Deakin University nutrition scientist Pr
Tim Crowe is on a mission to overhaul the term 'superfood' in favour of 'super
diets' instead. "The label 'superfood' is an over-used marketing tool that
has no legal definition and certainly has no meaning among nutrition
scientists," explains Tim. Tim explains that there are literally thousands of natural
chemicals in foods that affect our health. "Rather than focus on the effect of a single nutrient or
heavily marketed and hyped 'superfood', we should focus on the total effect of
food to health."
"There's no such thing as a 'superfood'. We should be
thinking 'super diets' instead." Here's Tim's Top 10 list of staple foods that form the
cornerstone of any super diet. These 10 foods are easily and cheaply found at
the supermarket and have good evidence of real health benefits.
1. Cruciferous
vegetables
There's a reason these guys are at the bottom of the healthy food pyramid!
Cruciferous vegetables are part of the Brassica genus of plants which includes
broccoli, cauliflower, turnips, Brussels sprouts, kale, bok choy, cabbage and
radishes. They offer potent cancer protection as they inactivate cancer-causing
molecules and act as antioxidants.
2. Oats
Oats are low in fat and a good source of protein and B-group vitamins. They are
full of fibre, which keeps blood sugar and cholesterol levels under control.
Oats also help to provide a feeling of 'fullness' after a meal.
3. Nuts and seeds
Nuts and seeds are an excellent source of protein, healthy fats, fibre, and
vitamin E. Eating a handful of nuts each day is linked to a lower risk of heart
disease and type 2 diabetes and can help manage weight. All nuts are of benefit
so go for a variety that you like.
4. Tea
aking a break for a cup of tea has enormous benefits. Tea is rich in
flavonoids (a class of polyphenols that have antioxidant activity) and may slow
cancer growth and lower heart disease. There is also some evidence of
anti-depressant effects. Black and green tea are both good choices, though
there is greater evidence that green tea can guard against heart disease. Tea
is also a good source of water and definitely counts towards your water needs
each day.
5. Berries
High in antioxidants and polyphenols and a good source of fibre, three servings
of berries a week is ideal and has been linked with lower risk of heart
attacks. Choose from blueberries, blackberries, cranberries, raspberries,
strawberries, and even goji and acai berries for colour and variety.
6. Fish
We all know that fish is high in omega-3 fatty acids but did you know that the
edible bones of fish are a good source of calcium? Good choices include salmon,
herring, sardines and supplement capsules. Whole fish (not so much supplements)
offers protection against heart disease, and is also linked to a benefit in
rheumatoid arthritis, mental health issues such as depression and ADHD, and
conditions such as dementia and Alzheimer's disease.
7. Dark chocolate
Dark chocolate contains typically 2 – 3 times more cocoa than milk chocolate,
making it a rich source of potent antioxidants called flavanols. Clinical
trials have shown that dark chocolate can lower blood pressure and the
oxidation of the more harmful LDL-cholesterol, improve the action of insulin,
and increase blood flow. The good news for chocoholics is that people who
regularly consume foods containing cocoa have had lower rates of heart disease.
8. Soy
Soy is a high quality protein which has been found to lower LDL-cholesterol. It
contains isoflavones which have weak estrogen activity. Soy is a much better
option than isoflavone supplements. There is also some evidence that soy can
lower breast cancer risk and relieve some post-menopausal symptoms.
9. Tomatoes
Tomatoes contain a powerful antioxidant called lycopene which is also found in
red and orange coloured fruit and vegetables. Research suggests that lycopene
may offer protection against prostate cancer. Cooking tomatoes with a small
amount of olive oil makes the lycopene more available to the body.
10. Yoghurt
Yoghurt is a great source of calcium and beneficial probiotic bacteria. It is
also low in fat and contains high quality protein. Be sure to check the label
though, as 'reduced-fat' yoghurt may have more calories than regular yoghurt.