Hardly a month goes by without us reading about a new “super food” or “magic ingredient” that can prevent cancer, lower our cholesterol, boost the immune system or keep us looking young.
Sometimes the headlines are premature; sometimes they don’t tell you the huge quantities you need to eat to see a clinical effect. Cranberry juice, for instance, with solid research to show that it can keep urinary tract infections at bay, requires you to drink at least 300ml (a large glass) every day to see any benefit.
To be free of hot flushes during those menopausal years means a commitment to soy – around 1 litre of soy beverage a day is what’s needed to get enough of those mighty phyto-oestrogens.
Garlic, king of the super foods, has been shown to lower cholesterol in many - but not all studies - but the volunteers were taking in at least 4 cloves a day, or equivalent in garlic extract or powder.
Despite the hype, it’s clear that foods are not created equal.
Although there is no formal definition on what exactly is a superfood, here’s what I look for in deciding whether a food is ‘super’ or not. It should have one or more of these 8 qualities (mine do):
In a nutshell, they’re nutrient-rich, natural and won’t overload you. AND they’re easy to incorporate into your daily diet.
A dietitian may encourage you to “eat a piece of fruit”, but the choice you reach for can bring vastly differing nutrients. Put simply, an orange is not equivalent to an apple.
Research can morph everyday foods into “healing foods” overnight. Cinnamon (3 grams a day, about half a teaspoon) has been shown to lower blood glucose in people with diabetes.
Rosemary and oregano are documented to have strong antioxidant contents along with anti-bacterial qualities which is thought to be the reason why they helped preserve meat dishes in early times before refrigeration.
Tea doesn’t have to be green to be good. A cuppa of regular tea now appears to contain the same antioxidant potential – both come from the same bush Camellia sinensis.
So how to make each kilojoule count?
Dr Adam Drewnowski, Director of the Centre for Public Health Nutrition at the University of Washington believes, in today’s climate of obesity concern, we should “make each kilojoule count”. Using the concept of nutrient density, he’s ranked hundreds of natural foods against the kilojoules they provide to come up with what he calls “naturally nutrient-rich foods”. “These are the power kilojoules that maximize the vitamins, minerals and protein from every kilojoule you consume,” explains Drewnowski.
His research is backed up by a classification of over 1113 foods ranked them for their total content of antioxidant compounds by a Norwegian research group. Putting these analyses together and weighing up the research from other papers over the years leads me to my master list of super foods or star foods within each food group.
Vegetables
All vegetables are a nutritionist’s delight but the superstars that turn up time and time again are spinach, members of the cruciferous family (cabbage, broccoli, brussel sprouts), dark-green lettuces (mignonette, rocket, baby spinach leaves), avocados, beetroot and orange sweet potato (kumera). You get the highest quantities of vitamin C, folate, fibre, and minerals without overloading your system. Also included in this group is fresh garlic thanks to its ability to fend off bacteria and viruses, reduce cholesterol levels and thin the blood.
Grains and grain foods
Concentrated sprinkles such as wheatgerm and lecithin rank highly for B vitamins and minerals. They are an easy nutrition supplement for your breakfast.
Brans have fibre concentrated and make a handy addition to top up fibre and prevent constipation e.g. wheat bran, rice bran, oat bran and psyllium.
Dairy
Hardly surprisingly, it’s low-fat yoghurt (and milk) that gives you the most bang for your nutrition buck.
Proteins
Top of the class are pink or red salmon, lean beef steak, pork loin and eggs. Liver and kidney are concentrated in things like iron and vitamin A but have long suffered in popularity with their strong flavour.
Nuts and seeds
Almonds, walnuts, hazelnuts and peanuts rank the highest for nuts. Flaxseed and chia tick the most boxes for the seeds.
Legumes
It’s soy that shines over the other beans and peas.
Fruits
While all fruit is nutritious and variety is important, you can still notice two main types as outstanding. Go for the berries especially blueberries (but also strawberries, raspberries, blackberries and cranberries) and any of the citrus fruit (grapefruit, oranges, mandarins). Kiwi fruit come close as a contender.
Herbs and spices
Of all the foods, spices and dried herbs are the most concentrated in phytonutrients. Those that pack the most powerful punch are cloves, cinnamon, turmeric, oregano, sage, rosemary, thyme, marjoram, sage, mint, saffron and ginger. Chilli also makes this list. Just remember you need to use culinary herbs and spices in generous quantities – not just a garnish - and consume them regularly.
Written by guest contributor, dietitian-nutritionist Catherine Saxelby, and reproduced here with permission from www.foodwatch.com.au.
Tap to call us at 1800 567 348
Fill in your details below and our team will be in contact shortly to answer your questions and get you started.
"*" indicates required fields