What Makes Superfoods, well… Super!

Let food be thy medicine and medicine be thy food.

Hippocrates

Before I start, I guess it makes sense to talk about what constitutes a Superfood. Superfoods are foods that have a very high nutritional density. This means that they provide a substantial amount of nutrients and very few calories. They contain a high volume of minerals, vitamins, and antioxidants.

Antioxidants are a natural molecules that occur in certain foods. They help neutralize free radicals in our bodies. Free radicals are natural byproducts of energy production that can wreak havoc on the body. Antioxidant molecules decrease or reverse the effects of free radicals that have close links with the following health problems:

heart disease
cancer
arthritis
stroke
respiratory diseases
immune deficiency
emphysema
Parkinson’s disease

Sounds good right? One word of caution though, whilst Superfoods really are super, they’re no magic bullet so, remember to include superfoods as part of daily nutritional intake but, only when consuming a healthy, balanced diet overall. Eat a “super diet” rather than to concentrate on individual foods. So, what are some every day and what benefits do they offer.

Salmon

What makes salmon a superfood?

It’s the combination of vitamins and minerals that can be found inside salmon which make it a superfood. Boasting a combination of omega-3's, selenium, and vitamins A and D, your body’s immunity can vastly improve with the addition of salmon to your weekly meal plans. Not only is it a great source of lean protein, but it can also help your eyesight thanks to the omega-3s, which is essential as you age.

If you find that your skin frequently becomes inflamed and you suffer from conditions such as eczema and psoriasis, salmon is a great way of combatting this due to its anti-inflammatory properties. Keeping your skin in top condition with your diet also means that it will be more receptive to skincare, boosting the overall appearance to make you appear youthful and provide you with a natural glow.

Your brain function is highly important, and as a result of the fatty acids in the fish, as well as vitamin B12, you may find that your mental agility improves, having increased cognitive function. Omega-3 is the biggest contributing factor to salmon’s superfood status, however. Salmon is one of the only sources of this long-chain fatty acid, which is great for improving your cardiovascular health and can help reduce the risk of heart attacks.

Spinach

What makes spinach a superfood?

Low in calories, spinach is a great addition to your diet due to it being incredibly versatile. There are so many different things that you can do with the leafy green, that it often finds its way into recipes and meal plans. Loaded with vitamins, including A, D, E and K, as well as plenty of minerals, making it a worthwhile addition to your everyday diet. Spinach has always had a status as a superfood, and its anti-carcinogenic properties, in collaboration with antioxidants mean that it is a great food for those who suffer from painful stomach conditions. Its anti-inflammatory properties can help reduce symptoms of IBS and help settle uneasy stomachs.

It’s not uncommon for your diet to be high in acid. However, spinach is a fantastic way of combatting this due to its alkalising properties. The minerals that can be found in it help prevent the negative side effects that come as a result of an acidic diet, such as low energy, heart conditions and weight gain.

Heal With Food found that “A case-control study published in The Journal of the American Medical Association in November 1994 found that the study participants in the highest quintile of carotenoid intake had a 43% lower risk for age-related macular degeneration (AMD), a leading cause of blindness in adults, compared with those in the lowest quintile.” Spinach is packed with the carotenoid Vitamin A, and one ounce can give you over half of your recommended daily allowance!

Blueberries

What makes blueberries a superfood?

Fibre, vitamins and manganese can all be found inside one of the smallest berries. Just 148grams or one cup of blueberries is just 84 calories, as they are composed of 85% water, but have 4 grams of fibre, as well as 36% of your recommended daily intake of vitamin K.

One thing that most superfoods have in common is that they are antioxidants, and there is no better source than a blueberry. Known for its anti-ageing properties, antioxidants are also suggested to lower the risk of cancer.

NHS website, Modality, claims that: “while the evidence is inconclusive, it is thought that blueberries may relax the walls of the blood vessels, which may help reduce this risk of atherosclerosis – hardening of the arteries. Atherosclerosis can increase the risk of a heart attack and stroke. A small study in 2015 involving 48 post-menopausal women, found that women who were given blueberry powder supplements over the course of eight weeks experienced a small, but clinically significant, drop in blood pressure.

The Wild Blueberries Association of North America agrees that they are imperative if you’re looking to improve your diet: “We don’t get a second shot at a new body so why not fuel the one we have with superfoods recognized for delivering the goodness our bodies need to reduce inflammation, fight chronic disease and improve our health. Superfoods like Wild Blueberries deliver more than basic nutrition. They combat stress in the wild by producing a concentrated cocktail of beneficial plant compounds called phytonutrients to protect themselves. These are the same compounds that benefit us when we eat Wild blueberries. Among these phytonutrients is a large group of flavonoids, which includes anthocyanins, the pigments that give Wild Blueberries their deep blue hue. Wild Blueberries are known to contain high levels and a wide variety of anthocyanins which are recognized for their powerful antioxidant and anti-inflammatory qualities and responsible for a wide variety of health benefits. In fact, Wild Blueberries are the bluest of blueberries, delivering more anthocyanins and 2X the antioxidant capacity per serving of regular cultivated blueberries. They are truly nature's original super-berry!”

Almonds

What makes almonds a superfood?

The most nutritionally-dense nut, almonds are said to be a superfood thanks to the large concentration of nutrients that they have. Mumbai-based fitness expert and nutritionist Madhuri Ruia says, “Almonds are a natural source of many essential nutrients, including protein and healthy fats. Eating a handful of almonds (30 grams/23 almonds) as a daily habit gives you and your family the power to take on the day.”

Almonds are brilliant at lowering bad cholesterol levels whilst increasing good cholesterol levels. In addition to their antioxidant properties, they can help keep your blood sugar levels constant, which can help if you are diabetic or experience nasty side effects due to drops in your blood sugar.

Turmeric

What makes turmeric a superfood?

Known for its healing powers, turmeric includes the active component, Curcumin which is known to fight foreign cells, helping your body to repair itself quickly. Additionally, its anti-inflammatory properties are stronger than some medication and, according to Healthline “it blocks NF-kB, a molecule that travels into the nuclei of your cells and turns on genes related to inflammation. NF-kB is believed to play a major role in many chronic diseases.

There’s lots more, we’ve not even touched on things like Broccoli, Quinoa, Garlic and Kale, all Superfoods in their own right. Then there’s all the berries you can find in most health food stores such as Acai Berry, Acerola Cherry, Amla Fruit and Baobab Fruit! There are a growing number of websites out there highlighting the benefits of Superfoods, where to find them and how to cook them so, if this little article has you enthused, have a look around!

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