Superfoods

Is it a fruit? Is it a vegetable?
No, it’s a Superfood!

You won’t find Superfoods as a word in a dictionary, certainly not one printed before the Millenium. It’s a word that has become popular recently, not to depict food eaten by Superman, but to describe a pure food, which may have special health benefits because of its high nutrient density.

Because of this high level of nutrients, so called Superfoods are natural foods, which can protect you and your family from major illnesses and disease and it’s therefore recommended that you include as many as possible in a balanced diet.

Most are vegetables or fruits but there are some grains and pulses and also oily fish.

I’m going to give you a list of Superfoods here and urge you to try and use them in your regular diet, which, of course, will include your picnics. New ones seem to pop up all the time so I admit it can be a bit confusing!

For instance now we’re being told that acai berries and goji berries have remarkable powers and I’m sure there are others with benefits, which have yet to be discovered.

Unlike oily fish or watercress, some of these foods do not have a whole page to themselves on this website so I will list them in alphabetical order on this page.

Apple

An apple a day keeps the doctor away, went the old saying. We realise why now. This fruit contains malic acid, which helps your digestion. It is also rich in soluble fibre. The flavonoid quercetin in apples may help your lungs function better too.

Avocado

Avocados contain monounsaturated fat, which can help reduce cholesterol levels. They also contain folate, potassium, lutein and one of the highest concentrations of dietary fibre of any commonly eaten fruit, per 100 grams, which helps digestion.

Use them in salads and guacamole.

Banana

Helps blood pressure because it contains high levels of potassium and zinc. Also rich in pectin, which is good for your heart. A banana is a very convenient Superfood for picnics and very tasty as a barbecued fruit.

Blueberries

Other berries should be included in your diet too, such as blackberries, strawberries, bilberries and raspberries.

Broccoli

Broccoli is one of the richest sources of antioxidants called carotenoids. This means that it helps to restrict the development and growth of cancer cells. It can also help to maintain your skin’s health and, as it contains iron, it’s also good for your blood.

Eat it raw in salads and as a crudité with healthy dips. Other green vegetables are super too of course. Use dark leaves such as spinach and watercress in salads for instance.

Fennel

Fennel is high in potassium, which means that it’s good for healthy blood pressure. It also contains folic acid, which is important for healthy red blood cells in pregnant women, and phytoestrogens, which are good for women going through the menopause.

Most women – and men! - love my idea of the ultimate picnic salad, which contains fennel. It’s always been know as being good for the digestion too.

Garlic

Garlic is not just one of the Superfoods, but a Wonder Food because it protects against such a wide range of illnesses.

It contains allicin (a sulphur compound also found in onions and leeks), which reduces the amount of unhealthy fats produced by the liver and so helps to prevent heart disease.

It’s antiseptic and anti-bacterial and fights various gastro-intestinal infections as well as helping to cure some respiratory infections such as bronchitis and influenza.

It has been said that may even reduce the virulence of the HIV virus. Wow! Now that does make it a Superfood!

Try to eat garlic raw for the most benefit. I urge you to use it every day in salad dressings, marinades and healthy dips.

Kiwi fruit

These are wonderful little fruit, which you can eat by cutting in half and scooping out with a spoon, like a boiled egg; or peeling and slicing.

They contain nearly twice as much vitamin C as an orange, more fibre than an apple and more vitamin E than an avocado. This combination helps suppress the formation of cancer cells and boosts immunity. This Superfood is also rich in potassium, which means that they can help keep blood pressure in check.

Suffer from heartburn? This fruit can help because of its protein-digesting enzymes.

Nuts

Nuts are high in unsaturated fat, which, with a low-fat diet, can help maintain a healthy heart. They also contain protein, magnesium, iron and zinc. Do not eat too many salted nuts, however.

Brazils are rich in magnesium and selenium – good anti-cancer and anti-aging substances;

Hazelnuts are rich in vitamin E and monounsaturates – protect against cancer, heart attacks and wrinkles!

Pecans are rich in zinc – helps strengthen the immune system;

Almonds, pistachios, cashews (unsalted) and walnuts are ideal for healthy picnic snacking too. And pine nuts can also be added to salads for healthy a crunch!

Papaya

A tropical fruit, also known as paw paw. Allegedly eaten every day by Joan Collins and others who swear by its healing powers. Full of vitamin C and betacarotene, which your body converts into vitamin A, it’s also rich in an enzyme called papain, which is good for digestive disorders such as IBS.

Halve and remove seeds, squeeze lime juice over and eat with a spoon or use in smoothies or salads, such as the one I suggest for a healthy picnic.

Peppers

Red is best, then yellow, then green. Full of vitamin C and betacarotene, these bright Superfoods help to protect against heart disease, cancer and arthritis. Slice into raw strips and use as crudités to scoop dips with or make red peppers into a healthy dip.

Pomegranate

The edible seeds of a pomegranate are full of antioxidants, making them bright, shiny Superfoods. Sprinkle them over salads, such as the recipe for Christmas salad, or fruit deserts.

Pulses and beans

Beans and lentils make great picnic salads and are a major source of protein for vegetarians.

There are many varieties of these Superfoods and they are most effective in fighting cholesterol.

For your next picnic try making bean salad from broad or fava beans if fresh ones are in season, or try a tastyTuscan salad using tinned cannellini beans.

Kidney beans are full of fibre and also contain folic acid and potassium. If you cook them at home, ensure they are boiled on a high boil for at least 10 minutes to destroy toxins. If you use canned, rinse well to get rid of potential high salt content.

Haricot beans are a good source of fibre and iron. Chickpeas contain calcium and aduki beans contain zinc.

The phytoestrogens in beans are said to help reduce the risk of cancer and osteoporosis.

Lentils contain plenty of B vitamins, which are good for reducing stress levels, as well as iron , calcium, magnesium, phosphorus and potassium. Their soluble fibre helps control cholesterol levels.

Quinoa

Pronounced keen-wa, this is a grain, which is claimed to have one of the richest known vegetable sources of protein. This makes it a great Superfood for vegetarians.

Sweet potato

These are very different from ordinary potatoes. They contain large quantities of betacarotene and other carotenoids as well as some C and E vitamins. This means they are great anti-cancer foods.

On picnics, roast wrapped in foil, as suggested in my bonfire recipes.

Seeds

Seeds are a good source of minerals and vitamin E.

Pumpkin seeds are a natural source of fibre, iron and magnesium.

Hemp, pumpkin, sunflower and linseeds are full of omega-3 oils too.

Sprinkle these tiny Superfoods on salads or mix with dried fruit to act as an energy-boosting picnic snack.

Tomato

All men should eat a tomato a day to fight against prostrate cancer! That’s what I tell my husband. Rich in antioxidants, including carotenoids like lycopene and betacarotene, this Superfood also helps protect you against heart disease.

Tomatoes can be used in lots of ways and nothing is better than a fresh tomato salad on a picnic.

NB: All these Superfoods should be eaten as part of a healthy balanced diet. The key is balance. There is no point gorging on one Superfood and expecting it to work miracles.

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