insideKENT Magazine Issue 24 - March 2014 | Page 60

HEALTH+WELLNESS

THE WONDER OF

superfoods

by Jodie Foreman BSc(Hons) MNIMH

You know how the saying goes: ‘you are what you eat’. Well it’s true! And these days
with the pressure of modern life taking its toll on our bodies, eating the right foods has
never been more important. So how can you increase the nutrient value of the food
you eat without too much effort? The answer is down to so-called ‘superfoods’.

Superfoods are a special category of naturally occurring foods that, by
definition, are calorie sparse and nutrient dense meaning they pack a lot
of punch for their weight as far as goodness/nutrients go. They are superior
sources of antioxidants and essential nutrients (nutrients we need but cannot
make ourselves).

Blueberries

At Foreman & Jones Integrated Health Practice, we work with patients to
improve their diets with particular emphasis on the health complaint they
are suffering from. However, if they just increase their consumption of
superfoods they are generally covering all the bases when it comes to
nutrition.
There are many foods which are thought to be superfoods, but here are
just a few of my favourites. These foods are readily available, inexpensive
and easy to incorporate into your existing diet:

Greens
If you make only
one change to
your diet, eat
more green
leaves on a
regular basis.
Greens are
rated at 1000
using the ANDI
score. ANDI
stands for
Aggregate
Nutrient Density Index. An ANDI score shows the nutrient density of a food
on a scale from 1 to 1000 based on nutrient content. ANDI scores are
calculated by evaluating an extensive range of micronutrients, including
vitamins, minerals, phytochemicals and antioxidant capacities.
So with a score of 1000, you really couldn’t do better! Greens contain
a wide array of beneficial substances including proteins, protective
phytochemicals and promote healthy bacteria, helping you to build cleaner
muscles and tissues and aid your digestive function.
I always think of greens as being blood building – green superfoods
are extremely rich in chlorophyll, the pigment that gives plants their green
colour. The molecular structure of chlorophyll is very similar to that of human
blood and studies show that when this is consumed, the production of
haemoglobin in blood is increased. Higher amounts of haemoglobin in the
bloodstream means more oxygen-rich blood, the first and most important
element that cells need to thrive.
Studies continuously confirm that populations that eat a diet high in
green leafy vegetables run a far lower risk of heart disease and cancer.
Greens include: rocket, spinach, dandelion greens, kale, watercress,
parsley, lettuce, endive, chicory, broccoli sprouts and spring greens.

Blueberries are extremely high in antioxidants (including anthocyanins and
flavonoids). A study in 2012 of 93,000 women found that participants who
ate three or more portions of blueberries and strawberries a week had a
32% lower risk of a heart attack compared with those who ate berries once
a month or less. In laboratory studies on cells and animals, blueberry extracts
(such as anthocyanins) have been shown to decrease free radical damage
that can cause cancer.
Blueberries include phenolic compounds with an antioxidant capacity
that is significantly higher than vitamins C or E. Try adding them to your
breakfast cereal, including them in a packed lunch or mixing with low-fat
yoghurt for a delicious dessert.

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