‘Some foods are worth their weight in gold – they’re what I call superfoods,’ explains Gillian Mckeith. ‘And if you’re making a commitment to eating healthily and well, these will become your store cupboard superstars. Include one or two at a time in your diet and try not to get stuck in a rut. Variety is key to success.’ Good advice! And with 20 superfoods to choose from, it’s easy to ring the changes.
Blueberries
The dark blue/purple colour of these fruits is down to their antioxidant content. These antioxidants, also found in bilberries and blackberries, protect the eyes and cardio-vascular system as well as having anti-cancer properties.
Raw Cacao Beans
Contain dopamine – a neurotransmitter involved in motor control and feelings of motivation; antioxidants that support immune function and protect the cardio-vascular system; tryptophan which provides that feel-good factor, and the minerals magnesium and potassium. This bean, which is the raw ingredient used to make chocolate, is loaded with live enzymes and phyto-nutrients. While conventional chocolate really is a ‘no-go’ zone – it does you no good at all – the original raw cacao beans, right off the tree, are priceless.
So incredibly versatile, you can use the raw cacao bean powder or nibs in smoothies, yoghurts, desserts, sweets, fruit salads, trail mixes and savoury dishes like quinoa and soup.
Goji Berries
These have been shown to improve blood sugar, control and improve insulin resistance, and contain anti-ageing
and anti-tumour properties. They are packed full of healthy nutrients including calcium, zinc, selenium, vitamin C and antioxidants. Goji berries are high in essential fatty acids, the healthy omegas, which are required for the body’s production of hormones and the smooth functioning
of the brain and nervous systems. The Goji berry is a nutritious powerhouse and is super-tasty. Eat them just the way they are as the perfect snack or add to cereal, trail mixes, yoghurt, muesli and smoothies. Gojis make a sweet tea and can be used as a delicious garnish.
Raw Shelled Hemp Seeds
These contain a good amount of usable protein along with the Omega-3 and Omega-6 essential fats and vitamin E. They are one of the few food sources of gamma-linolenic acid (GLA), the broken-down form of the omega-6 fats that are important for hormone balance and skin health. Incredibly versatile, try eating them sprinkled onto salads, mixed with avocado or sweet potato, added to smoothies, soups or porridge, or just by the handful.4
Flax seeds or Linseeds
As well as being a great source
of the essential fats, especially the commonly deficient Omega-3 fats, flax seeds contain a mucilaginous gel that is great for lubricating the bowel. They also contain lignans that can help balance female hormones and lower blood pressure. Their pleasant, nutty flavour makes them ideal sprinkled on cereals and yoghurts.
Raspberries
These, like strawberries, contain ellagic acid which has been shown to have anti-cancer properties. They are also low in sugar and high in fibre, folic acid and manganese. Use them in juices and smoothies or in delicious seasonal fruit salads.
Artichokes
Traditionally used to stimulate liver cell regeneration and promote bile flow. They may also be used to help prevent fatty plaques building up inside the walls of the arteries, which cause raised blood pressure. Add artichoke hearts to a lentil stew for a deliciously warming supper.
Beetroots
Believed to purify the blood, improve circulation, promote menstruation and aid detoxification. They contain carotenoids and flavanoids as well as folate. Beetroot is a good source of vitamin A, manganese and potassium and has been used in the treatment of constipation. The beetroot’s green leafy tops are especially nutritious as they contain calcium, beta-carotene and iron.
Broccoli
Contains calcium, iron and sulphur, all needed for detoxification. Like other cruciferous vegetables such as cabbage and Brussels sprouts, they contain Indole-3-Carbinol and isothiocyanates which are rich in anti-cancer properties.
Carrots
As well as beta-carotene, carrots also contain lutein and zeaxanthin. These antioxidants protect the eyes, skin and lungs, and protect against cancer generally. Carrots also contain silica needed for musculo-skeletal health.
Sea veggies
Contain a great deal more minerals than land plants, including calcium, iron and iodine. They are detoxifying and alkalizing and so potent that they need only be consumed in small quantities.
Watercress
Contains vitamin C, folic acid, iron, beta-carotene and calcium. Its peppery taste comes from the phenylethyl isothiocyanate content which has anti-cancer properties. It also contains the antioxidants lutein, zeaxanthin and quercetin.
Alfalfa Sprouts
These are historically known as the father of all foods. They contain enzymes, bioflavanoids, phyto-oestrogens, chlorophyll, amino acids, iron, zinc, calcium, vitamin K, B vitamins and magnesium. They are ready when the leaves have turned green. Make sure you rinse them well before serving.
Turmeric
A great source of curcumin which has antioxidant, anti-inflammatory and anti-cancer properties. Add to grains, pulses, stews and casseroles towards the end of cooking.
Raw Sauerkraut
This has traditionally been used to treat constipation and to aid gut function as it contains beneficial bacteria. It is also rich in vitamin C and enzymes that can aid protein digestion. What’s more, sauerkraut is great for improving the health of your liver and even increases libido.
Slippery Elm tea
Contains a mucilage that is really
beneficial for mucous membranes including the digestive tract and lungs. It can aid recovery from surgery, gastro-intestinal disorders, stress-related disorders, respiratory disorders and inflammation. Drink between two and three cups daily for maximum health benefits.
Nettles
These contain chlorophyll, iron, potassium, calcium and vitamin C. They can promote the secretion of milk in nursing mothers, are cleansing to the bowel, blood and urinary tract. They can reduce water retention and high blood pressure, and are a great energiser.
Ginger
This has anti-nausea properties as well as being anti-bacterial and anti-inflammatory. It’s great for treating travel sickness, indigestion and poor circulation. Brewed as a tea, it induces sweating, which helps fevers run their course and can boost the immune system. Fresh ginger grated into lemon and honey is a soothing way to fight off colds and discharge mucus.
Oregano
This herb is one of the richest sources of antioxidants available. It has anti-viral, anti-fungal, anti-bacterial and anti-inflammatory properties. It is great for improving digestion and immune function. Add the fresh herb to soups, stews and casseroles after cooking to preserve its beneficial properties.
The importance of water cannot be over-emphasised. Proper hydration is necessary for brain function, muscle strength, stamina, skin health, digestion, circulation, detoxification, and every body function. Aim for at least eight large glasses a day between meals.
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