Superfood Tips from your Putney Nutritionist at Well4ever
The summer holidays are in full swing…
Whether you are staying at home or going on holiday it becomes easier for our healthy food choices to take a back seat. Temptations are high and unhealthy habits sneak back into our daily routines – that extra glass of wine at lunch time, croissant to accompany the latte or home-made gelato one just cannot resist on a hot summers day.
Remember it’s all about balance!
So top up with these super foods and support your body’s health and vitality while still soaking up the joys of summer.
1. Beetroot
Beetroot, whether cooked, raw, blended or juiced is an excellent antioxidant. With its red (and sometimes yellow) pigments, is a rich source of phytonutrients, containing plenty of antioxidants, strong anti-inflammatory actions and play a role in the detoxification process. More recently Beetroot juice has been recognised for its benefits during exercise, boosting stamina to help you exercise for longer.
Research indicates that due to the nitrate content of beetroot, it can improve blood flow and help lower blood pressure (1) . So opt for a tall glass of fresh beetroot, carrot and ginger juice to accompany your breakfast.
2. Broccoli
This green vegetable is another top antioxidant and well-known superfood. Did you know that it protects against air pollution? So if you are bumping up those air miles or just walking down Putney High Street, why not go for a side of broccoli. Researchers demonstrated that, amongst other things, broccoli helps the body to excrete benzene, a highly irritating substance found in air pollution (2).
It was already known that cruciferous vegetables may reduce the risk of various chronic diseases. According to the World Health Organisation (WHO), every year this pollution causes seven million deaths. It has now been proven that sulforaphane helps the body to excrete benzene. Sulforaphane is a metabolite of glucoraphanin, one of the main compounds of broccoli.
So get crunching on these greens! In the warmer months these can be added to salads and stir-fries or eat stem broccoli as a snack with your dip of choice.
3. Matcha
Matcha is a newer kid on the block in terms of well-known antioxidants. It is most prized for being rich in polyphenol compounds called catechins, a type of antioxidant, as well as containing small amounts of various vitamins and minerals. It is a more potent source of catechins than standard green tea, because it is made from ground up whole tea leaves.
One study found that Matcha contains three times more of the catechins called epigallocatechin gallate (EGCG), an antioxidant linked to fighting cancer, viruses and heart disease, than other kinds of standard green tea. So swap your standard morning cup of brew for a mug full of matcha.
4. Coconut
This is personally my favourite superfood, and a super food it is indeed, with two distinct superfoods in one: coconut oil and coconut water.
Coconut oil is rich in medium-chain triglycerides, or MCTs. Medium-chain triglycerides are unique. They are a form of saturated fat yet have several health benefits. Your body utilizes MCTs differently from other fats so digesting medium-chain triglycerides is nearly effortless unlike saturated fats, and they provide immediate energy.
Coconut oil is 47% Lauric acid and Lauric is anti-microbial, stable under high heat cooking and processing and therefore creates less oxidative stress. Great to use while travelling to keep the bugs at bay. Current research is exposing oxidative stress as the culprit of cardiovascular disease and various inflammatory conditions. So pack a tub in your suitcase and add it to your food or drinks, eat a spoon daily, use for cooking or smother it over your body to soak up all the healthy benefits.
Coconut water is packed with electrolytes, making it ideal for keeping your body naturally hydrated during the warmer weather. It may be a useful alternative to soft drinks that are full of processed sugars, artificial flavors and additives. Add to smoothies for a burst of flavour. Just remember that, depending on which brand you choose, it contains about a teaspoon of carbohydrates for every 100ml you drink.
5. Cacao
Chocolate is made from the cocoa bean that grows on the Cacao tree or Theobroma Cacao, which means ‘Food of the Gods’ in ancient Greek (theos = god; broma = food). This potent superfood originated in the foothills of the Andes.
Here are some of the amazing benefits of cacao: It contains flavonoids such as resveratrol, which is known to have anti-inflammatory and anti-oxidant properties. Resveratrol is also known for its neuroprotective effects. It has the ability to cross the blood brain barrier, which allows to moderate inflammation in the central nervous system (CNS).
Research suggests raw cacao is cardio protective (3), improves endurance exercise and energy, promotes a healthy micro biome (4), supports weight loss and improves immunity.
So this summer swap your average chocolate treat for some raw cacao instead. Your treat should be at least 70% raw cacao to reap the superfood benefits, or go for 100% cacao and try some cacao nibs in your smoothie, coffee, fruit salad and yoghurt.
Hope you enjoy your summer with some of these delicious and nutritious foods and drinks!
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References
1. Morgado M et al.(2016). Int J Food Sci Nutr. 2016;67(2):153-60. Development of a beetroot-based nutritional gel containing high content of bioaccessible dietary nitrate and antioxidants.
2. Egner PA et. Al. (2014)Cancer Prev Res (Phila). Aug;7(8):813-23. Rapid and sustainable detoxication of airborne pollutants by broccoli sprout beverage: results of a randomized clinical trial in China.
3. Hooper L et. al. (2012). Am J Clin Nutr. Mar;95(3):740-51. Effects of chocolate, cocoa, and flavan-3-ols on cardiovascular health: a systematic review and meta-analysis of randomized trials.
4. Tzounis X et.al (2011) Am J Clin Nutr. Jan;93(1):62-72. Prebiotic evaluation of cocoa-derived flavanols in healthy humans by using a randomized, controlled, double-blind, crossover intervention study.
