HIDING IN PLAIN SIGHT
Eight foods you didn’t realise were so good for you
MARMITE
Even if you’re in the loathe camp, we’ll assume you’re at least a little won over by the prospect of healthier brain function. Studies by the University of York show that Marmite can increase your levels of GABA, a chemical messenger associated with deeper sleep and reduced anxiety, making a slather on toast the ideal addition to your pre-bed ritual. Study authors reckon that it’s due to Marmite’s high levels of moodbalancing vitamin B12.
PASTA
Rethink ravioli’s status on your carb hierarchy: new research in the journal BMJ Open has linked regular pasta consumption with a lower body weight, meaning tuna farfalle has won its place back in your lunchbox. ‘Cook and then cool your pasta,’ advises registered dietitian Laura Tilt. ‘This turns its carbs into resistant starch, an indigestible fibre that not only reduces appetite, but also increases your levels of short-chain fatty acids: molecules that appear to protect against cancer.’ Finally, scientific evidence to support your long-held theory that no meal will ever trump a plate of leftover tagliatelle.
POPCORN
Switch out the traditional drizzle of melted butter for olive oil. A study by the University of Scranton in Pennsylvania found that popcorn contains more health-boosting polyphenols than most fruit – and these nutrients are better absorbed when eaten with dietary fat. Shop-bought popcorn tends to be coated with powdered sugar and flavourings, so buy the kernels and cook them yourself in a saucepan. Two tablespoons is plenty, then drizzle with extra virgin olive oil and add a little organic rock salt.
GOAT SHOULDER
In most parts of the world, goat meat is a perennial favourite, and with good reason. Far from being lamb’s poor relative, ‘goat meat is lean and richer in iron than beef or pork, which helps to circulate oxygen around your body’, according to Tilt. And that’s worth bleating on about. London restaurant Gymkhana has been championing goat from the off, and recipes by the great Ottolenghi include the oft-underused joint, making it the official new kid on the block.
FRUIT JELLY
No longer to be filed in the same mental space as cheese and pineapple hedgehogs – the only reason this dessert will throw you back to your fifth birthday party is its effect on your complexion. ‘Gelatin is a rich source of collagen, which is essential for skin elasticity,’ says Aidan Goggins, a pharmacist with a master’s degree in nutritional medicine. What’s more, a study by Jikei University in Tokyo found that glycine, also in jelly, reduces the time it takes you to fall asleep if you eat it before bed. Beauty sleep, indeed.
PISTACHIO BUTTER
Here’s a fresh jar for your larder. Studies show that pistachio nuts are crammed full of antioxidants, with an impressive profile of BCAAS – the key amino acids linked to muscle repair. Which makes a spoonful your best bet post-workout. DIY by blending salted nuts until creamy.
Pair with apple slices for an enviable midmorning snack.
POTATOES
The humble white spud is an amazing source of slow-burning energy, packed with fibre, potassium and vitamins B6 and C.
But if you really want to take your tatties to the next level, opt for the purple variety. ‘They boast a rich anthocyanin content, like many berries, but in a form that makes them more stable for cooking and potentially better for colon health,’ says Goggins. And that’s the bottom line.
PICKLED EGGS
Independently, boiled eggs and cider vinegar are non-movers on the superfoods list. Yet, together? Dismissed as retro chip shop fare. But no longer. ‘Eggs are a source of brainhealthy choline, plus fat-soluble vitamins D and A,’ says nutritionist Matt Hodges. Vinegar, meanwhile, is linked to improved insulin balance. Make your own with pickling spices, crushed garlic, bay leaves and alcohol – wine, beer or cider will do. Battered saveloy optional.