The Super Foods
by Pieta Cedaro APD (Consult Dietician)
While there are no perfect foods the following rate as my top 12 as they have been consistently shown to exert a number of health benefits in quality nutrition research due to their being good sources of fibre, antioxidants, phytochemicals and vitamins and minerals and probably many other components we are yet to understand. Over the next three newsletters we will look at the value of four super foods in each edition. Firstly we will look at oats, broccoli, berries and soy beans, followed by walnuts, fatty fish, tea and leafy greens and finally tomatoes, yoghurt, citrus fruits and herbs and spices will be on show. Enjoy!!
1.Oats:
Oats are king of the whole grains containing small amounts of "good" fats, plenty of B vitamins, minerals and they also contain potent phytochemicals, phenolic compounds in outer layer of grain, which act as antioxidants. They also have a low Glycaemic Index (GI) meaning they are broken down slowly by the body to release glucose into the blood-stream providing sustained energy release over time. This helps to control violent swings in blood glucose levels and keeping you fill fuller for longer. Thus they are a great choice for those with diabetes or wanting to lose or maintain a healthy weight. Oats are also high in soluble fibre which helps reduce cholesterol levels by lowering the absorption of cholesterol in the intestines.
2. Broccoli:
These little trees are one of the most powerful cancer fighting vegetables available, containing high concentrations of vitamin C, beta-carotene (the precursor of vitamin A), folate, vitamin E and several B vitamins and minerals like iron and calcium. All this for very few kilojoules (calories)! Broccoli is also high in soluble fibre helping to maintain bowel health and lower the absorption of cholesterol from the intestines. Just don't overcook it! Try blanching and tossing in a little olive oil and garlic and a sprinkle of salt and pepper and it is just delicious.
3. Berries.
Berries are full of unique antioxidants that reduce the effects of free radicals helping to protect the body against degenerative diseases such as cancer and cardiovascular disease. They are also really low in kilojoules and packed with vitamins such as Vitamin C, fibre there is also some evidence to suggest certain berries such as the Acai and Blueberries can assist in motor control, short-term memory function, co-ordination and balance.
4. Soybeans:
As a plant source of protein, soy beans contain all the essential amino acids the body requires and contain more than double the amount of protein of most other beans. They are high in fibre and research suggests they guard against heart disease and hormone dependent cancers such as prostate, cervical, colon and breast and in some cases reducing hormonal symptoms. It is the protein component and the unique phyto-oestrogens (plant hormones called isoflavones) of the soybean that are believed to provide the greatest protection so try to increase your daily intake of protein rich soy products in foods such as calcium enriched whole bean soy milk (e.g. Vitasoy lite So Milky), tempeh, tofu, and edamame (little green soybeans).
Next month: Another four entries into the Superfoods category.