Superfoods are marketed as miracle health foods, with super powers that can prevent cancer and increase blood flow, and while some of the claims are true, there often isn’t enough evidence to prove that eating a significant amount of a certain superfood will even do you any good. Here are five fantastic superfoods you should eat and the well-researched health benefits they have!
#1 Garlic
According to Alison Hornby, a dietitian and BDA spokesperson “Studies using high concentrations of garlic extracts have been associated with improved blood circulation, healthier cholesterol levels and lower blood pressure, all of which reduce the risk of cardiovascular disease…” (Source) Although there isn’t enough evidence to prove that garlic is a miracle worker, it can be used in place of salt to help lower cholesterol and blood pressure and it does contain vitamins and antioxidants which are no-doubt good for you!
#2 Pomegranate
Pomegranates are a great source of fibre and contain vitamins A, C, E, iron and antioxidants. They are rumoured to reduce inflammation and speed up blood flow. Avoid sugar heavy pomegranate juices in favour of some seeds on a salad or with yoghurt. There may be truth to the rumours of cancer-busting pomegranate juice as a study in 2006 found that drinking a daily glass of pomegranate juice significantly slowed the progress of prostate cancer in men! (Source)
#3 Blueberries
Blueberries are low in calories but high in antioxidants and vitamins and are the fruit of choice for beautiful breakfasts on Instagram. A trendy fruit, blueberries are rumoured to be great for hydration and better memory function, and a study in 2012 found that women who ate three or more portions of blueberries a week had a 32% lower risk of a heart attack than those who ate the berries once a month or less. (Source)
#4 Chocolate
Chocolate isn’t actually good for you unless it’s raw, unprocessed and not mixed with fat and sugar. If you crave chocolate during your time of the month, it could actually be because your body is craving zinc which is present in cocoa. Cocoa products may help to slightly lower blood pressure and reduce stress too, for the best health benefits have a detoxifying chocolate treat every once in a while.
#5 Fish
Fish is a good source of vitamin D and protein. It also contains omega-3 fatty acids which are beneficial to our health. The evidence that fish consumption reduces the risk of cardiovascular disease is so strong that the government recommends we eat at least two portions of fish per week, of which one should be oily. If you’re like me and detest fish, try and mask the flavour and texture with a Mediterranean tomato sauce or by putting it in a fajita wrap with lettuce and salsa. Yummy and healthy!
Research compiled from NHS.
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