superfoods

Raj Kundhi, Senior Physiologist and nutritionist

Do superfoods really exist?

8 January 2025

Certain foods have been described as ‘superfoods’ due to their nutrition profiles and the potential of increased health benefits. However, is there really such a food that is a superfood?

The truth is, no one food is better than another, and no one food will induce a health benefit over another. There are plenty of foods which are packed with essential vitamins, minerals, antioxidants, and other vital nutrients.

Having a balanced and varied diet will ensure that we’re getting the most nutritional quality and can help us promote overall wellbeing.

We've compiled a comprehensive list of 10 foods to include in your next food shop that can help supercharge your health and contribute to a balanced and nourishing diet.

1. Blueberries

Blueberries are rich in antioxidants, particularly anthocyanins, which give them their vibrant colour.

These antioxidants help combat free radicals, reduce inflammation, and promote a healthy heart. Blueberries also contain high levels of fibre, vitamins C and K, and manganese, making them a delicious and nutritious addition to your diet1.

>Try our Blueberry Baked Oats recipe

2. Kale

Considered a nutritional powerhouse, kale is a leafy green vegetable that is low in calories and high in vitamins A, C, and K. It is also an excellent source of calcium, potassium, and antioxidants.

Regular consumption of kale can support cardiovascular health, help strengthen the immune system, and contribute to healthy bones and skin2.

3. Salmon

Salmon is an exceptional source of omega-3 fatty acids3, which are crucial for brain health and reducing the risk of heart disease.

It’s also an excellent protein source, rich in vitamin D and selenium. Incorporating salmon or any other type of oily fish into your diet once a week could help promote healthy brain function, support heart health, and provide essential nutrients for overall wellbeing.

4. Quinoa

Considered a complete protein, quinoa is a gluten-free grain alternative that offers a range of health benefits4.

It is packed with fibre, magnesium, B vitamins, iron, and antioxidants. Quinoa aids digestion, helps regulate blood sugar levels, and provides sustained energy throughout the day.

>Try our Quinoa, Tofu and Vegetable Stir Fry recipe

5. Chia seeds

Chia seeds are tiny black seeds that are high in fibre, protein, and omega-3 fatty acids. They also contain calcium, magnesium, and antioxidants5.

They can be easily incorporated into smoothies, yoghurt, or used as an egg substitute in baking.

6. Avocado

Avocados are a creamy and delicious fruit that is packed with healthy monounsaturated fats. They are rich in fibre, potassium, vitamins K, E, C, and several B vitamins.

Avocados can help promote good cardiovascular health, aid in weight management, and support healthy skin and hair.

>Try our avocado, banana and walnut bread recipe

7. Turmeric

Turmeric is a vibrant yellow spice commonly used in traditional medicine for its anti-inflammatory properties.6 The active compound in turmeric, called curcumin, has powerful antioxidant effects.

Try incorporating turmeric into your diet as a way of adding spice, flavour and colour to your meals.

8. Greek yoghurt

Greek yoghurt is a protein-rich dairy product that is also packed with probiotics, which are beneficial for gut health. It is an excellent source of calcium, vitamin B12, and iodine.

Greek yoghurt can promote a healthy digestive system, strengthen bones, and support muscle growth and repair7.

9. Spinach

Spinach is a leafy green vegetable loaded with vitamins, minerals, and antioxidants. It is a great source of iron, calcium, vitamin K, and folate.

Regular consumption of spinach may improve vision, enhance bone health8, and provide numerous antioxidants that protect against cellular damage.

>Try our Spinach and Courgette Lasagne recipe

10. Green tea

Green tea is renowned for its high concentration of antioxidants, particularly catechins, which have been linked to various health benefits.

It can support weight management and helps manage healthy levels of cholesterol. Green tea also helps improve brain function and reduce the risk of chronic diseases9.

Remember, a balanced and diverse diet, coupled with regular physical activity, is key to achieving optimal health.

 References

  1. Blueberries –BBC Good Food 
  2. Kale – Harvard School of Public Health
  3. Omega 3 from Salmon – BBC Good Food
  4. Quinoa health benefits – BBC Good Food 
  5. Chia seeds – Harvard School of Public Health
  6. Turmeric health benefits – BBC Good Food
  7. Greek Yoghurt – BBC Good Food
  8. Spinach for bone health - NHS
  9. Health benefits of Green Tea – BBC Good Food



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