Top 10s Secret superfoods in your fridge

Date Published:

06/01/2009

Eating yourself healthy doesn't have to mean forking out for exotic edibles. Charlie Cottrell goes in search of the superfoods in your kitchen cupboards

Health trends get people's pulses racing; either with delight at the latest virtuous vittals or in horror as another food fad hits the shelves and our pockets.

'Superfood' is the latest buzzword to fascinate foodies, but if the very sound of it makes your blood boil, hold your horses. According to Kim Porter, from The Nutrition Coach, some of the most super superfoods are the ingredients we cook with every day.

"Most unprocessed, natural foods can be classed as superfoods," says Kim, "fruits, vegetables and proteins, such as pulses and fish, are rich in nutrients and beneficial to our health.

There has been a huge amount of hype in recent years about 'superfoods', and they have come and gone in trends. While it is fantastic that these healthy foods are being brought to our attention, it's important to not get carried away with the bandwagon. Focus on a super diet rather than individual superfoods."

Here are Kim's top 10 familiar superfoods:

Beetroot contains beta-carotene and betacyanin, powerful antioxidants which are said to help improve liver detoxification. It is also high in folic acid, essential for a healthy pregnancy. Impressively versatile, beetroot is a great cleansing post-Christmas food.

Eat it

Hugh's chocolate and beetroot brownies

Natural antiviral and antibiotic properties make garlic great for warding off winter coughs and sniffles. Chomping garlic has been shown to reduce levels of bad cholesterol and it contains good levels of vitamin B6, making it a superfood for the heart. If your friends can take it, eat it raw.

Eat it

Garlic and chilli prawns

To beat a common cold, turn to this stalwart of the cruciferous family (which also includes kale, cabbage and cauliflower). Rich in vitamin C and fibre, broccoli also contains phytonutrients, which have anti-carcinogenic properties and can boost immunity, cleanse the liver and protect our eyes. Eat it raw or lightly steamed for maximum benefit.

Eat it

Sautéed broccoli with garlic

As we all know, an apple a day keeps the doctor away. Teacher's favourite fruit is packed full of antioxidants including vitamin C and quercetin, which apparently bolster the body's immune defences. Pectin, a soluble fibre found in apples, is also said to help relieve constipation and lowers levels of bad cholesterol.

Eat it

Apple crumble with crème fraiche

For something so small, an egg crams an awful lot in. They are a brilliant source of protein, and provide good levels of iron, zinc, B vitamins and selenium. They also contain choline, which is cited as vital for brain function and memory. Best of all, you can whip them up in a jiffy.

Eat it

Perfect boiled egg

With a high magnesium and monounsaturated fat content, almonds are said to be good for our hearts, while a dose of vitamin E helps to protect our skin from damage. Almonds are a great source of protein, fibre, B vitamins, calcium, zinc and iron. Add almonds to Greek yoghurt for a healthy breakfast, spread almond butter on toast, or for a more decadent treat, dip almonds in melted dark chocolate, another superfood.

Eat it

Pear and almond cake

Green tea is very rich in a group of potent antioxidants called flavonoids, which are said to have immune enhancing and cancer protective properties. "It is thought that one of the reasons why cancer rates are lower in Japan than the Western world is due to the high consumption of green tea (around three cups daily)," says Kim.

Eat it

Green tea ice cream

Sardines are oily fish, which means they are a great source of omega 3 fats, vital for good heart, brain, skin and hormone health. Whether fresh or tinned, these little fish also provide lots of protein, vitamin B12, selenium and vitamin D. Tinned sardines on toast makes a fast and delicious budget lunch.

Eat it

Gordon's grilled sardines with chermoula

"Turmeric has been used for centuries in China and India as an anti-inflammatory agent," says Kim, "and can be helpful in cases of joint and muscle pain." Turmeric is also said to be a powerful antioxidant and a source of iron, manganese and vitamin B6, all of which adds up to the wonderful conclusion: eating curry is good for you. Hurrah.

Eat it

Potato, tomato and cashew curry

Stock up your wine rack. According to Kim, the odd tipple of red wine won't do you any harm and in fact, might benefit you. Red wine has protective properties due to a high content of polyphenols, antioxidants which can apparently protect against cancer, heart disease and (brilliantly) premature ageing. Wines made from Tannat or Malbec grapes usually contain the highest polyphenol levels.

Eat it

Sausage, bean and red wine casserole

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