Episode 1: Food for Thought - Superfoods

Are goji berries on your shopping list? How about spirulina? If you have not heard of either, chances are you also do not know a lot about superfoods.

So-called “superfoods” are health-enhancing foods.

The problem is – you will almost never see the term advertised on a food label. With the exception of foods rich in folate which can reduce the risk of neural tube defects in newborns, Australian food manufacturers are not allowed to claim a particular food provides specific health benefits. But that has not stopped marketers from hyping up the perceived benefits of some foods in the media. The “superfoods” tag has been slapped on everything from oats to turkey.

Fruits and vegetables which are tagged “superfoods” are often high in antioxidants. But nutritionists agree that eating one so-called “superfood” on its own is not enough to ensure long-lasting health.

Variety is the key.

According to nutritionist Catherine Saxelby, superfoods are foods which provide stacks of nutrients without lots of kilojoules.

Catherine Saxelby’s SUPERFOODS	What’s in them?	Perceived Health Benefits
Almonds (one serve is about a handful of almonds or 25 – 30 nuts)	Vitamin E Fibre Protein Minerals – magnesium, potassium B Vitamins	Prevents skin ageing. Almonds are also believed to keep blood vessels clear of fatty plaques and help control blood pressure.
Basil and Green Herbs (up your intake of green herbs by regularly eating tabbouli)	Minerals – potassium, magnesium, iron and calcium Vitamin C Folate Vitamins B1 and K Fibre Antioxidants	Green herbs protect against heart disease and possibly cancer.
Blueberries	Antioxidants including anthocyanins Beta-carotene Fibre Vitamin E B vitamins including folate and niacin Minerals – manganese, potassium, magnesium, phosphorus	Slows down ageing of the brain. Blueberries are also believed to improve blood circulation and protect the heart.
Broccoli (must-eat powerhouse vegetable!)	Vitamin C Beta-carotene Folate Vitamin E Several B vitamins Iron Calcium Fibre	Provides twice Vitamin C daily requirement in an average serve (broccoli eaters show a reduced risk in several cancers).
Chillies	Vitamin C Fibre Potassium B vitamins	Packed with nutrients – only chilli afficianados are likely to reap benefits since chillis are usually eaten in small quantities.
Cinnamon	Beta-carotene B vitamins Natural antioxidants	Although consumed in too small amounts to influence nutrition, a little each day can assist diabetes sufferers to lower blood sugar levels.
Eggs	Protein EVERY VITAMIN except C Lots of minerals including folate Antioxidants (lutein and zeaxanthin)	Helps prevent birth defects. Helps prevent mascular degeneration of the eye.
Flaxseeds or Linseeds	Omega-3 fats Lignans	Anti-ageing nutrient. Helps minimise side effects of menopause and may have anti-tumour properties.
Garlic	Vitamin C Fibre Potassium Vitamin B1	Enhances iron absorption, speeds up wound healing and reduces risk of heart attack.
Pink Salmon	Omega-3 fats Protein Minerals – iodine, potassium and zinc	Anti-ageing nutrient which lowers blood pressure and triglycerides and reduces blood clotting.
Oats (slowly releases energy for hours after consumption)	High in beta-glucan B vitamins (incl. thiamine and niacin) Minerals – phosphorus, potassium and magnesium	Keeps cholesterol low.
Spinach	Great source of antioxidants – lutein and zeaxanthin Vitamin C Beta-carotene Vitamin E	Protects eyes during the ageing process.
Tea Leaves	Rich in catechin (antioxidant) B vitamins Protein Minerals incl. potassium, phosphorus, calcium, magnesium and iron	Lowers risk of heart troubles. Function to release energy from food.
Tomatoes (tomatoes are eaten as a vegetable but are classified as a fruit)	Best source of lycopene Folate and other B vitamins Vitamin C Fibre Potassium	Reduces risk of prostate cancer and possibly others. Functions to release energy from food.
Wheatgerm (like taking a multi-B vitamin supplement except it is natural and has more nutrients)	B vitamins Vitamin E Antioxidants Minerals	Functions to release energy from food.
Yoghurt (200g carton equal to 250ml of milk)	Calcium B vitamins (incl. riboflavin) Protein	Helps prevent osteoporosis. Promotes healthy skin and eyes.