Naturopath Nutritionist and Yoga Teacher Aoife Walley reveals ten super foods that can help boost your health for summer-
1. Garlic
Garlic is a powerful *antioxidant with
antimicrobial, antiviral and antibiotic properties. Numerous research studies
note that garlic helps to strengthen your body’s immune system; helps in the defense
against allergies, lowers cholesterol by loosening plaque from the artery walls
and helps to regulate blood sugar levels.
2. Coconut Oil
Coconut oil is extracted from the flesh
of coconuts and is solid at room temperature. Coconut oil is heat stable making
it suitable for cooking at high temperature. The benefit of using this oil
(even though it is a saturated fat) is due to the fact that it is a medium
chain fatty acid (MCFA) and metabolizes differently in the body compared to the
saturated fat found in other foods such as milk, eggs and meat. Research shows that it is the MCFA found in
coconut oil that makes it special and these fatty acids can actually help heart
health by raising levels of HDL (good cholesterol) and lowering LDL (bad
cholesterol).
3. Antioxidant Acai
In Brazil, acai berries are referred to
as the fruit of life. These fruits are packed with antioxidants, including
Vitamin C, and flavonoids. The combination of considerable antioxidant and
anti-inflammatory activity are the reason why many scientists are heralding
acai berries as a valuable superfood in the fight against health conditions
including cardiovascular disease and obesity. Acai berries may also slow down
the age process by boosting your immune system and protecting cells from
oxidative damage. Eat for breakfast with other fruits and toasted muesli for a
healthy and nutritious way to start your day. Alternatively blend acai freeze
dried powder with coconut water or juice and a banana for a nutritious and
delicious powerful purple drink!
4. Almonds
Almonds are another superfood that deserves
to feature in your diet. The protective effects are largely attributed to the
fats that they contain. Just half a cup of almonds provides enough vitamin E to
cover nearly 90 per cent of your daily requirements as well as providing
magnesium, calcium, iron, zinc and manganese.
5. Broccoli and the Brassica family
6. Blueberries
Blueberries are rich in pigments known
as anthocyanins, powerful antioxidants which come under the category of flavonoids. These tiny powerful fruits are all not just
valuable antioxidants but also in maintaining the integrity of small blood
vessels which is particularly important for the eyes. Add a daily portion of
blueberries through your diet by including in a morning smoothie or adding to
cereals for a powerful antioxidant infusion.
7. Fabulous flax – flaxseed and flaxseed
oil
If you are a vegetarian or simple do not
like eating fish or taking fish oil you may be missing out on the omega-3 fats.
The answer is to make sure that you eat
lots of nuts, seeds and their oil and flaxseed is the richest of these
vegetarian sources. However it is important to be aware that the omega3’s in
flaxseed oil are not exactly the same as the ones found in fish oil. To undergo
this process it is recommended that you decrease your consumption of omega-6
fats (such as safflower and sunflower salad oils and meat) at the same time that
you add a teaspoon or two of flaxseed or add a tablespoon of ground flaxseeds
on cereals, porridge, muesli or morning smoothie.
8. Green Tea
The flavonoids in green tea are in the
form of catechins which make up the bulk of green tea’s antioxidants and
therefore its healing potential. Research has found that the catechins found in
green tea to be one of the most potent antioxidants yet discovered. Drinking a
cup or two of green tea a day can help fight cancer, aid weight loss and help
prevent death from strokes.
9.Wholegrain Rye bread
Wholegrain bread is good for you because
it is rich in fiber, keeps you feeling fuller longer and aids elimination. Researchers
are now looking into the fact that the sugars in rye flour are absorbed into
your bloodstream much more slowly that wheat bread. This makes rye bread a
great choice for people with blood sugar problems as their blood sugars won’t
peak and crash as in the effects from white bread.
10. Dark Chocolate
Dark chocolate has recently been
discovered to have a number of healthy benefits. Dark chocolate helps keep your
blood vessels healthy and your circulation unimpaired to protect against
diabetes. The flavonoids in dark
chocolate also help to reduce insulin resistance by helping your cells to
function normally and regain the ability to use your body’s insulin
efficiently. Add 2 squares of good quality dark chocolate to your diet(over 70%cocoa content) for a nutritious daily treat.
*Antioxidants help your body of free radicals
which cause oxidative damage to cells. Free radicals are implicated in the
aging process and may be a cause of cancer so eating antioxidant rich foods can
protect you from many types of cancer and slow the signs of aging.
