The Super Foods - Part 3
by Pieta Cedaro APD (Consult Dietician)
In our final article containing the last 4 of the top 12 Super foods we will review tomatoes, yoghurt, citrus fruits and herbs and spices.
9. Tomatoes - especially when cooked.
Tomatoes are one of the best sources of "lycopene"-a form of antioxidant that has been associated with cancer preventing and healthy heart promoting properties. It appears that lycopene helps protect cells and other structures in the body from free radical damage.
In order to make this antioxidant more available to the body cooked rather than fresh tomatoes are a better choice e.g. canned tomatoes, tomato paste, pasta sauces. Furthermore eating cooked tomatoes with a little healthy fat such as olive oil further assists the absorption and potency of lycopene-hence why the Italians do so well on the lycopene front!
10. Yoghurt.
Yoghurt is rich in protein, calcium, B vitamins and healthy gut bacteria. The protein in yoghurt appears to be more easily absorbed by the body compared to milk due to the fact that it is already partially pre-digested by the bacteria it contains. The calcium, lactose, protein and fat found in yoghurt all appears to be better absorbed by the body than that found in milk.
Yoghurt has a low GI and hence produces a slow and sustained release of energy into the blood stream - perfect for diabetics. Some research suggests yoghurt even boosts immune function too. Be sure to choose a low-fat and lower sugar variety and one containing active strands of bacteria that actually survive all the way to the intestine such as those in Yakult and Vaalia.
11. Citrus fruits
Research conducted by the CSIRO's shows a compelling trend of protection against various types of cancers from eating citrus fruits such as oranges, lemons, limes and grapefruit.
The greatest protection is for cancers of the mouth, oesophagus, larynx and stomach where studies showed risk reductions of 40 to 50% by consuming one to two serves of citrus fruit a day. Rich in Vitamin C, citrus antioxidants called flavanones and full of flavour these are one of many Mother Nature's little gifts.
12. Herbs and Spices
Over recent years many herbs and spices have been shown to exert powerful anti-oxidant and anti-inflammatory actions because they are rich in phytochemicals. Thus their role as antioxidants and anti- inflammatory agents is suspected to play a key role in heart disease, cancer, atherosclerosis, arthritis, asthma, allergies, and also cognitive decline.
In addition todelivering antioxidant and other properties, herbs and spices can be used in recipes to partially or wholly replace less desirable ingredients such as salt, sugar and added saturated fat in, for example, marinades and dressings, stir-fry dishes, casseroles, soups, curries and salads. Vegetable dishes and vegetarian options may be more appetising when prepared with herbs and spices.
Here are the top 12 anti-inflammatory herbs and spices.
Ginger
Turmeric
Black Pepper
Cinnamon
Rosemary
Basil
Cardamom
Chives
Coriander
Cloves
Garlic
Parsley
Now that you have all the evidence it is your job to incorporate more of these wonderful gifts of Mother Nature into your daily diets so you can maximise your antioxidant, vitamin and mineral and fibre intake to in turn help you live healthier for longer. Bon appétit!