The top 20 superfoods for a super new you
Dr Johanna Ward reveals 20 superfoods that improve health and increase longevity
1 Broccoli contains an abundance of vitamins, minerals, phytonutrients and antioxidants, not to mention sulforaphane, which supports liver detoxification and has been shown to block tumour growth. It also helps fight infection and is associated with a reduced risk of heart disease and cancer.
2 Kale is probably one of the most beneficial greens around, so get it into as many dishes as you can. It is immune-boosting and has significant antioxidant power.
3 Spinach is a super all-rounder when it comes to nutrients. It is full of vitamins A, C and K, has manganese, magnesium, calcium, iron, folate and potassium and is loaded with antioxidants and phytonutrients (natural chemicals found in plants). Spinach fights free-radical damage, too.
4 Bell peppers are rich in quercetin, flavonoids, carotenoids, vitamin C and ferulic acid, all of which help combat free radicals and reduce inflammation. Bell peppers actually contain more than 30 phytonutrients, so their nutrient capacity is quite phenomenal.
5 Sweet potatoes are anti-oxidant and nutrient-packed superfoods. Loaded with fibre, antioxidants, phytonutrients, vitamins and minerals, they are great for combating renegade free radicals that otherwise could damage your DNA.
6 Avocados are nutritious fruits, rich in healthy fats and fibre and containing more than 20 vitamins and minerals. Avocados contain more potassium than bananas and are loaded with monounsaturated fatty acids, which are great for the heart.
7 Legumes are full of natural goodness, including zinc, iron, folate, potassium and fibre, and are low-calorie sources of healthy fats, protein and fibre. Lentils are particularly good for you as they are high in fibrous prebiotics. Sprout them to double their antioxidant capacity.
8 Goji berries’ potent antioxidant properties have given them a long run in traditional medicinal therapies and they are linked to longevity, strength and sexual vigour. Studies have shown they are beneficial for diabetics, protect the heart, can improve sexual function and are of benefit to the brain. They are also good for vision.
9 Strawberries are anti-inflammatory and help reduce blood pressure and oxidative stress, which can lead to cell and tissue damage. They also reduce your cholesterol levels. Just eight strawberries contain 120 per cent of your daily vitamin C needs.
10 Blueberries are powerful anti-ageing and anti-cancer allies. Try to eat one serving every day, as these berries are rich in antioxidants, polyphenols and
anthocyanins, the pigment that gives them their beautiful blue colour. The great thing about blueberries is that they are native to Europe so we don’t have to ship them halfway around the world, leaving a trail of diesel and carbon.
11 Chia seeds are among the healthiest foods on the planet. They are a superb source of vegetarian omega-3 and are loaded with nutrients. They contain abundant antioxidants and have a good balance of amino acids, the building blocks of tissue.
12 Flaxseeds are powerful superfoods and the richest vegetarian source of omega-3. But they also have other health benefits, including lowering blood pressure, reducing atherosclerosis and protecting against some cancers. To get the full benefits, eat them as ground flaxseed or as flaxmeal.
13 Nuts are nutritional powerhouses. Studies show that regular consumption of a handful of nuts can add up to two years to your life. Nuts are a healthy source of fat and are packed with protein. Of all nuts, walnuts seem to have the best health profile and cancer-preventing benefits.
14 Garlic is closely related to leeks, shallots and onions and is top of the list of anti-cancer foods listed in 2009’s Food Chemistry journal. It’s useful for reducing blood pressure, boosting immunity and reducing oxidation.
15 Mushrooms are a functional food, which means they play a role in human health beyond just nutrition. Low in calories and dense in micronutrients, they are thought to be one of the most researched anti-cancer agents. The shiitake mushroom has been singled out as the most beneficial mushroom to human health and is thought to help protect against 200-plus conditions.
16 Cacao is a true superfood. It contains more antioxidants than blueberries, but has a strong aftertaste that is bitter – like eating coffee beans. The higher the cacao in a dark chocolate, the more bitter the taste. Dark chocolate containing more than 75 per cent cacao delivers great antioxidant benefits.
Just a few pieces will suffice, though.
The flavanols in cacao can stimulate the cells that line the insides of blood and lymphatic vessels to produce nitric oxide, which is beneficial for vascular health.
17 Spirulina may well be the most nutritious superfood on the planet, gram for gram. It is amazing and is one of nature’s most perfect foods. Spirulina is a highly nutritious biomass of cyanobacteria, a type of blue-green algae, and is packed with vitamins, minerals, high-quality protein and omega-3. Yet it is very low in calories. It became famous after US space agency NASA introduced it as a food supplement for its astronauts.
18 Kefir is a yoghurt-like fermented milk drink and a wonderful source of probiotics. Modern diets have virtually lost their probiotic content, leaving our guts perilously low in healthy bacteria. Kefir can also be found in dairy-free form, like coconut kefir, for those who are vegan or intolerant of dairy products.
19 Green tea is one of the healthiest drinks on Earth and should definitely feature in any longevity. Green tea contains the anti-cancer phytonutrients catechins, so it is about 15 times more powerful in antioxidant activity than blueberries. It has been linked to a reduction in heart disease, cancer, obesity and Alzheimer’s risks.
20 Herbs and spices often have powerful health benefits. Oregano, turmeric, ginger, sage, parsley, chilli, cayenne pepper, cumin, rosemary, mint and cinnamon all have anti-inflammatory and antioxidant benefits and have been included in the human diet for centuries to help protect against disease.
Superfoods To Superhealth (Zenii, £30) by Dr Johanna Ward is out now. For more information, visit drjohannaward.com.