This article is the second in a series, looking at the ABC of foods which have been deemed super-foods. Eating a healthy balanced diet involves eating a variety of different foods including; fruit and vegetables, wholemeal and wholegrain foods, and protein such as fish, meat, eggs and lentils, and some milk and dairy foods.
Bananas
Contains: Potassium, beta-carotene, tryptophan, vitamin K, B6, & C.
Bananas are one of nature’s best fast foods, at just under 100 calories they are packed full of nourishing nutrients. Weight for weight bananas can provide the same amount of vitamin B6 as liver, which many people do not get enough of in their diets. They also contain a very useful form of fibre called pectin which can help the body eliminate toxic wastes such as heavy metals, and can also help lower cholesterol.
Bananas are often recommended by complimentary therapists for constipation as well as diarrhoea as they are known to restore the normal function of the digestive tract.
Research has found that ‘tryptophan’; an amino acid found in bananas, can promote sleep and help with depression. Tryptophan is involved in the production of serotonin, and studies have shown that depletion in tryptophan can lead to reduced serotonin levels, and possibly increase a person’s chances of suffering from depression. Serotonin is also a precursor to the hormone; melatonin which promotes good sleep. On top of this, it is suggested that tryptophan may decrease the appetite for carbohydrates, and therefore bananas may also be useful for anyone wanting to lose weight.
Barley
Contains: Potassium, phosphorous, zinc, manganese, magnesium, calcium, folic acid and B vitamins.
Barley has been cultivated for hundreds of years, longer than many other cereals. Heavy round flat loaves made from barley was a staple food in the middle ages. As the loaves were so heavy, oats and then wheat became more popular. Barley is nutrient rich with very high levels of calcium and potassium, and also provides plenty of B vitamins making it a good food for people suffering from fatigue.
Barley is well known for its demulcent qualities, and is especially soothing for inflammatory conditions of the digestive and urinary tract. Homemade barley water made by boiling a washed heaped teaspoon of pot barley in a pint of water and simmering for 30 minutes, can be used to help sooth irritation caused by cystitis and constipation.
Research has suggested that the coarse outer layers of barley, as well as other cereals, contain substances that inhibit the production of cholesterol. It has been suggested that fibres known as beta glucans, present throughout barley, binds to bile acids and aids their elimination from the body. Bile acids digest fats which are manufactured from cholesterol by the liver. When bile acids are excreted from the body, the liver must manufacture more, and therefore using up more cholesterol, and lowering the amount of cholesterol in the body.
Beetroot
Contains: Iron, magnesium, calcium, magnesium, phosphorous, potassium, manganese, folic acid and vitamin C.
Beetroot juice has been used for centuries as a blood builder, for patients who were weak and run down, as well as to help build up resistance after illness. Raw beetroot juice acts as a general tonic and also acts as a powerful cleanser not only for the blood, but also the intestines, gall bladder, and liver. It is suggested beetroot juice can also help eliminate kidney stones.
Much research has also been done into how beetroot can be beneficial in the treatment of cancer. Studies in hospitals in Germany found that beetroot contains anti-carcinogenic substances which are bound to its red colour. It has been suggested that beetroots effectiveness against cancer, may be that it has the ability to increase the uptake of oxygen in the cells.
Beetroots are particularly rich in vitamin B12 (folic acid), which is essential for normal tissue growth, and alongside this folic acid is needed in the formation of blood, and the transmission of hereditary characteristics. Beetroot is therefore is an important food for pregnant women, and can help protect against birth defects.
Berries
Although they are often quite expensive, just one cup of berries can provide us with all the super-healthy antioxidants we need in a single day. Antioxidants help to prevent the formation of free radicals. Free radicals are atoms or groups of atoms that cause damage to our cells, impairing the immune system, and possibly leading to infections and degenerative diseases such as heart disease and cancer, they are also thought to accelerate the aging process. Free radicals are produced in a number of ways; such as exposure to environmental pollutants like tobacco smoke and exhaust fumes, and cooking food at too high a temperature, common when frying food in hot oil or barbecuing. By destroying free radicals antioxidants are useful to help detoxify and protect the body.
Berries also contain high levels of phyto-oestrogens which are beneficial for female reproductive health. They can be helpful with erratic periods, PMS, and menopausal problems.
There are many reported health benefits from eating different types of berries. Blackberries are a good tonic and blood cleanser and are said to relieve diarrhoea. Cranberries can kill harmful bacteria in the kidneys, bladder and urinary tract.
Blueberries contain; vitamin C and beta-carotene and are known to be a good blood cleanser, and can also help improve circulation and benefit eyesight.
Broccoli
Contains: Calcium, Magnesium, iron, phosphorous, folic acid, beta-carotene, vitamins B3, B5 &C
Highly nutritious broccoli is a member of the crucifer family, which have been found to be anti-cancerous. Broccoli is high in antioxidants such as; beta-carotene which are said to inhibit the activation of cancer cells. Broccoli also contains phytonutrients such as; ‘indoles’ and ‘sulforaphane’. Research has shown that sulforaphane helps with detoxification and can help get rid of carcinogenic substances more effectively. Indoles have been found to be able to suppress a potent estrogen metabolite which has been linked to breast cancer tumour growth, as well as suppressing the movement of cancer cells to other parts of the body.
Broccoli is also an excellent source of fibre and an effective intestinal cleanser. It has also been reported that sulforaphane can inhibit the production of intestinal polyps which are the precursors to colon cancer.
Broccoli has many reported health benefits due to being a powerhouse of nutrients. Eating broccoli may help in the prevention of cataracts due to containing the antioxidants ‘lutein’ and ‘zeaxanthin’ which are found in the lens of the eyes. The activity of the antioxidants in broccoli which help prevent free radical formation can also help protect against heart disease. Broccoli has a high vitamin C content, which combined with the amount of calcium in broccoli can help build stronger bones, and combined with its beta-carotene and zinc and selenium content makes it a good food to help boost the immune system. As broccoli is also rich in iron it is useful for anyone suffering from fatigue and nervous problems. All in all broccoli is clearly a super ‘superfood’.
Buckwheat
Contains: Zinc, calcium, potassium, beta-carotene, magnesium, phosphorous, manganese, folic acid, vitamin C.
Buckwheat contains all eight essential amino acids making it a perfect protein food for vegetarians and it is also an excellent source of fibre, which is essential for bowel health. As fibre passes through the body it absorbs water and therefore increases the bulk of waste matter. Eating more fibre can help with a number of bowel problems such as constipation, haemorrhoids and diverticulitis. Fibre can also help stabilise blood sugar levels as it slows down the rate glucose is absorbed into the blood stream.
Many of buckwheat’s health benefits are due to providing a rich supply of the flavanoid; rutin. Rutin is known to strengthen and tone the walls of the capillaries. Buckwheat can help protect against heart disease, due to its rutin and other flavonoid content. It has been found these compounds help maintain blood flow, and prevent platelets in blood from clotting. Buckwheat’s high magnesium content compliments the actions of these flavonoids, by relaxing blood vessels, lowering blood pressure and improving the uptake of nutrients. Studies have shown that diets high in buckwheat is also linked to lowered levels of cholesterol. All in all buckwheat is a great food for a healthy cardiovascular system.
On top of this it is claimed that Rutin is able to lift depression. It is said this is due to its ability to alter brain waves and combine the ability to stimulate and sedate.
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