Top 10 superfoods: Superfoods like pomegranates, goji berries and quinoa might get all the hype, but there are lots of everyday products that will have super effects on your diet.
Here are the top 10:
Berries:
What? blueberries, raspberries, strawberries, blackcurrants, goji berries
Why? High levels of vitamin C, fibre and antioxidants. Research suggests they may improve memory, reduce risk of heart disease and even have anti-aging properties.
Nuts and seeds:
What? walnuts, brazil nuts, almonds, flax seeds, linseeds, sesame seeds
Why? Rich source of minerals, omega-3, antioxidants and essential fatty acids.
Whole grains:
What? oats, buckwheat, rye, brown rice, wholemeal flour, quinoa
Why? Great source of minerals, vitamins B and E, antioxidants and soluble fibre. Important in the fight against heart disease and cancer.
Alliums:
What? onions, garlic, shallots, leeks, chives
Why? Packed with flavonoids that help the body eliminate toxins and carcinogens.
Oily fish:
What? salmon, sardines, mackerel, herring
Why? Good source of protein and omega-3 which studies shows could combat heart disease, improve brain power, reduce inflammation and fight depression.
Pulses:
What? lentils and beans
Why? Powerful anti-inflammatory and antioxidant properties, vitamin-rich, low glycemic index and high in protein and fibre.
Brassicas:
What? broccoli, Brussels sprouts, cabbage, spring greens, pak choi, turnips, cauliflower
Why? Packed with vitamins, minerals and detoxifying elements which can help reduce the risk of cancer.
Tomatoes:
What? tomatoes, peppers, chillies
Why? A great source of vitamin C, fibre, and rich in lycopene - one of the most potent carotenoid antioxidants linked with reducing the risk of prostate cancer. Unusually, this is enhanced in processed tomato products.
Oils:
What? olive oil, rapeseed oil, avocado oil, flax oil, coconut oil, sesame oil, hemp oil
Why? Rich in omega-3, 6 and 9 fatty acids essential for bodily functions, including reducing cholesterol and maintaining a healthy heart.
Soy products:
What? soya beans, soy milk, tofu
Why? High in protein, low in fat, with antioxidant and cholesterol-reducing properties.
