25 Certified Health Enhancers
Chasing the latest nutritional furors shouldn’t come at the expense of flavour, fun or, crucially, veracity. Our list does away with inflated price tags and modish pretences to present a menu of often underrated ingredients to be incorporated into your daily menu with minimum fuss and maximum benefit
01_ Emmental
A platter of recent studies have brought cheese that little bit closer to superfood status. Our pick of the selection: research published in the journal Nutrients reveals that the probiotics found in Swiss cheeses in particular are proven to boost immunity and lower the body’s stress responses. That’s something we can get on board with.
02_ Flat White
The fixie aficionado’s favourite is good for more than a pick-me-up. “A deluge of research shows coffee drinkers have lower rates of colon cancer, liver disease and even depression,” says Price. But surely black is best? “Some studies suggest a link between coffee and bone loss, but milk’s minerals should negate this,” Price continues. Keep up, posers.
03_ Poussin
Spatchcocked and grilled, poussin – a younger chicken, with a delicate taste – makes for a smart Sunday lunch alternative. “Poussin are slightly leaner than their older siblings with more protein,” says Price. “What little fat they have is weighted toward the good, monounsaturated kind, which promote fat loss.” Athleat.co.uk sources poultry from free-range farms, helping both your nutritional and environmental goals take flight.
04_ Dulse
Native to the waters of the British Isles – and now found in a health shop near you – this red alga was considered a hangover cure in ancient Irish culture. And, since it tastes uncannily like bacon when fried, who are we to break with tradition? Especially when Bailey agrees that it’ll bring you back up to speed after a big night. “Dulse is one of the best natural sources of iodine, essential for the thyroid gland to help maintain metabolism and cognitive function.”
05_ Barrel-aged gin
While our collective negroni infatuation may not last another summer, Britain’s oldest spirit has staying power. As well as containing fewer allergy-triggering sulphites than other tipples, gin’s botanicals carry benefits all of their own. “The largest flavour contributor is juniper, which contains antioxidant flavonoids and compounds such as alpha-pinene, an anti-inflammatory,” says Price. Barrel-aged spirits offer the biggest top-up.
06_ Milk Chocolate
Sating your cravings needn’t always mean a bitter block of 80%. Research in the journal Heart has linked regular chocolate consumption – both Dairy Milk and the dark kind – to a lower risk of harmful atrial fibrillation. Two to six small weekly servings is the suggested dosage. Though taking your medicine draped around a soft nougat and caramel core is liable to reduce some of its potency.
07_ Thyme
Not only will this form the basis of a fragrant stuffing for your next roast dinner, but researchers at Tabriz University in Iran found that rodents fed a thyme extract experienced an impressive three-fold increase in their endurance capacity – which means a liberal serving should help you avoid that post-roast slump. Want to get high (performance) on your own supply? Garden thyme will happily grow on a warm windowsill year-round.
08_ Chicken Liver Pate
Gourmet-minded scientists have shown that even the most indulgent of French bistro fare deserves its spot on your table. Researchers from The Italian Society of Diabetology found that vitamin B5 inhibits the build-up of arterial plaque. And the number one source? Chicken livers, naturellement, packing four times more than avocado. Consider your usual toast-topping smashed.
09_ Sumac
With a tangy, lemony taste recognisable from Mediterranean and Middle Eastern dishes, sumac’s health benefits earn it a spot on your spice rack. “It sits high on the ORAC chart, which ranks foods’ antioxidant capacity,” says Bailey. Not only does that make it a valuable ally in the fight against cancer, but it can slow the signs of ageing, too. It’s the new way to pep up your morning scramble.
10_ Raw Milk
Superior to your standard green top in its vitamin and mineral content, there’s evidence to suggest raw milk is easier to digest for those with lactose intolerances, too. What’s more, pasteurisation “reduces the bioactivity of beta-lactoglobulin, a form of whey protein,” says Dyer. Contact independent farmers Hook & Son to get more muscle from your bottle.
11_ Wood Ear Mushrooms
Native to the UK, wood ear is increasingly regarded as a panacea, used to treat everything from tumours to tonsillitis. And, if you can handle its jellyfish consistency, Bailey reckons it could up your gym game, too: “Polysaccharides from the mushrooms can boost endurance and protect against oxidative damage.” Throw them in your rest- day risotto.
12_ Ramen
Japan’s take on fast food can help you take away quick health benefits. “Bone broths contain dissolved collagen, which has a huge amount of the amino acid glycine. This is shown to improve joint health, may relieve your sleep deficit, and can even give your skin a lift,” says Price. For the DIY version, ditch the pre-prepared ingredients and buy fresh. Better yet, book a table at Wagamama for a nourishing boost.