25 Fresh Superfoods

These certified health-enhancers will liven up your daily menu and benefit both body and brain, without emptying your wallet

01/ Black Garlic

Once niche, now everywhere – as ketchup, in supplement form or as sweet ‘snacking’ cloves – black garlic’s antioxidant activity rockets during fermentation, reports a Korean study*. Compounds like alkaloids and flavonoids have huge benefits, including reducing the inflammation that can impair memory and brain function. Dark magic.

02/ Onsen Tamago

Scorching your eggs can reduce their nutrient content. These Japanese ‘hot spring eggs’ are cooked low and slow, resulting in a custardy texture – and preserving their amino acids, vitamin D and carotenoids. Boil a litre of water, turn off the heat, add 200ml cold water, 2 eggs and cover for 12 minutes.

03/ Crickets

As well as a solution to our over-reliance on animal protein, crickets have legs as a legit superfood. They’re a source of muscle-supporting nutrients such as magnesium, calcium, zinc, copper and iron, and contain the prebiotic chitin, which promotes a healthy gut.

04/ Celeriac Puree

It’s a great source of vitamin K, ‘which is associated with strong bones’, says Brooks, thereby reducing your risk of a training-related mishap. Moderating your carb or calorie intake? Sub it in for your usual rice or spuds, suggests Brooks.

05/ Swiss Cheese

It seems 2020 wasn’t all bad news: a study from Iowa State University correlated cheese intake with protection against cognitive decline – ‘a pleasant surprise’, the scientists said. The Swiss variety is rich in protein and useful probiotics.

06/ Kiwi Fruit

Oranges may be the vit C OG, but they’re not the superior source. A single kiwi hits 140% of your RDA for the vit – on which most men fall short. ‘Consuming two before bed may even improve sleep quality,’ says Brooks. Sweet dreams are made of these.

07/ Tinned Tomatoes

Been saving up for a sunny summer getaway? ‘Lycopene and other carotenoids found in tomatoes may reduce the harmful effects of UV rays,’ explains Brooks. ‘Opt for plum tomatoes, as they contain more phytonutrients.’ Cooked beats raw for bioavailability: we rate tinned San Marzano varieties for flavour.

08/ Fresh Figs

‘They’re a powerhouse of minerals,’ says Linford, ‘which may help to control blood pressure, as well as being rich in fibre for healthy bowel function.’ That ticks off two notable health issues for men over 40. As a snack, they’re so-so. But combine them with rocket, feta and balsamic and… bellissimo.

09/ Yuzu

This tangerine-sized east Asian fruit has been cropping up all over UK menus, and is predicted to land on supermarket shelves soon in the form of mustards, dressings and pickles. ‘The flavonoids hesperidin and naringin, found in its skin and flesh, may reduce excess blood clotting, which is linked with a higher risk of heart disease and stroke,’ says Brooks.

10/ Saffron

There’s a reason we all feel better after a good biriyani. Studies have shown that the Persian spice contains compounds associated with better mental health. ‘It may improve mood by increasing the action of the neurotransmitter serotonin, and by reducing the impact of chronic stress on the brain,’ suggests Brooks.

11/ Sour Aubergine

‘Fermented veg – also referred to as fizzy veg – are superfoods for gut health,’ says Linford. But if you’re hungry for more options than sauerkraut and kimchi, try this eastern European alternative. What’s more, ‘aubergine is rich in fibre, as well as antioxidants that help limit oxidative stress’, Linford adds.

12/ Plantain

Add this African and Latin staple to your post-gym carb repertoire. Chowdhury points to plantain’s impressive vitamin C content, while also flagging a German study in which muscle soreness and recovery rates fell when footballers fuelled up on the fruit. Grill on a barbecue or peel and roast in the oven.

13/ King Oyster Mushroom

‘Not just “king” for their size, but also for their nutritional benefits,’ says Linford. ‘These dynamos of fungi contain beta-glucans, known for their immune-modulating properties, helping to protect from disease. They might benefit heart health, too.’

14/ Purple Potatoes

Admittedly, their USP is that they look cool in photos, but these amethyst-like tubers have nutritional merits, too: ‘Anthocyanins cause the purple pigment in foods,’ says Mandikate. ‘These antioxidants have been shown to support neurological health.’

15/ Oxtail

Give your next stew a meaty upgrade. ‘Oxtail is a source of calcium, essential to keep bones strong, while its selenium is an antioxidant,’ says Chowdhury. It’s popular with athletes due to its ability to support muscle elasticity, he says.

16/ Green Papaya

This Thai-salad staple is too good to save for your monthly takeaway. ‘Its antioxidants may reduce the risk of heart disease and diabetes,’ says Brooks, ‘while its lycopene is associated with improved skin health. It also contains papain: a protein-digesting enzyme.’ Which makes it the ideal accompaniment for your stir-fried beef.

17/ Anchovy Paste

‘A rich source of the omega-3 fatty acids, anchovies are associated with heart and brain health, and contain helpful minerals, too,’ says Linford. Not keen on sticking them in salads? Buy as a paste and add a squeeze to sauces for a salty, umami kick.

18/ Broad Beans

A top source of copper and manganese, which support fat loss and blood-sugar management. Eat yours in the form of ful medames – a traditional Egyptian breakfast dish with cumin, herbs, lemon and chilli. ‘It’s a great source of plant-based protein and fibre,’ says Linford.

19/ Leeks

When it comes to the allium family, onion and garlic hog all the glory. They shouldn’t: leeks contain the same heart-healthy, antiinflammatory compounds, says Mandikate. ‘Plus, they’re a great addition to soups.’ Leeks also contain a substance called kaempferol, which has been linked to a reduced cancer risk.

20/ Tinned Artichokes

An underappreciated nutritional powerhouse, artichokes ‘contain folate, vitamins K and C and are a great source of fibre’, says Mandikate. Their cynarin content also helps to break down fats. Don’t bother prepping them yourself: buy tinned, chop, dress and add to any meat or pasta dish.

21/ Chocolate

In need of a pick-me-up? A study of younger men from Aristotle University of Thessaloniki in Greece linked flavonoids of the kind found in cocoa to a 32% reduced chance of erectile dysfunction. Pair your square with a shot of espresso – which has similar powers – to amplify the effects.

22/ Grilled Mackerel

Opt for handline-caught mackerel if you want your oily fish to be planet-friendly and sustainable. It also happens to be incredible grilled whole on the barbecue with oil, salt and lemon. Mackerel is one of the best sources of vital EPA and DHA fats, plus vit D for testosterone production. True man food.

23/ Ostrich Steak

‘It’s comparable to beef in many ways,’ Chowdhury says, dishing up B12, iron and zinc. ‘Ostrich might help to boost blood oxygen delivery and muscle mass in athletes,’ he suggests. It’s lean, too – and available via British farms.

24/ Whole Milk

‘Since the 1980s, the concern regarding whole milk has been its fat content, but in a 2012 meta-analysis*, scientists failed to find any convincing observational research linking dairy fat to heart disease or obesity,’ says Chowdhury. It’s also a cheap post-workout drink. ‘Research shows its 3:1 ratio of carbohydrate to protein is effective for recovery.’

25/ Low-ABV Beer

Yes, they’re everywhere right now, but your 0.5% brew has benefits beyond keeping you fit for the Friday work catch-up. A Spanish study* found a bottle a night reduced anxiety and improved sleep in stressed workers. It’s thought that hops raise levels of the ‘calming’ brain chemical GABA.