Superfoods contain lots of vitamins and minerals, and also natural plant molecules which have powerful antioxidant or anti-inflammatory properties. Antioxidants have been shown to reduce the damaging effects of free radicals, scavenging atoms that have been linked to the development of heart disease, arthritis and Alzheimer’s among others.2
Often a superfood can promote health beyond simple nutrition. For example, some superfoods, like oats, are wholegrains, and have been shown to help reduce cholesterol and regulate blood sugar.3
There may be no such thing as a miracle food, but these plant foods can still make a valuable contribution to a healthy, balanced diet:
This fruit contains a host of nutrients, including fibre, vitamin A, vitamin C and some B vitamins, plus calcium, potassium – needed for the nervous system and muscle health – and iron, for red blood cells.6,7 It also contains three times as many antioxidants as green tea.8
A 2012 randomised placebo-controlled study by Sheffield Hallam University showed that drinking 330ml of pomegranate juice every day could lower blood pressure in healthy, middle-aged people.9A blue-green marine algae, spirulina is a great source of protein, calcium, iron, magnesium, essential for energy release and electrolyte balance, potassium and also phosphorus, needed for good bone health.11,12
A 2014 study in Journal of the Science of Food and Agriculture found that taking 1g of spirulina per day for three months lowered overall cholesterol by almost 9% in people with raised levels of blood fats.13This wholegrain isn’t just a great source of fibre. It’s also higher in protein than most grains – it contains a good balance of essential amino acids – plus magnesium, B-vitamins, iron, potassium, calcium, phosphorus, copper, manganese, zinc and vitamin E, both of which help protect cells from oxidative stress.14,15 It also contains antioxidants, including quercetin, which have been shown to have anti-inflammatory and anti-microbial effects.16
A 2004 study on people who ate quinoa instead of gluten-free breads and pastas experienced a drop in blood sugar, insulin and blood fat levels – factors important for heart health.17Dark green, leafy vegetables are all superfoods, but many think kale wins the prize for its very high levels of vitamin C, vitamin A and vitamin K – needed for bone health and blood clotting – and vitamin B6, which is important for the nervous system and immune health: plus minerals iron, manganese, calcium, copper, potassium and magnesium.18,19
It’s also high in lutein and zeaxanthin, two nutrients important for eye health.20 A French 2006 population study showed that people with low levels of these nutrients in their eyes were at increased risk of sight-threatening diseases such as age-related macular degeneration and cataracts.21Sources
1. EUFIC. The science behind superfoods: are they really super? 2. Lobo V, et al. Free radicals, antioxidants and functional foods: Impact on human health 3. Mayo Clinic. Dietary fibre: Essential for a healthy diet 4. Modality Partnership. NHS website – What are superfoods? 5. NHS Choices. Miracle foods myths and the media 6. BBC Good Food. The health benefits of pomegranate 7. European Commission. EU Register on Nutrition and Health Claims 8. Basu A. Pomegranate juice: A heart-healthy fruit juice 9. Lynn A, et al. Effects of pomegranate juice supplementation on pulse wave velocity and blood pressure in healthy young and middle-aged men and women 10. Hewlings SJ, Kalman DS. Curcumin: A Review of Its Effects On Human Health 11. Lana Burgess. Medical News Today. What are the benefits of spirulina?12. As Source 9
13. Mazokopakis EE, et al. The hypolipidaemic effects of Spirulina (Arthrospira platensis) supplementation in a Cretan population: a prospective study 14. Kris Gunnars. Healthline. 11 proven health benefits of quinoa15. As Source 9
16. Park JH, et al. Antioxidant and Antimicrobial Activities of Quinoa (Chenopodium quinoa Willd.) Seeds Cultivated in Korea 17. Berti C, et al. In vitro starch digestibility and in vivo glucose response of gluten-free foods and their gluten counterparts 18. Kris Gunnars. Healthline. 10 health benefits of kale
19. As Source 9
20. As Source 20