Superfoods for the Superbusy

Traditionally dietary supplements like cod liver oil, iron tablets and multivitamins are taken to ensure the adequacy of our diet. The rationale behind nutritional supplements is to ensure sufficient intake of essential nutrients to prevent overt deficiency disease and to wade off subtle adverse effects of marginal nutrient inadequacy.

However today there is another buzzword in the language of nutrition and health: “Superfood”. There is no technical definition of the word and the scientific evidence for the health effects of these foods though they are mostly positive. Urban Indians have started consuming the so called superfoods and their powders for additional health benefits such as:

1. To reduce the risk of chronic age-related diseases such as cancer, heart disease, osteoporosis and Type-II diabetes.
2. To “boost” the immune system 

3. To treat or lessen the symptoms of non-deficiency diseases such as clinical depression or arthritis

4. To boost athletic or sexual performance

5. To cover the perceived increase in requirements, such as in pregnancy, old age or illness.

With the increased interests in wellbeing and nutrition, and the nutritional inadequacy of modern day diets, superfoods are here to stay. These foods and their formulations seem to be the bridge between the inadequate intake and appropriate requirement of many nutrients ranging from proteins to vitamins, minerals, antioxidants, fibre and phytochemicals.

Superfood can also be made into powders/elixers. These powders typically consist of a bulk, powdered version of a superfood(s) in a raw, natural state. The powdered version has the advantage of making them easy to mix in water, smoothies, juice or any other beverage for consumption. Most are carefully processed, freeze-dried or cold temperature processed to ensure that all the whole food nutrients are kept intact and not denatured.

• Blueberries: Blueberries are a top choice, they are high in potassium and vitamin C. A 100g serving packs 77mg of potassium, 9.7mg of vitamin C and 6mg of calcium, among others.
• The humble pineapple, which is widely available at supermarkets and local wet markets and packs a punch nutrition-wise. A 100g serving offers 97mg of potassium, 15.2mg of vitamin C and 24mg of calcium
• Kiwi fruit: Touted as a nutrient-rich food,  has more potassium than bananas or citrus fruits and is an excellent source of vitamin C. A 100g serving boasts 180mg of potassium and 86.7mg of vitamin C
• Guava is still packed with nutrients. A 100g serving boasts of 152mg of vitamin C, 10mg of vitamin A and 33mg of calcium.
• Pomegranate: Pomegranates are being hailed as a super food that can protect the heart. Drinking a glass of pomegranate juice daily could reduce the risk of cardiovascular disease. A 100g serving of the fruit has 236mg of potassium, 10.2mg of vitamin C, 10mg of calcium and 4g of fiber. 
• Red wine: A glass of red wine each day keeps the doctor at bay, so we’ve been told. The idea behind this stems from something called the French Paradox. Researchers noticed that despite their high-fat diet, the French have 40% lower occurrence of heart disease than the Americans.  This has been attributed to their consumption of red wine, which has large doses of the antioxidant resveratrol. A 100ml serving of red wine has 0.198mg to 0.713mg of resveratrol.
• Salmon:  Like blueberries, salmon is a favourite super food, thanks to its rich bounty of omega-3 essential fatty acids. A 100g serving contains 2,950mg of omega-3 and 490mg of potassium. Eat salmon two to three times a week can lower heart disease risk and help prevent arthritis and memory loss.
• Indian mackerel is a great source of omega-3, with a 100g serving boasting of 1,450mg of omega-3 and 370mg of potassium. In addition, the humble mackerel also offers more calcium 48mg and iron 1.8mg  per 100 gm serve.

Some other easily available/ affordable super foods 

Apples

Packed with antioxidants, especially vitamin C for healthy skin and gums - one apple provides a quarter of your daily requirement of vitamin C.

Apples also contain a form of soluble fibre called pectin that can help to lower blood cholesterol levels and keep the digestive system healthy.

An apple is also a carbohydrate with a low glycemic index (GI) type -They  help with weight control, as well as improving diabetics' long-term control of blood sugar levels.

Wholegrain Seeded Bread

Breads containing a lot of seeds and wholegrain have a low GI, which can protect against heart disease, reduce hunger pangs, and help with weight control.

They are also packed with fibre, which keeps the gut working efficiently; and seeded breads contain essential fatty acids.

The downside is that bread contains a lot of salt. 

Yogurt

Yogurt is an easily absorbed source of calcium. It's also a useful milk substitute for people who can't digest large amounts of the milk sugar, lactose.

Yogurt has a range of therapeutic benefits, many of which involve the health of the large intestine and the relief of gastrointestinal upsets.

Nuts (almonds, walnuts, peanuts, peanuts, raisins, pinenuts)

All nuts are generally full of essential vitamins, minerals and fibre. Recent studies suggest that eating a small handful of nuts four times a week can help reduce heart disease and satisfy food cravings. Nuts are one of the few good sources of selenium that may help protect against cancer, depression and Alzheimer's disease

Broccoli

Just two florets - raw or lightly cooked - count as a veggie portion.

Not only does broccoli contain antioxidants including vitamin C but it's a particularly good source of folate (naturally occuring folic acid).

Increasing your intake of folic acid is thought to be of major benefit in preventing heart disease.

Broccoli also contains an antioxidant called lutein that can delay the progression of age-related macular degeneration (AMD). This affects 10 per cent of people over 60 and is a major cause of impaired vision and blindness.

Finally, broccoli also contains a phytochemical called sulphoraphane that has specific anti-cancer properties.

Olive oil

Several large studies suggest that the monosaturated fat in olive oil is good for the heart. Olive oil lower bad cholesterol levels and increases the good levels.

Olive oil is also rich in antioxidants - it's probably one of the key protective aspects of the so-called Mediterranean diet.

Watch out for the calories - a little goes a long way. A tablespoon of oil contains 120 kilocalories, which is the same as a large slice of bread and butter.

Garlic has had many uses throughout the ages.

Garlic contains vitamins C and B6, manganese, selenium and other antioxidants (notably allicin).

More recent evidence-based research suggests garlic may be effective against high blood pressure, cardiovascular disease, cholesterol, colds and some cancers.

Beetroot leaves have always been eaten.

Historically the beet root has been used medicinally for a range of ailments, including fevers, constipation and skin problems.

Beetroot is a good source of iron and folate (naturally occurring folic acid). It also contains nitrates, betaine, magnesium and other antioxidants (notably betacyanin).

More recent health claims suggest beetroot can help lower blood pressure, boost exercise performance and prevent dementia.