Love your body with the right foods
Every few months or so, usually following a scientific study, the media documents the unique health benefits of one nutrient-rich food and, as a result, the food is often rebranded a ‘superfood. ’ Most recently Swedish lingonberries were honoured with this title after a study by Sweden’s Lund University revealed their nutritional value.
The superfood title is often regarded as little more than a marketing term but, when eaten as part of a balanced diet, superfoods have vast health benefits and deserve this label. Yet as with any health and fitness trend, it is important to use common sense and not get carried away by the hype. My three key rules for getting the most out of superfoods are as follows:
1. If you have a limited budget make sure you research which superfoods will compliment your own body’s needs and shop accordingly.
2. Don’t believe everything you read; food companies often brand salads, sandwiches and ready-meals as healthy simply because they include one well-known superfood, when in reality, the meal might be high in salt or include a high-calorie dressing.
3. Do not rely on a single superfood to keep healthy; eating a few lingonberries a day, alongside junk food, will not help you reach your health goals. In a similar vein, do not only eat superfoods; they should complement, not replace, your essential daily nutrients such as carbs and protein.
Six superfoods to incorporate into your diet:
Lingonberries
Lingonberries have a wide range of essential nutrients, anti-inflammatory and infection fighting properties so incorporating them into your diet will give you a number of health benefits. Firstly, lingonberries help regulate 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. Thirdly, lingonberries 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.
A common way to eat Lingonberries is in jam, often served with Swedish meatballs however, as with many sweet condiments, this jam has a high sugar content. It is actually best to eat lingonberries raw because boiling them can affect their nutritional value. Try adding frozen lingonberries to your smoothie, cereal and granola, or make raw lingonberry jam by blending the berries together with a natural syrup like maple syrup or agave extract.
Blueberries
When blueberries were marketed as a superfood in the mid 2000’s, it was reported in The Telegraph that their sales went up 132% in just two years. There has been unwavering demand for these berries that are easily purchased on the consumer market and can be incorporated into a number of tasty recipes. They were given the superfood title due to their high levels of polyphenols that positively impact the nervous system and brain function, helping to combat memory loss and enhance your mood. They are also high in antioxidants that help fight wrinkles. Aim to eat half a cup to one cup of blueberries per day or add them to a juice or smoothie but take caution when buying so-called ‘super juices’ containing blueberries or cranberries as the sugar content can be very high.
Kale
This superfood is extremely low in calories, has zero fat and high levels of fibre, helping to keep you fuller for longer. The lutein found in kale will keep your eyes healthy and the high levels of vitamin C will help support the immune system. If you are on a vegan or dairy-free diet, eating kale is a great way to increase your calcium intake. I recommend adding a side of kale to your evening meal or making your own homemade kale chips for a healthy snack. Simply spread the kale over a baking tray lined with heated coconut oil, add salt and pepper and cook in the oven until the kale is crispy.
Green Tea
Green tea really is an amazing ‘superdrink;’ not only can it hinder the development of tumour-spreading blood vessels but it helps offset the effects of alcohol by repairing liver damage. Whilst suffering from a hangover try swapping a cup of coffee for a green tea. Caffeine addicts need not panic because green tea contains caffeine so will act as a mild stimulant whilst decaffeinated versions are available as well. Like many other superfoods, green tea contains skin-enhancing antioxidants hence why it is increasingly being used as an ingredient in skincare products.
Avocados
Avocados are packed with fibre, plant sterols, magnesium, folate, protein, potassium, vitamins B6, E and K. I recommended eating avocados if you have troubled skin because, unlike other fruits, it contains Omega-9 fats that repair damaged skin by reducing redness and irritation.
It is important to keep in mind that an avocado can contain as many as 400 calories, whilst a Mars bar has 230 calories. Obviously an avocado has far more health benefits and it includes monosaturated fatty acids that are more likely to be used as slow burning energy than stored as body fat. Yet if you are on a calorie controlled diet, you must be sure to eat certain superfoods, like an avocado, in moderation. It is best to limit yourself to one-quarter to one-half an avocado per day. To monitor your calorie intake, try using an app like Lifesum which allows users to find out their foods’ nutritional value, with over 5 million pre-loaded food types and meals.
Buffaloberries
Buffaloberries have been labelled ‘the new superberry of 2014’ by the Mail Online. These berries have historically been consumed by the indigenous populations of North America and are not commonly found on the consumer market, although undoubtedly this will change following recent media coverage. Like the lingonberry, the buffaloberry has high concentrations of phenols that have anti-inflammatory effects and it contains the antioxidant, acidic lycopene MA6L. For this reason, it is likely the berries have beneficial health effects however medical experts at the NHS have warned that without further evaluation, the buffaloberry should not take precedence over other fruits and vegetables. Once more studies have been done it is certainly a food to look out for in 2014.
Lovisa is the Nutritionist and Assistant Product Manager at health and fitness app, Lifesum (www.lifesum.com). Lifesum is Scandinavia’s most popular health app with 4.5 million downloads and 500,000 regular users, and launched in the UK last December.
Tagged in Nutrition Diet Healthy Body Healthy eating Super Food Diet tips