Broccoli, quinoa and kale are all great superfoods, but there are other far more ordinary superfoods that you should be eating. Experts say dozens of easy-to-find “superfoods” can help ward off heart disease, cancer, high cholesterol, and more. The good thing is, these life-altering foods might be readily available right now in your pantry!
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Eggs contain all the amino acids, omega-3, B vitamins, selenium and folate and more! The yolk too is nutrient packed with vitamin A, riboflavin and choline, plus lutein (carotenoids) which has been shown to help prevent macular degeneration and can help prevent damage from UV rays.
Try our yummy egg recipes here!
Experts say that popcorn is actually a wholegrain food like brown rice. It contains five times more fibre and three times less saturated fat than a packet of chips, and a 20g serving contains almost a third of the 48g of wholegrains you need a day.
Diets rich in wholegrains have been linked to everything from reduced risk of bowel cancer to gum disease. Dr Joe Vinson from the US’s University of Scranton shares that popcorn contains four times more polyphenol antioxidants than in fruit. Do avoid the high-salt or butter-covered popcorn, though. You can make your own with a little canola oil.
Real wasabi root is naturally a fluor green colour, which indicates that it’s packed with antioxidants, say experts.
In laboratory trials, antioxidants and other ingredients in wasabi have been shown to kill cancer cells, attack bacteria like E.coli and thin blood in ways that might boost heart health and lower blood clot risk. Wasabi also contains vitamin C, vitamin B6 and calcium.
New research has revealed that serving broccoli alongside wasabi, horseradish and mustard actually increases the amount of cancer-fighting chemical suplphoraphane.
Curry is actually a mixture of spices that include turmeric, coriander, fenugreek and chilli. The good thing is they all have medicinal properties that can help to reduce the risk of cancer, diabetes and stroke.
Did you know that India has some of the lowest incidences of Alzheimer’s disease in the world (less than one per cent of over-65s in some villages)? One possible reason could be due to high intake of curcumin, an antioxidant and anti-inflammatory agent found in the spice turmeric. This has been shown to prevent the accumulation of the protein-based plaques in the brain associated with Alzheimer’s.
More than 60 different nutrients or phytochemicals have been identified in the skin or flesh. One of these, kukoamines, is believed to lower blood pressure. In a study, 18 patients with high blood pressure were put on a diet containing 12 to 16 microwaved potatoes a day. It was found that within a month their diastolic blood pressure had fallen by 4.3 per cent and their systolic by 3.5 percent.
Other research from Adelaide Flinders University has found that a substance called resistant starch, created when potatoes are cooked then cooled, actually lowers the risk of DNA damage caused by meat protein.
It’s not just the fruit in jam that boosts your health benefits. The pectin used as a gelling agent is actually a fruit fibre which acts in the bowel to treat constipation and digestive issues, such as diarrhoea.
The healthiest jams are the lower sugar varieties, not just because these are better for your blood sugar levels, but they also seem to trigger a greater production of antioxidants. Make it yourself, and lower the amount of sugar used or replace the sugar with the sweetener stevia or agave syrup.
Italian researchers have claimed that regular pizza eaters had 59 per cent lower risk of developing oesophageal cancer, a 26 per cent lower risk of colon cancer and a 34 per cent lower risk of mouth cancers.
The main protective powers were thought to come from the tomato sauce on top of the pizza. Remember though, traditional Italian pizzas feature more sauces and herbs and less cheese, and are made with thin crisp crust.
Combine leftover minced meat and tomato sauce to make this simple yet delicious pizza. Top with a herb mix of your choice for a greater health boost!
Herbs contain large amounts of phytochemicals such as caroteniods, which help to boost the immune system. They are also packed with antioxidants, vitamins and minerals – particularly vitamin A and C and manganese. Dried herbs will also add a little extra calcium to your diet.
Consider growing your own herb garden at home with these handy tips.
A rich source of Omega-3 fatty acids, the building blocks of this condiment each bring different nutritional benefits to the table.
The base of olive oil is good for digestion, lime juice offers vitamin C and eggs deliver protein to promote healthy muscle and tissue growth. So, next time you decide to make your sandwich mayo free, think again.
This delicious salmon finger food dish is best served with a dill mayo dip.
In studies at the US’s Indiana University, cyclists given reduced-fat chocolate milk to drink after exercise recovered faster and were able to ride about 50 per cent further the next day than those just replacing fluids. Drinking a glass 30 minutes post-workout will help muscle recovery, experts say.
Chocolate milk is packed with calcium, providing up to 350mg per 250ml glass and drinking super-high cocoa versions have an anti-inflammatory effect that may protect against atherosclerosis (a disease in which plaque buildup clogs arteries), studies show.
Text: Bauer/Good Health, Additional Reporting: Shenielle Aloysis & Elizabeth Liew