellini beans, chickpeas and black beans. They’re incredibly nutrient rich, inexpensive and can really add bulk and soluble fibre to a meal, which also makes them low GI. They’re also a great source of plant-based protein and iron, which is great for vegetarians and vegans.
Sardines – vitamin B12 can only be found in animal products and sardines have one of the highest sources of vitamin B12, which is necessary for creating red blood cells, nerves and DNA. It’s also one of the most densely concentrated sources of omega 3 fatty acids, which can help reduce ‘bad’ cholesterol.
Turkey – Turkey is a super lean source of high quality protein, it also contains all B vitamins and is a rare source of selenium, plus other minerals iron, zinc, copper, phosphorus, magnesium and potassium. Why it’s eaten just once a year is a mystery to me!