One way to help assess the nutritional merits of a diet or eating plan, is to check out the number of super foods it contains. Super foods are better than others for your health. They can extend your “health span”, prevent disease and may even reverse the effects of aging.
So, if you’re dieting, make sure you include these foods to help you transform into a superman or woman.
Let’s take a closer look at five of the best:
Green and gold kiwifruit
One of the most nutrient dense fruits with low kilojoules. Gold has twice the vitamin C of an orange and the same potassium content as a banana. Both green and gold also contain zinc, magnesium, folate and dietary fibre. Plus kiwifruit is one of the few low-fat dietary sources of vitamin E. With very powerful antioxidants, kiwifruit has been studied for its heart, blood vessel and cancer protection, enhanced immunity and protection against macular degeneration (a leading form of blindness).
Oats
Oats are the superstars of the whole grains. Wholegrain foods are associated with reduced cardiovascular disease and several cancers, with a 68 percent decreased risk of coronary heart disease observed in high wholegrain diets. Oats are rich in beta glucan soluble fibre and are low GI. They can help lower cholesterol (LDL), control blood sugar levels and help with satiety (feelings of fullness). They also contain potent phytochemicals, phenolic compounds in outer layer of grain, which act as antioxidants.
Yogurt
You get a great calcium boost from yogurt, but it’s the probiotics that make it a super food. Probiotics, sometimes referred to as aBc bacteria, are live cultures found in certain yogurts and there are different types or strains available. Emerging scientific evidence suggests that probiotics offer a host of benefits including promoting gut health, immune protection, cancer prevention, cholesterol lowering as well as helping treat conditions like traveller and toddler diarrhea and atopic eczema.
Blueberries
These brightly coloured fruits deliver high levels of antioxidants called anthocyanins. Anthocyanins have been shown to lower cholesterol, prevent blood clotting, protect body cells and decrease the effects of brain ageing. That’s why they’re sometimes referred to as the ‘brainberries’.
Spinach
This dark green, leafy vegetable contains a synergy of phyto-nutrients and antioxidants including vitamin K, coenzyme Q10, folate, iron, and the carotenoids — lutein, zeaxanthin. Folate is especially important for women planning pregnancies, heart health and cancer protection. So it’s not just Popeye who should be getting his fill.
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