Robert J Winn discusses the notion of superfoods, which foods are considered superfoods and what benefits they offer.

1. SUPERFOODS
W H A T A R E
A N D W H A T D O T H E Y D O ?
Robert J Winn

2. WHAT ARE
SUPERFOODS?
The term “superfood” is slightly
misleading. No one food offers all of the
nutritional and health benefits that we
need for good health or to prevent
disease. The phrase was coined for
marketing purposes, as a way to sell more
products. However, there are a few foods
that do pack a lot of nutritional benefits
in a small punch, which makes them as
close to a superfood as there can be.

3. BERRIES
Berries contain antioxidants, vitamins,
minerals and fiber. Because they’re so
high in antioxidants, they’re linked to
a reduced risk of heart disease and
cancer. When used alongside
traditional medicine, they may also
help treat various digestive disorders.
Types of berries include raspberries,
blueberries, blackberries and
cranberries.

4. LEGUMES
L e g u m e s , w h i c h i s a c l a s s o f f o o d
i n c l u d i n g b e a n s , p e a s , l e n t i l s , a l f a l f a
a n d p e a n u t s , a r e f u l l o f n u t r i e n t s .
T h e y ’ r e a g r e a t s o u r c e o f B v i t a m i n s ,
p r o t e i n , f i b e r a n d v a r i o u s m i n e r a l s .
R e s e a r c h s h o w s t h a t t h e y c a n h e l p
m a n a g e t y p e 2 d i a b e t e s a n d r e d u c e
b l o o d p r e s s u r e a n d c h o l e s t e r o l .

5. DARK LEAFY GREEN
VEGETABLES
Dark leafy green vegetables, like kale, swiss chard,
arugula and spinach, are an excellent source of the
nutrients zinc, folate, iron, calcium and magnesium.
They have the potential to reduce your risk of heart
disease and type 2 diabetes. They’re also a good source
of carotenoids, which may help prevent certain types of
cancer.

6. K e f i r i s a f e r m e n t e d b e v e r a g e t h a t i s
t y p i c a l l y m a d e f r o m c o w ’ s m i l k . I t ’ s
s i m i l a r t o y o g u r t , b u t i s t h i n n e r i n
c o n s i s t e n c y a n d c o n t a i n s m o r e
p r o b i o t i c s t r a i n s . I n a d d i t i o n t o
p r o b i o t i c s , i t a l s o c o n t a i n s c a l c i u m ,
p r o t e i n , p o t a s s i u m a n d B v i t a m i n s . I t
h a s a l s o b e e n s h o w n t o l o w e r b l o o d
p r e s s u r e , r e d u c e c h o l e s t e r o l a n d
i m p r o v e d i g e s t i o n . F o r t h o s e w i t h
l a c t o s e i n t o l e r a n c e o r w h o c h o o s e n o t
t o c o n s u m e d a i r y , i t c a n a l s o b e m a d e
f r o m r i c e m i l k , c o c o n u t w a t e r a n d
c o c o n u t m i l k .
KEFIR

7. G i n g e r i s u s e d i n c o o k i n g t o e n h a n c e f l a v o r
b u t a l s o h a s m e d i c i n a l p r o p e r t i e s . G i n g e r o l ,
w h i c h i s t h e o i l t h a t c o m e s f r o m t h e g i n g e r
r o o t c o n t a i n s a n t i o x i d a n t s , w h i c h a r e l i k e l y
t h e c a u s e o f t h e a s s o c i a t e d h e a l t h b e n e f i t s .
G i n g e r h a s s h o w n t o b e e f f e c t i v e a t
m a n a g i n g n a u s e a a n d c a n h e l p r e d u c e p a i n
f r o m b o t h a c u t e a n d c h r o n i c i n f l a m m a t o r y
c o n d i t i o n s . I t m a y a l s o h e l p t o r e d u c e y o u r
r i s k o f d e v e l o p i n g d e m e n t i a , h e a r t d i s e a s e
a n d c e r t a i n c a n c e r s .
GINGER