do super foods make you a super person?

By Fiona Kirk

Did Superman eat ‘superfoods’ or did he just have ‘super genes’?  Fruits and vegetables are super foods, fish and shellfish are super foods, herbs and spices are super foods, lean meat, poultry and game are super foods, fresh nuts and seeds are super foods, beans and pulses are super foods and sea vegetables are superfoods.  In fact, the way I see it, ‘superfoods’ are really the foods which supply the ‘energy’ to enable our bodies to work super-efficiently.  Foods that help us grow, repair and regenerate.

So, what should they contain?  A combination of top quality proteins, carbohydrates and fats providing the full range of essential vitamins and minerals.  But, no ONE food (super or otherwise) can provide all of these, so variety is key. 

Why Super Foods?

Why do we need the above to work super-efficiently?  Because, if we are deficient in these nutrients, the growth, repair and regeneration will be less than super-efficient.  Imagine you have just taken delivery of a fabulous, bright red, brand spanking new Ferrari (you wish!)  It’s highly unlikely you are going to fill it up with second-rate fuel.  Sure, it will run OK, but you’re not looking for an OK performance from a machine that costs the equivalent of a one bedroom flat are you!  You’re going to cruise down that motorway happy in the knowledge that you are running your super car on super-fuel!   
The same applies to your body.

Favourites

Here are some of my favourites.  Get them on your shopping list NOW and make a point of ‘googling’ them to discover a host of recipes you can include in your diet – AND ‘spread the word’!

Berries and Cherries – strawberries, raspberries, blackcurrants, redcurrants, blueberries, cranberries, brambles, loganberries, bilberries, gooseberries, mulberries, black grapes, cherries.  Their high antioxidant and high fibre content ensures they have a deep cleansing and, ultimately, anti-ageing effect.

Beans and Lentils – broad beans, adzuki beans, mung beans, chickpeas, cannellini beans, flageolet beans, runner beans, kidney beans, black beans, soya beans, red, green and puy lentils.  They give a constant source of energy throughout the day, with a steadying effect on blood sugar levels.  They contain plant oestrogens which have a stabilizing effect on the menstrual cycle and are excellent intestinal cleansers and increase the friendly bacteria of the gut to aid digestion.

Seeds – pumpkin, sunflower, sesame, flax (also known as linseeds), hemp, psyllium.  I just have to ‘rant’ about these in the hope that you get as passionate about them as I am!  Each seed contains the germ of a new life and all the food a tiny plant needs to begin growing. A plant’s seed must contain enough energy for sprouting a whole plant.  That’s a big job, so they have to be very nutrient-rich to grow the first root, the first stem and the first leaves.  Two of the 50 essential nutrients we must have and cannot live without come from seeds.  These essential fatty acids (EFAs) are best known as Omega 3s and Omega 6s.  Think of them as ‘superfuels’.  These fatty acids are VITAL for the functioning of every cell in our bodies (essential) but our bodies cannot make them – we have to obtain them from our diet (a bit like vitamins).

Sardines – ‘tops’ for vitamin D which is essential for calcium uptake and distribution in the body and consequently strong bones.  The calcium content of the bones in the fish are the added bonus and their richness in omega 3 essential fats further increase the absorption of calcium from the gut (as well as reducing calcium loss).  A fabulous bone food

Broccoli – high in both antioxidants and fibre, broccoli is a deeply cleansing vegetable.  It cleanses not only the entire digestive system, it purifies and stimulates the liver too – the body’s most important organ of detoxification.  Folic acid is particularly valuable for pregnant women and helps protect against spina bifida in unborn babies and strengthens the nervous systems and blood cells of mothers and babies

Honey – not only delicious but also possesses a range of health-giving properties.  It is a potent antiseptic and a well-known remedy for colds, coughs and sore throats.  A great natural remedy for all kinds of gastroenteritis, including travellers’ tummy.  Should be used in moderation, however as it is high in calories and like sugar, can cause tooth decay

Mango - very low in saturated fat, cholesterol and sodium. They are also a good source of dietary fibre and vitamin B6, and a very good source of vitamin A and vitamin C.
For those who are physically active, whether working out or constantly on the go, mangos are a great way to replenish that lost potassium.  An average sized mango can contain up to 40% of your daily fibre requirement. If you are eating your mango-a-day, irregularity is not going to be a problem for you either! Research has shown that dietary fibre has a protective effect against degenerative diseases, especially with regards to the heart; may help prevent certain types of cancer, as well as lowering blood cholesterol levels.

Turmeric + Ginger – turmeric contains curcumin which has extensive anti-mutagenic, anti-carcinogenic and anti-tumour powers.  It also has an important role in any anti-arthritis plan.  Turmeric and rosemary provide not only anti-oxidant flavanoids, but also compounds which boost the Phase 2 enzymes which detoxify toxins and carcinogens.  Turmeric has long been used as a herbal anti-inflammatory agent.  The only known side-effect is that, in some people, it turns the sweat yellow.  Low anti-oxidant consumption is a risk factor for developing arthritis.  Some anti-oxidants such as beta carotene reduce symptoms in animal models or arthritis.  Other anti-oxidants such as those found in ginger, reduce swelling and pain in clinical trials.

Eggs – they have GOT to be fresh, produced by the ‘happiest chickens’ and even better, fed on omega 3-rich grains.  Yes, fresh eggs contain cholesterol, which seems to frighten the ‘boiled egg + soldiers’ out of people!  BUT they contain no COPs (Cholesterol Oxidation Products formed when animal fats are heated) and can be eaten with impunity.  Their phospholipids content boosts levels of HDLs (the ‘good cholesterol’) but they have to be cooked properly!  Boiled, poached, scrambled or ‘omeletted’