Superfoods: The health boosters that are bigger than a passing fad
There's plenty of debate around calling some foods 'super', but some really do deserve the title
The idea of superfoods gets thrown around every season with some new and miraculous berry or veg being touted as the latest good health elixir.
So it's no wonder that we've becomg a little dubious of the health benefits. Is it all just a marketing term or do certain foods posess enough nutrients to make a noticable difference?
Lovisa Nilsson, nutritionist at health and fitness app Lifesum, which recently launched in the UK helps us shed some light.
"Some foods do have such generous helpings of minerals that they derserve their title of 'superfood' but before you spend a fortune trying to consume every item labelled as such, consider your body’s needs and plan a balanced diet, nutriend-richdiet that works for you
"Most fruits and vegetables are rich in nutrients, in their own rights, and should be part of your diet."
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For extra heath boosts, Lovisa recommends:
Strawberries
No longer is the strawberry just a seductive treat or a fruit synonymous with the summer; new research shows that our favourite red fruit is packed with minerals and vitamins that combat harmful fats and lower cholesterol.
Strawberries reduce low-density lipoprotein (LDL), the harmful form of cholesterol, by nearly 14 per cent according to research carried out by Università Politecnica delle Marche, Italy. Further research showed that eating strawberries also reduces the damage that alcohol can have on the gastric mucosa, strengthens erythrocytes, or red blood cells, and improves the antioxidant capacity of the blood.
Coconuts
Coconuts have long been hailed as a natural source of nutrition. Aside from being a great aid to weight loss, coconuts are also antioxidants which help to promote healthy hair and skin, and can help your body absorb magnesium, vitamins and calcium.
They contain medium-chain fatty acids (MCFAs) found in coconuts which are not stored in the body but are instead broken down and used for energy production. And by-products such as coconut oil contain minerals that aid cholesterol level maintenance and increased level of immunity. As much as possible, opt for fresh coconuts that still contain the enzymes that can help repair the body.
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Avocados
Avocados are packed with high amounts of fibre, plant sterols, magnesium, folate, protein, potassium, vitamins B6, E and K. I recommended eating avocado if you have troubled skin because, unlike other fruits, it contains Omega-9 fats that repair damaged skin by reducing redness and irritation.
Though it is true that avocados are high in fat, it is worth noting that they contain monounsaturated fats that account for a major portion of avocado fats. Avocado is also a rich source of phytosterols such as beta-sitosterol, campesterol, and stigmasterol and they are key supporters of our inflammatory system that help keep inflammation under control. The monounsaturated fats contained in avocadoes, are also seen to reduce the risk of heart diseases.
Lingonberries
One of the latest fruits to be classified as super, lingonberries contain a vast amount of essential nutrients and anti-inflammatory and infection fighting properties which, when incorporated into your diet could really improve your health.
Lingonberries help control your metabolism by boosting the levels of the good cholesterol, HDL. Secondly, they help to keep your blood pressure low and decrease the risk of exposure to metabolic syndrome which leads to diseases like obesity and diabetes.
The Swedish berries also contain proanthocyanidins that help fight off infections and a polyphenol called flavonoid that protects against chronic inflammations that cause heart disease and cancer. Finally, because they are rich in fibre they help the digestive system function, leading to a healthy and happy stomach.
Quinoa
Although often referred to as a grain, quinoa is actually part of the spinach and tumbleweed family. However, no matter its classification, this food is packed with nutrients that make it a stand out grain compared to its counterparts. Quinoa considered the most protein-rich grain known and contains all the 9 amino-acids including lysine. Quinoa is also rich in minerals and vitamins such as iron and magnesium and releases insulin in the body which is needed to carry tryptophan to the brain.
Lovisa adds: "Using an app like Lifesum allows you to find out their foods’ nutritional value, with over five million pre-loaded food types and meals, to help you stay informed about your health."
