Superfoods are defined by their multitude of health benefits as well as nutritional status, which may be measured by vitamin, mineral and nutrient content. They have been around for a very long time, however particular superfoods have made headlines whilst others continue to prove nutritionally beneficial but out of the spotlight.
By Stephanie Berglin, Nutritionist and Herbalist for Bioceuticals
Six Best Superfoods for Supercharged Health
Turmeric
The ancient spice turmeric has been a superfood for centuries as part of the Indian diet, known for its anti-inflammatory properties. Making its way into the western diet, turmeric’s benefits stem from the active ingredient curcumin. This active ingredient is supported by over 4000 scientific articles which have proven its positive influences on health. Despite curcumin’s anti-inflammatory and antioxidant profile, it actually has poor absorbability. However, recent research has discovered that a superior source of curcumin called Theracurmin is 27 times more bioavailable than regular curcumin and therefore better absorbed.
Cacao
The most predominant health properties of chocolate are found in cacao, its raw form that has not yet been roasted to produce cocoa powder. Cacao has a rich antioxidant profile with large concentrations of flavonoids, as well as magnesium, zinc and iron. It is important to note that fermentation, roasting and alkalising during manufacturing of cacao to cocoa may lead to losses of beneficial flavonoid compounds. Although the taste of cacao is typically richer and less sweet than cocoa, its health benefits are broad, especially in the way that it helps stimulate the release of endorphins, giving you that “feel-good” sensation.
Quinoa
Quinoa, pronounced ‘keenwaa’, is a gluten-free superfood for those who experience gluten sensitivity or suffer from coeliac disease. This ancient seed (not grain) is a highly nutritious protein which is one of the few plant foods with a complete protein profile, meaning it contains all the essential amino acids to form protein. Quinoa also contains essential vitamins and minerals to promote a healthy diet and is a low GI food, allowing you to feel fuller for longer.
Eggs
Eggs are high in quality protein, containing 6g of protein in each egg, as well as 11 vitamins and minerals essential to good health. Eggs are an inexpensive superfood that also make a good snack. It’s important to consume the whole egg, including the yolk, to achieve the whole spectrum of health benefits.
Fermented foods
Fermented foods such as yoghurt, tofu, tempeh, kimchi and sauerkraut contain a beneficial amount of good bacteria, which are key for a healthy gut and digestion. When food is fermented, nutrients are better absorbed and easily digested. Fermented foods also assist in building up your good bowel bacteria especially if you have been taking antibiotics, which diminish all bacteria in the body.
Beans
Beans, especially kidney, black, pinto and navy beans, are low GI, high in protein, contain phytonutrients and are a good source of dietary fibre to help aid digestion. Beans are particularly important in vegetarian diets. Beans should be purchased raw and soaked to release oligosaccharides, a sugar which the body cannot digest and often causes flatulence. Canned beans often contain preservatives and, if not washed properly, may retain the oligosaccharides which inhibit optimal digestion.
Always speak to your healthcare professional when considering supplementation. When taking supplements, make sure to always read the label and use only as directed. If symptoms persist see your healthcare practitioner and remember that vitamin supplements should not replace a balanced diet.