Top 10s The truth about superfoods

Date Published:

06/01/2009

Superfoods have divided the foodie nation. While some see them as vital ingredients for a healthy lifestyle, others consider them little more than expensive fads. Charlie Cottrell finds out what a superfood really is and which ones are worth forking out for

"There has been a huge amount of hype in recent years about superfoods, and they have come and gone like trends for the latest 'It' bag," says Kim Porter from The Nutrition Coach. "A few years ago it was the blueberry which was branded a superfood, and more recently the goji and aronia berry have been elevated to superfood status.

In nutritional terms a 'superfood' is a nutrient dense food packed full of vitamins and minerals and other health promoting qualities, which may help to boost our health and protect us from diseases such as heart disease and cancer."

To keep you fighting fit in the New Year and beyond, here are Kim's pick of the super-bunch.

A favourite ingredient with smoothie aficionados, this purple berry, native to the Amazon rainforest, is said to be particularly high in a group of antioxidants called anthocyanins, which can have a beneficial effect on heart health. Acai berries, which are available as a juice, are also said to be a good source of protein, fibre and health promoting omega 6 fats.

Goji berries are apparently massively rich in antioxidants and rank highly on the ORAC scale (Oxygen Radical Absorbance Capacity), which is said to measure the antioxidant level in foods. Mainly eaten dried, they are also high in protein and B vitamins and used in China to enhance longevity: "Apparently a Chinese man called Li Quing Yuen ate them every day and lived to the age of 250," says Kim, "or perhaps that’s just a marketing myth."

It's berries again in the number 3 spot. Aronia berries are said to contain more antioxidants than goji, acai and blueberries, which puts them at the very top of the super-berry league. They're even carbon footprint-friendly - Marks & Spencer grow them in Scotland for sale in the UK. Beware the berries' tart flavour though. The addition of sugar to make them palatable could counteract some of their benefits.

Put on your lab coats, here comes the science bit: hemp is a member of the Cannabaceae family, to which marijuana also belongs. However, the ingredient that gets you high, (that's tetrahydrocannabinol, of course) is completely removed from hemp oil. The result is said to be an incredibly nutritious oil which is very high in essential fatty acids and especially good for skin conditions, such as eczema, hormonal imbalances, such as PMS, and helping to keep your brain and heart healthy. Take it straight off the spoon or drizzle onto salads and vegetables.

Also known as cacao, this is chocolate in its natural state. Much revered by ancient Mayans for its healing and aphrodisiac qualities, raw chocolate is now making a welcome comeback thanks to the efforts of modern chocolatiers like Willie Harcourt-Cooze who are singing the praises of its high antioxidant levels and nutritious calcium, iron and B vitamin content.

Get your chocolate fix with Willie's cacao recipes

It looks like a big sprawling monster, washed up on the beach and frankly, it doesn't taste much better, but choke it down; this plant is an excellent source of energy giving B vitamins, magnesium and a good source of iron and calcium. Seaweed is also very rich in iodine, critical for good thyroid function, and contains lignans which are said to have cancer protective properties. Try nori to make sushi or kelp, kombu and wakame sprinkled onto soups and salads.

Quinoa (pronounced 'keen-wah') was big with the Incas who called it the 'mother of all grains', "although," Kim points out, "it is not technically a grain but a grass belonging to the same family as spinach and chard." Quinoa is an excellent source of protein which makes it a brilliant food for vegetarians. It also contains good levels of calcium, magnesium, B vitamins, iron and some essential fats. Its texture makes quinoa a great alternative to rice or potatoes and is delicious used in salads.

Try this halloumi and quinoa warm salad recipe

Also known as Indian mulberry, the noni is a tree native to Hawaii. The savvy Polynesians have apparently been boosting their immune systems by drinking this juice, for hundreds of years and now it's grabbing attention in the UK. Its high antioxidant content is said to be beneficial for skin problems, digestive issues, respiratory conditions and immune problems.

Bee pollen is a mixture of plant nectar, pollen and bee saliva. Delicious. Before you wrinkle your nose up, consider that it's said to provide excellent levels of protein, iron, zinc magnesium, B vitamins and antioxidants, offers comfort to hay fever sufferers, aids digestion and can even improve fertility - but consult your doctor before diving in. If munching on bee saliva doesn't appeal, it also comes in capsules.

'Raw milk' comes unpasteurised and unprocessed, straight from the cow. This wholesome cow-juice is being touted as a healthier version of the white stuff than our supermarket pint, with a higher vitamin and mineral content and digestion-aiding enzymes. "Apparently the Queen is a fan of raw milk from her cows in Windsor," says Kim.

But, hold onto your crown ma'am; the Food Standards Agency warns that raw milk could contain harmful bacteria, usually killed by the pasteurisation process. If you decide to try raw milk, ensure you buy it from a reputable supplier with strict hygiene standards, and do not consume it during pregnancy.

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