Superfoods (or super-nutrients) are the buzz-word of the moment. This collection of potent, nutrientrich, bioavailable foods is believed to be essential for optimal health, both of body and mind. If taken regularly, they help to correct imbalances in the body, strengthening immunity and cleansing and rejuvenating the system. The following list details the superfoods used in the recipes in this book in alphabetical order for easy reference. It isn’t exhaustive as ‘new’ superfoods regularly come to our attention, but this makes them all the more exciting.
Açaí berry
A purple, blueberry-looking fruit from the Amazon rainforest, the açaí berry is believed to aid weight-loss. It works by improving digestion, reducing cravings and boosting metabolism, enabling the body to process food more efficiently and consequently burn fat. The berries are also high in anti-ageing and energy-boosting antioxidants. Look for a good-quality, reputable brand. In a powdered form, açaí berries add both colour and a rich, slightly chocolaty flavour to smoothies, blends and juices.
Aloe vera
The leaves of this succulent plant contain a colourless, jelly-like substance that is trusted as a topical treatment for burns, bites and abrasions, but if taken internally it supports the health of the digestive system, hydrates the skin and supports the immune system; quality is key when buying this vitamin- and mineral-rich supplement.
Baobab
Packed with vitamin C (around three times as much as found in an orange), this nutrient-dense African fruit boosts energy levels and the immune system as well as the health of the skin. It is also a good source of antioxidants, calcium, potassium and B vitamins. With its slightly sharp citrus flavour, baobab adds zing to vegetable- and fruit-based juices and tastes great in blended drinks.
Barleygrass
With similar therapeutic attributes as wheatgrass and brimming with vitamins and minerals (see page 18), barleygrass is slightly easier to digest and has a milder flavour than its cereal counterpart. This high-chlorophyll food acts as a free-radical scavenger and also reduces inflammation in the body. The recipes in this book use powdered barleygrass, but do use fresh, if available, and your juicer can cope with it, as its nutrient content is likely to be superior.
The tiny, golden nuggets of bee pollen are considered one of nature’s most nourishing foods, being rich in protein, carbohydrate, vitamins and minerals. With its intense honey taste, bee pollen adds flavour to juices, smoothies and blends as well as texture when sprinkled over the top. It has an impressive list of therapeutic properties: boosting energy levels; supporting the immune system; as well as aiding digestion, respiration, the heart and circulation. It has also been used in the treatment of infertility problems and performs as an aphrodisiac.
Cacao (raw)
Raw cacao powder and nibs are very high in antioxidant flavonoids, magnesium, iron, zinc and essential fatty acids, which all promote good health and may reduce the risk of health problems as wide ranging as arthritis, cancer and heart disease. The theobromine found naturally in raw cacao is a mild stimulant, which lifts the mood and even curbs depression. It adds a rich, dark chocolate intensity to smoothies and blends.
Camu camu
The fruit from this South American plant is rich in vitamin C and other antioxidants and has been shown to possess impressive anti-inflammatory properties as well as an ability to boost the immune system. It’s early days, but initial research shows that camu camu may help in the treatment of diabetes, fatigue, cancer, atherosclerosis and liver disease. It has a slightly caramel flavour.
Chia seeds
For its size, the tiny black chia seed packs a powerful punch: not only is it said to be the one of the richest plant sources of omega-3 fats, it is also a source of complete protein, containing all essential amino acids, fibre, antioxidants, vitamins and minerals. A staple food of the ancient Mayans and Aztecs, some nutritionists recommend soaking the seeds in a little water before use to increase bioavailability, but others say they are small enough to break down in the body.
Chlorella
This nutrient-rich green algae helps to detoxify, cleanse, alkalise and protect the body, boosting energy levels as well as vitality. Chlorella encourages cellular renewal, growth and repair, which all decline with age. It features the highest level of chlorophyll of any food, helping to control viral and fungal infections such as candida overgrowth, chronic fatigue and poor immunity. It is also an anti-inflammatory, relieving arthritis pain. Stress, depression, constipation, asthma, poor digestion and high blood pressure have all been found to improve after taking chlorella on a regular basis.
Chlorella contains a higher percentage of protein and beneficial fatty acids, including omega-3, than both wheatgrass and spirulina.
(see Powdered greens)
Flaxseeds
Available as brown or golden seeds as well as ground into a coarse powder, flaxseeds are a beneficial plant source of omega-3 fatty acids. They are also an excellent source of the phytonutrient lignans and provide significant amounts of fibre, which benefits digestive health. Their antioxidant content has been linked to a reduced risk of heart disease as well as cancer of the breast, prostate and colon.
Goji berries
Known as the ‘longevity fruit’, goji berries may promote the production of human growth hormone (HGH), which influences the level of all hormones in the body. They are also a rich source of l-glutamine and l-arginine, two amino acids that work in tandem to rejuvenate the skin and boost the metabolism. That’s not all, the red berries act as a sexual tonic and are rich in lutein, which benefits the eyes and is essential for healthy vision. Goji help to alkalise the body, calming the nerves and negating stress.
Lacuma
This sub-tropical fruit makes a good sugar alternative as it’s naturally sweet with a slight caramel flavour. It also provides a high concentration of antioxidants, calcium, iron, vitamins C and B3 and fibre as well as containing anti-inflammatory properties.
Maca
This root is native to South America and has been used for generations to boost energy levels, strength, fertility, balance hormones and enhance libido. Its ability to regulate hormone irregularities means it’s particularly good for menopausal symptoms and menstruation. Maca has a pleasing malty taste and works well in creamy smoothies combined with yogurt or nut milk.
Manuka honey
This amazing, rich-tasting honey made from the flowers of the manuka bush, a native of New Zealand, possesses a range of healing properties that are over and above that of regular honey. Manuka has impressive anti-inflammatory, antibacterial and antifungal qualities, tackling even antibiotic-resistant bacterial strains such as MRSA. It is not fully understood why but not all manuka honey has the same potency, so it’s important to buy a brand that is tested and verified with a UMF (Unique Manuka Factor) strength rating of level 10 and above, which indicates how active it is.
This sulphur compound, found naturally in fruit, vegetables, dairy, meat and seafood, has been shown to improve the condition of the skin, hair and nails as well as strengthening collagen in the joints, thereby increasing flexibility. Initial studies show it may also help in the treatment of arthritis and inflammatory conditions.
Powdered greens
There are many different brands available and it pays to buy powdered greens from a reputable retailer and avoid those that include unwanted additives. They shouldn’t be seen as a substitute for real leafy greens, but they are a great way of boosting your dietary intake and the nutritional value of juices, smoothies and blends. What’s more, many blends contain other potent health ingredients such as chlorella, spirulina, wheatgrass, flaxseeds, alfalfa and probiotics so you get a super-nutritious conglomeration in one pot. The health benefits vary depending on what you want from your greens mix, so it’s possible to buy blends for detoxing, energy-boosting, immunity support or improving digestion, for example.
Purple corn
Richer in antioxidants than blueberries, this Peruvian superfood has been shown to be brimming with phytonutrients as well as anthocyanins which promote collagen formation, improving the condition of the skin, hair, nails and joints. Anthocyanins encourage connective tissue regeneration as well as helping to stabilize and protect blood vessels from free radical damage. Furthermore, purple corn may protect against heart disease and reduce high blood pressure.
Reishi
In Chinese medicine, this prized fungus is known as the ‘mushroom of immortality’ for its wide–reaching, impressive list of therapeutic qualities. Its significant, immune-boosting properties have been shown to help prevent and treat cancer, heart disease and strokes, and also may have implications for treating those with AIDS and other immune system disorders. What’s more, reishi can calm the nerves, aid sleep, rejuvenate the brain and maintain balance in the body. In its dried, powdered form, reishi has a rich, earthy mushroomy taste that works in more savoury juices, smoothies and blends.
This impressive, highly nutritious, nourishing blue-green micro algae both regenerates and cleanses the body. This is thanks to its rich chlorophyll content, which helps transport oxygen to every cell in the body. It is one of the highest sources of usable protein and features essential fatty acids, antioxidants, vitamins A, B12, E and K, iron, calcium and phytonutrients in a readily usable and digestible form. Spirulina has been found to treat liver damage, protect the kidneys, enrich the blood, protect the heart, enhance intestinal flora, aid weight loss and inhibit the growth of yeast, fungi and bacteria in the body; an all-round winning combination!
Wheatgrass
Widely acknowledged as one of nature’s superfoods, wheatgrass contains high concentrations of vitamins, minerals, chlorophyll and all essential amino acids, along with digestive enzymes, some of which are not found in other foods. It is a well-known detoxifier, blood purifier and cleanser, but is perhaps less known for its cholesterol-reducing, anti-ageing and anti-inflammatory properties. The recipes in this book use wheatgrass powder, but you can buy wheatgrass in seed form to grow-your-own as well as pre-grown. Interestingly, wheatgrass is classified as a leafy green, rather than a grain, so it’s suitable for those with wheat allergies.
Others…
Coconut water (and coconut milk drink)
This clear liquid found inside a young coconut has seen a huge growth in popularity, particularly as a low-sugar alternative to high-sugar energy sports drinks. Its high potassium, and electrolyte mineral content, prevents muscle cramps and spasms and effectively rehydrates the body. Most potent is the juice from a freshly opened coconut. The packaged version is a worthy alternative, but avoid those with added sugar. Coconut milk drink makes a creamy alternative to dairy milk and is full of beneficial medium-chain fatty acids, said to be good for the heart, digestion, skin, hair and wellbeing.
Echinacea
If taken on a regular basis, this popular herbal remedy can stimulate the immune system and shorten the recovery time from colds and viruses.
Fruit powders
Fruit powders are made from pure fruit that has been freeze-dried. They make a convenient and healthy way to colour and flavour drinks. Generally a good source of vitamin C, cranberry in particular can help treat urinary tract infections.
Protein powders
Protein plays an essential role in the repair and maintenance of every cell in the body. We’re not talking body-building whey powder here but plant-based proteins, such as those made from soya, hemp and pea. Stress, illness, hormonal imbalances and high activity all affect protein requirements, but it’s also possible to eat too much so if your diet contains good amounts of protein, you may feel it unnecessary to supplement.
Milk thistle
The black seeds harvested from the milk thistle flower contain the active ingredient silymarin, which is effective in detoxifying the liver as well as protecting it against the damaging effects of toxins, alcohol and other elements. It promotes the regeneration and repair of liver cells and has been shown to reverse liver damage.
Probiotics
These beneficial bacteria improve the intestinal flora of the gut by inhibiting the growth of harmful bacteria. They are beneficial after a bout of food poisoning, a stomach bug or antibiotics. Research has shown that probiotics may also be able to treat diabetes, improve immunity and aid weight loss. Buy the best quality containing both lactobacillus acidophilus and bifodobacterium.
