Top Ten Super Foods
Kamalpreet Kaur Badasha
These super foods are the ‘must-have’ accessories to a healthy balanced diet.
Blueberries
A nifty little number which is sure to put a spring in your step. Blueberries are one of the best sources of anti-oxidants. Anti-oxidants may help slow down the ageing process. Blueberries are known to slow short term memory loss.
They contain pterostlibene a compound shown to lower cholesterol and so protect against heart disease. They contain ellegic acid which is thought to prevent cancer.
Brazil Nuts
The nut that is sure to keep you beaming with happiness. It contains selenium a protector against depression, cancer and Alzheimers disease.
The potassium in bananas lowers blood pressure helping to maintain a healthy heart and reducing the risk of a stroke.
While the vitamin B6 in them is good for healthy skin and hair.
Green Tea
A chat and a cup of tea helps in all situations but green tea has added benefits. The antioxidant, catechins, found in green tea protects the artery walls against heart disease damage and prevents formation of sticky blood clots linked to strokes. Catechins stimulate metabolism and has anti-cancer properties.
Green tea contains theanine which is a natural relaxant.
Tomatoes
The main star of salads and pizzas shows why it has the X-factor in the kitchen. Tomatoes are rich in the antioxidant lycopene, which is thought to help fight against cancer and heart disease. Lycopene is more potent than vitamin C in stimulating the immune system.
Lycopene is more easily absorbed by the body when cooked.
Salmon
The fish of the moment is salmon a good source of omega 3 fatty acids. Omega 3 fatty acids help to reduce cholesterol in the blood stream and prevent heart disease.
Omega 3 fatty acids have been linked with protecting against cancers and relieving autoimmune diseases like rheumatoid arthritis and asthma.
Omega 3 is good for the brain. It has been linked with accelerated learning and attention span in children and helping mental functions in the elderly.
Spinach
The funky green leafy vegetable is a source of vitamins A and C, folic acid and magnesium. These compounds help control cancer, reduce heart disease and stroke risk. It may help prevent osteoporosis and improve your eyesight.
Beans
The under rated bean is making a come back. Beans are high in protein and complex carbohydrates. Beans contain both soluble and insoluble fibre.
Phytochemicals and protease inhibitors in beans may help prevent cancer. Beans are known to be a nutritional powerhouse of iron and calcium.
Olive oil
The oil that really makes a difference to your diet. Olive oil contains high levels of monounsaturated fats that help lower blood cholesterol levels. This helps to maintain a healthy heart.
Olive oil is also an excellent source of vitamin E which thins the blood. This is important in preventing strokes.
Broccoli
This green giant has phytochemicals that appear to halt tumour growth and give your immune system a boost. An excellent source of vitamin C.
Folic acid in broccoli is thought to be of major benefit in preventing heart disease.
Broccoli contains an antioxidant called lutein that can delay the progression of age-related macular degeneration (AMD).
