Every single food contains its own unique combination of health-giving nutrients and compounds, making them superfoods for your body in so many different ways. The following pages take the mystery out of which foods contain what, and how they can help you to be better, brighter and healthier.
All types of fruits (and vegetables) are packed with nutrients, including vitamins, minerals and fibre, and are naturally low in fat. They’re also brimming with antioxidant compounds known as phytochemicals, which have numerous health benefits. You should aim to eat at least 5 portions of fruit and vegetables every day – a total of 400g/14oz. If you fancy something sweet, choose fruit rather than foods containing sugar, such as biscuits, cakes, sweets and sugary drinks, which are often high in calories but have no beneficial nutrients and can often cause tooth decay.
APPLES Rich in soluble fibre, which helps to lower blood cholesterol levels, and insoluble fibre, required by the digestive system, apples also contain malic and tartaric acids, which inhibit fermentation in the intestines. They are a good source of vitamin C, which is needed for a healthy immune system. In addition, apples contain the phytochemical quercetin, which is thought to help reduce inflammatory and allergic reactions in the body. According to research, the regular consumption of apples is associated with a reduced risk of cancer, heart disease, asthma and type 2 diabetes. Besides being a popular snack and lunchbox item, apples make wonderful desserts when cooked in pies and crumbles, when baked, or when stewed until soft in a little fruit juice and then puréed to make apple sauce. Also try adding grated apples to cereals or porridge to sweeten them instead of sugar. For an interesting apple-based savoury recipe, try Marinated Pork Chops with Roasted Apples, Squash & Red Onions (see page 123).
APRICOTS Fresh apricots are a great source of the antioxidant nutrients beta-carotene and vitamin C, while the dried variety also provides iron, which is needed to form haemoglobin, the oxygen-carrying component of the blood. Both fresh and dried apricots are also a good source of insoluble fibre, which aids healthy digestion, and potassium, which helps to control the body’s fluid balance. Apricots can be eaten fresh or cooked, and are delicious when chopped and served with yogurt or crème fraîche. Dried apricots (for health reasons choose the unsulphured variety) go well in dried fruit salads and crumbles or can add a touch of sweetness to savoury dishes such as meat or vegetable casseroles.
BANANAS An excellent source of potassium, which helps to control blood pressure, bananas are also a good source of fibre. On top of this they contain vitamin B6, are high in carbohydrates and the energy boost given by their high sugar levels make them the perfect snack. They can be chopped or mashed and added to cereals, homemade cakes and breads as a natural sweetener. They can also be used to thicken smoothies or as a sandwich filling with peanut butter and honey.
BLACKCURRANTS Packed with immune-boosting vitamin C and rich in antioxidants thought to combat a number of illnesses including heart disease, cancer, Alzheimer’s disease and diabetes, blackcurrants are tiny fruit with a mighty health-punch. With a strong, sharp flavour they need sweetening, so, to avoid adding excess sugar to your diet, try combining them with naturally sweet fruits such as pears in crumbles and pies.
BLUEBERRIES Full of potent phytochemicals called anthocyanidins, blueberries are regarded as an immune-boosting superfood, thought to protect against cataracts, glaucoma, varicose veins, haemorrhoids, heart disease and cancer. The antioxidants in blueberries have also been found to protect the brain and may reduce the effects of conditions such as Alzheimer’s disease or dementia. Delicious eaten raw just as a snack or in fruit salads, blueberries are also superb in muffins, pies and pancake fillings.
CHERRIES A good source of immune-boosting vitamin C, cherries also contain various B vitamins and the mineral potassium, required for normal fluid balance. They also possess phytochemicals known as anthocyanins, which are thought to reduce inflammation and protect against a number of diseases associated with ageing. The anthocyanins give cherries their colour, so the darker the fruit, the better. Cherries are also reputed to have natural painkilling properties and are traditionally used to alleviate gout by moderating uric acid levels. Eat these wonderful summer fruits fresh, or pit them and add to pies, compotes and fruit cakes. You can also buy dried cherries, which can be used to add antioxidant power to mueslis and breakfast cereals, as in the Dried Cherry Granola with Fresh Fruit (see page 47).
CITRUS FRUITS A large study has shown that children with asthma experience significantly less wheezing if they eat a diet high in citrus fruits, which are rich in vitamin C. Citrus fruits also contain the soluble fibre pectin, which helps to lower high blood cholesterol. They’re also a rich source of phytochemicals, including carotenoids, flavonoids, glucarates and limonoids, which are all thought to promote heart health and protect against various cancers.
Oranges are a great source of folate, which is important for pregnant women or women who are planning to conceive, while lemons have a cleansing effect on the body. And if you’re put off by the tartness of grapefruit, you might be encouraged to eat it if you’re on a diet, because it helps the body to burn fat. Try using citrus juices to flavour cakes and puddings. Also, serve lemon or lime wedges for squeezing over dishes, and use slices to add a zing to mineral water. Finally, no fruit salad would be complete without a handful of chopped orange or satsuma segments.
CRANBERRIES These tasty fruits contain natural antibacterial properties, making them a great remedy for urinary tract infections such as cystitis. They also contain quinine, which is an effective liver detoxifier. To balance the tartness of fresh cranberries, combine them with other fruits such as oranges, mango, pineapple and pears or eat them chopped with a little added fruit juice or honey. If you’ve never cooked with cranberries before, try Upside-down Cranberry, Apple & Cherry Tart (see page 177).
DATES Rich in natural sugars and insoluble fibre, dates help to support energy levels and a healthy digestive system. They’re a rich source of potassium, which helps to control blood pressure; iron, which is essential for the production of haemoglobin in the blood; and magnesium and manganese – minerals that are needed by the nervous system. Fresh dates can be eaten as a snack, added to sandwiches (try cottage cheese and date) or stuffed with nuts such as walnuts. Chopped dried dates make a tasty addition to breakfast cereals or can be used to sweeten salads, tagines, muffins and cereal bars.
GRAPES These are high in carbohydrates and are easily digested, making them a perfect energy or convalescing food. They contain the phytochemical quercetin, which is thought to help reduce inflammation and the risk of heart attack and stroke. All grapes contain ellagic acid, and dark-skinned ones are rich in the potent antioxidants resveratrol and anthocyanins, both of which are believed to help protect against various cancers. Grapes also have a cleansing and mild laxative effect, which is attributed to their high potassium and magnesium content. They can make attractive additions to fruit salads and tarts. They also taste good when added to green salads or when served with cheese as a dessert or snack.
KIWI FRUIT Bursting with immune-boosting vitamin C, kiwi fruit are also rich in the antioxidant vitamin E, which helps to protect the body against diseases such as cancer, heart disease and Alzheimer’s disease. They also contain the phytochemical lutein, which has a positive effect on eye health, reducing the risk of cataracts and macular degeneration. The fruit is a good source of fibre (for healthy digestion), potassium (to help support the body’s fluid balance) and magnesium (which is essential for bones, nerves and muscles). Kiwis can be added to fruit salads such as Tropical Fruit Salad (see page 53), tossed into green salads or sliced to decorate cheesecakes and other desserts.
MANGOES High in vitamins B6, C and E, mangoes are also a good source of fibre and the minerals iron, copper and magnesium. In addition, they are rich in beta-carotene, which is believed to help build up resistance to respiratory tract infections and aid immune function. To prepare mangoes, slice down either side of the stone, then remove the skin. Unripe ones are often used in chutneys, relishes and pickles.
MELONS A good source of vitamin C, melons have a diuretic and cleansing effect on the system and are good for the skin. Orange-fleshed melons such as cantaloupe are particularly high in beta-carotene, which is an antioxidant nutrient and immune-booster. Watermelon contains the phytochemical lycopene, which has been associated with a reduced risk of macular degeneration and cancers of the prostate, lung, bladder, cervix and skin. Melons can be eaten for breakfast or as an appetizer; they can also be stuffed with chopped fruit to make a delicious and nutrient-packed dessert such as Fruit-filled Melons (see page 159).
PAPAYAS This sweet, tropical fruit contains both vitamin C and beta-carotene – antioxidants that boost the immune system and slow down ageing. Papaya is also a good source of folate, potassium and vitamin E as well as containing the enzyme papain, which aids protein digestion. However, levels of papain reduce as the fruit ripens. To enjoy fresh papaya, simply cut it in half lengthways, remove the seeds and eat the flesh with a spoon. Papaya is a good addition to smoothies along with other fruit, and works well in fruit salads.
PEACHES & NECTARINES A single nectarine contains an adult’s entire recommended daily allowance of vitamin C. Peaches and nectarines also contain potassium, which helps to regulate blood pressure, and phytochemicals that protect against various cancers and help maintain a healthy heart. The nutrients in these fruits are also good for skin, lung, digestive and eye health. Eat them raw or cooked in pies, turnovers and crêpes.
PEARS Rich in soluble fibre, which helps to lower blood cholesterol and protect the heart, pears also contain vitamin C and the mineral potassium, which helps to regulate the body’s fluid balance. The levulose sugar found in pears makes them a good choice of fruit for diabetics, as this is more easily tolerated than other types of fruit sugar. Try adding chopped pears to green salads, serve them with cheese as a dessert, poach them in a little apple juice or mix grated pears into muesli, granola and porridge for breakfast.
PINEAPPLE A good source of vitamin C, pineapple also contains potassium, for regulating fluid balance, and manganese, which is needed for skin, bone and cartilage formation. It also contains a compound called bromelain, which is a protein-digesting enzyme with anti-inflammatory properties. Serve chopped pineapple with yogurt or simmer it in a little maple syrup until brown. Add it to fruit salads, especially those containing other exotic fruits such as papaya, kiwi and mango, or use it to jazz up savoury foods such as pizza, rice or cottage cheese. Pineapple is often used as the sweet element in oriental sweet-and-sour dishes.
PLUMS Their different colours, from yellow through to red and dark purple, indicate that the fruits contain different phytochemicals. Darker-skinned plums contain higher levels of those phytochemicals that are believed to protect against cancers by neutralizing free radicals in the body. They are a good source of vitamin C and beta-carotene, and contain vitamin B2, which promotes healthy skin, hair and nails. For a lovely dessert, poach plums in a little red wine, fruit juice or a splash of water and a sprinkling of brown sugar. You can also stew or bake pitted plums and serve them with yogurt and honey or make them into an ice cream or sorbet such as Pear & Plum Sorbet (see page 167). Plums are also available in their dried form as prunes.
RASPBERRIES These wonderfully sweet fruits contain folate, which is important during pregnancy and for women trying to conceive; manganese, required for healthy skin, cartilage and bones; and fibre, for an efficient digestive system. They also contain vitamin C and the phytochemicals anthocyanins and ellagic acid, which are associated with a reduced risk of cancer. They have natural antimicrobial properties and may help to prevent the growth of Candida albicans, which is responsible for yeast infections such as thrush. Raspberries are believed to help cleanse the digestive system and have traditionally been used to treat diarrhoea, indigestion and rheumatism. They are highly versatile. Besides being delicious when eaten straight off the cane, they combine well with other berries to make fillings for pancakes and crêpes, and can be enjoyed in pies and smoothies or as jam.
STRAWBERRIES This popular fruit is an excellent source of immune-boosting vitamin C, and provides a useful source of folate and the minerals iodine and manganese. Strawberries also contain phytochemicals, including anthocyanins, which have anti-cancer and anti-inflammatory properties, and ellagic acid, which has been associated with decreased rates of cancer. For a deliciously rich strawberry-based recipe, treat yourself to Mixed-berry Eton Mess (see page 158). Other ways to use these multipurpose berries is in tarts, pancake fillings, roulades, smoothies and milkshakes, whizzed up in yogurt or fromage frais to make creamy desserts, served on top of cakes or waffles, or added sliced to mixed green salads. The options are endless!
ARTICHOKES (GLOBE) Rich in potassium, which helps to control fluid balance, vitamin C and fibre, artichokes also contain a compound called cynarin, extracts of which have been found to protect the liver. Serve this vegetable as an appetizer with a little lemon juice and olive oil, or as an accompaniment to a meal.
ASPARAGUS A traditional remedy for kidney problems, asparagus contains the amino acid asparagine, which, when combined with the potassium content in this vegetable, gives asparagus its diuretic effect. It contains many other nutrients, including beta-carotene, vitamins C and K, folate, several B vitamins and fibre. Serve it as a side dish with a squeeze of lemon juice or chopped in pasta dishes, omelettes and quiches.
AVOCADOS Although relatively high in fat, avocados are rich in good monounsaturated fats, which help to lower cholesterol. They are also a great source of vitamin E – a powerful antioxidant – and provide vitamin B6, required for the health of the nervous system, as well as being an excellent food for the skin. A good source of biotin, avocados help to prevent dry skin and brittle hair and nails. Add avocados to salads and sandwiches, blend them into homemade salad dressings for extra richness, spread them on bread instead of butter, or use them to make dips such as traditional guacamole or salsas, such as Chicken Fajitas with Avocado Salsa (see page 112).
BEETROOT The compound responsible for the deep red colour of beetroot is known as betacyanin, which is an antioxidant that enhances liver detoxification. This vegetable is also rich in folate, which is essential for preventing birth defects; iron; and manganese, which is required for healthy skin, bones and cartilage. Beetroot are usually eaten boiled or roasted, and in Eastern Europe cold beetroot soup (borscht) is a popular dish. Raw grated beetroot is delicious in salads and sandwiches and beetroot juice blends well with other vegetable juices such as carrot and celery for a healthy cocktail.
BROCCOLI As a member of the Brassicaceae family, broccoli contains potent anti-cancer compounds, including sulforaphane, which helps to neutralize potentially cancer-forming substances in the body. It also contains indole-3-carbinol, which inactivates oestrone, a dangerous form of oestrogen that is associated with breast cancer. Broccoli also provides useful amounts of immune-boosting beta-carotene and vitamin C; folate, which helps to reduce levels of homocysteine in the blood (high levels of which can increase the risk of heart disease); calcium, for healthy bones and teeth; iron, for red blood cell haemoglobin production, and the mineral zinc. As an accompaniment to main meals, broccoli is best steamed rather than boiled to maintain its nutritional value. It can also be added to stir-fries, such as Stir-fried Chicken (see page 115), or to pasta dishes or soups.
CABBAGE This is from the same vegetable family as broccoli and contains similar cancer-fighting compounds such as sulforaphane and indoles. Cabbage is also a good source of vitamin C and folate, which is needed for healthy cell division and is particularly important for pregnant women and women planning to conceive. Cabbage juice has had remarkable success in the healing of stomach and duodenal ulcers, which has been put down to a compound in raw cabbage that is known as S-Methylmethionine. Try finely shredded cabbage added to stir-fries, use raw in salads, make a delicious coleslaw – a perfect sandwich filling, or use the leaves in more creative ways to make wrappings for rice parcels.
CARROTS Bright orange carrots are rich in protective beta-carotene, vital for the health of the eyes and immune system. People who eat plenty of fruits and vegetables high in beta-carotene appear to be at lower risk of cataracts and macular degeneration. This popular vegetable is highly versatile either grated raw in salads or cooked in casseroles, soups and stir-fries. Carrot cake is also very popular for its perfectly moist texture.
CAULIFLOWER Packed with phytochemicals that are believed to protect against certain cancers, cauliflower also contains immuneboosting vitamin C, and vitamin K, which helps with blood clotting. Serve steamed as a vegetable accompaniment with fish or meat, in curries such as chickpea and cauliflower, or raw in salads. Try it in Macaroni Cheese with Ham, Cauliflower & Broccoli (see page 141).
CELERY This vegetable contains several active compounds including phalides, which may help to lower cholesterol, and coumarins, which may be useful in cancer prevention. The vegetable’s diuretic effect is due to its high sodium and potassium content. Celery is also rich in vitamins C and K. A few quick serving ideas include adding chopped celery to soups and salads, making vegetable crudités or adding some freshly squeezed celery juice to carrot juice for extra flavour.
COURGETTES The nutritional value of courgettes is modest, and most of these nutrients, which include manganese and vitamin C, are found in the dark green skin. Add them to your favourite stews and casseroles or roast them with other chopped vegetables such as red onions, peppers and squash.
FENNEL A good source of vitamin C, potassium, manganese and fibre, fennel is also rich in phytochemicals including rutin, which helps to strengthen blood capillaries; quercetin, which has anti-inflammatory activity; and kaempferol glycosides, which are thought to help protect against certain cancers. Fennel also contains fibre, for digestive health, and folate, which helps to prevent birth defects. This crunchy, flavoursome vegetable is delicious when grated in salads, on pizzas, or in sandwiches, or when sautéed or braised and served as a side dish. Try it in Creamy Chicken Baked with Fennel & Carrots (see page 116).
GARLIC There are at least 33 sulphur-containing compounds in fresh garlic, including allicin, alliin and ajoene. Allicin, which has potent antibacterial and antifungal properties, is released only when garlic is cut or crushed. However, it degrades very quickly, so to reap its benefits, eat garlic raw and as soon as possible after chopping. It is the sulphur compounds in garlic that are also responsible for its positive effect on the circulatory system – reducing blood pressure and cholesterol and the risk of heart attack and stroke. In addition, garlic is an excellent source of manganese, and a good source of selenium. Nothing beats garlic as a flavour-enhancer. Use it in soups, sauces and casseroles, crush it and add to salad dressings, or, for a milder flavour, use whole, unpierced garlic cloves.
KALE This crinkly dark green leaf from the cabbage family is a great source of fibre for digestion and is packed with antioxidant and anti-inflammatory flavonoids, which are thought to help combat a number of cancers. It is also a good source of vitamin C and K. It’s a great accompaniment to any main meal, steamed for just a few minutes and served as it is or tossed with a little butter.
MANGETOUTS & SUGARSNAP PEAS Mangetouts and sugarsnap peas contain potassium, which helps to regulate fluid balance, vitamins C and B6, and fibre. They are also a good source of beta-carotene and lutein, which protect against cataract development and macular degeneration. Unlike green peas, the pods of these pea varieties are edible. Stir-fry them with other vegetables, or add them to green salads.
MUSHROOMS A good source of B vitamins, which are important for a healthy nervous system, mushrooms also contain useful amounts of the minerals potassium, copper, manganese, phosphorous and zinc. White mushrooms are the most widely consumed, although there are many other varieties, including oyster, porcini and shiitake. Serve them in salads or add them to sauces, stews and stir-fries.
ONIONS & LEEKS Like garlic, these vegetables belong to the Allium family, consumption of which has been associated with a reduced risk of prostate cancer in men. They also contain compounds called saponins, which prevent cancer cells from multiplying, and allyl sulphides, which help to increase the production of cancer-protecting antioxidant enzymes in the body. Onions contain the phytochemical quercetin, which is thought to have an anti-inflammatory effect and also help reduce the risk of heart attack and stroke. While onions are a household staple, leeks, their milder cousin, can be used in a similar way to add flavour to recipes, or be steamed, pan-fried or baked and served as an accompaniment.
PEPPERS Red, orange and yellow peppers are very rich in vitamin C. They are also high in immune-boosting beta-carotene and the carotenoids lutein and zeaxanthin, which are thought to help protect against cataracts and macular degeneration. Red peppers are one of the few foods that contain lycopene, the consumption of which has been associated with a reduced incidence of cancers of the prostate, lung, bladder, cervix and skin. Peppers look and taste great in many dishes, including salads, stir-fries, quiches, omelettes and grain-based meals. They can also be blended and added to dressings, stuffed or served as a crudité with other vegetables.
PUMPKIN & SQUASH Packed with complex carbohydrates, these vegetables are excellent energy foods. They are also a great source of beta-carotene, required for immune health, and contain valuable amounts of vitamins C, B1, B5, B6 and folate, and the minerals manganese and copper. Pumpkin and squash are delicious when baked and stuffed with grains and other vegetables or when chopped and added to casseroles and curries. The cooked flesh can also be puréed, making these vegetables ideal foods for babies.
SPINACH This dark green vegetable is rich in a broad range of nutrients, including folate, which is important for its role in preventing birth defects; iron for haemoglobin production; vitamin C and beta-carotene for immune health; and the minerals calcium, magnesium, manganese and potassium. It also contains the carotenoid lutein, associated with eye health, and many antioxidants that help to fight the damaging effects of free radicals associated with cancer, heart disease and the ageing process. Spinach cooks quickly and is best steamed for a few minutes and then tossed in olive oil and lemon juice, or sautéed. It can also be added to casseroles, curries, stuffings, omelettes and quiches. Baby leaf spinach is good eaten raw in salads.
There are a number of more unusual ingredients and supplements that also deserve the superfood status. You can find most of these in health food stores, and some larger supermarkets.
Goji berries These small Himalayan berries are packed with beta-carotene and vitamin C, as well as substantial quantities of B vitamins and vitamin E. They are reputed to protect against heart disease and cancer, as well as boost immunity and brain activity. Try them as a snack or scatter on cereal, porridge or fruit salads.
Seaweed A plant-like organism of the algae family, there are numerous types of edible seaweed that are packed with nutrients. They are a good source of calcium, vitamin C, iodine and potent antioxidants. Seaweed is reputed to help thyroid function, combat some cancers and may prevent inflammation that can contribute to ailments such as arthritis, celiac disease and asthma. Enjoy nori sheets wrapped around sushi, kelp in salads or simmered in miso soup, or dried seaweed flaked over rice. Be aware that too much seaweed can also cause problems, so as with every food and nutrient – balance and moderation is the key word. Spirulina A natural algae, spirulina is usually available in powder form from health food stores. It is an excellent source of protein and iron. Rich in chlorophyll, which is reputed to boost the immune system and help detox the blood, spirulina is also a good source of B vitamins and vitamins C, D and E. Try stirring a spoonful into smoothies.
Chia seeds Native to Mexico and Guatemala, these seeds are rich in omega-3 fatty acids and are also a good source of calcium, manganese and phosphorous. They are reputed to boost energy, stabilize blood sugar, aid digestion and lower cholesterol. They have very little flavour and are good sprinkled over salads. The ground form is great stirred into smoothies.
Acai Native to South America, this inch-long reddish purple berry has been touted for its antioxidant properties, which are thought to help combat diseases such as cancer and heart disease. In particular they contain the phytochemicals flavonoids and anthocyanins.
Baobab fruit Almost 50 per cent fibre for good digestion and a source of 14 vitamins and minerals, this Sub-Saharan fruit is said to be good for mood, stress, skin health and the immune system, as well as having anti-ageing properties.
Wheatgrass Usually available as small shots of fresh juice from health food stores and juice bars, this intensely flavoured juice is claimed to be the ultimate detoxer. If you’re new to wheatgrass juice, sip your shot slowly as its effects can be quite potent.
Hemp seeds Technically, these sunflower-sized seeds are actually a fruit. They are a good source of protein, essential fatty acids, disease-fighting antioxidants and minerals, including zinc, calcium and iron. Use them just as you would other seeds – in breads, sprinkled on salads, or added to muesli.
TOMATOES Probably the most outstanding feature of the tomato is its lycopene content – a phytochemical thought to help protect against various cancers, including those of the prostate, lung, bladder, cervix and skin. While cooking or processing fruit and vegetables generally reduces their benefits, cooked or tinned tomatoes actually have increased levels of lycopene – so making them a better option when you’re trying to increase your intake of this valuable compound. Tomatoes are also a very good source of vitamins C and K and beta-carotene. Tomatoes can be used in countless ways: add them to salads, sandwiches and soups, use in salsas and dips, and to make tomato or pasta sauces, or drink tomato juice as part of a healthy breakfast.
WATERCRESS Legitimately endorsed as a superfood, peppery-tasting watercress is packed with nutrients, including vitamin C, beta-carotene and iron. It is also an excellent source of calcium and magnesium, for healthy bones and teeth; sulphur, which is good for the hair, skin and nails; and a phytochemical called phenethyl isothiocyanate, or PEITC, which has been shown to increase the body’s potential to resist certain cancer-causing agents. This leafy green vegetable can also be enjoyed in salads and sandwiches, or blended with fresh basil, pine nuts, olive oil and garlic to make a zingy and nutritious homemade pesto.
ALMONDS Rich in the good monounsaturated fats for a healthy heart, almonds also contain plant sterols, which help to reduce the risk of heart disease by actively competing with the absorption of cholesterol in the blood. They are an excellent source of folate, which protects against birth defects; calcium and magnesium, for strong bones and teeth; and the antioxidant vitamin E. In addition, they contain a natural pain-killing agent called salicylate. The blanched form of this health-giving nut can be added to all manner of meals, including stir-fries, salads, and rice.
BRAZIL NUTS These stocky, creamy nuts are an extremely rich source of the mineral selenium, which is thought to support the immune system, aid thyroid function, boost fertility and help wounds heal. Your body only needs a small amount of selenium – too much selenium can have a negative impact on your health. Just 3 or 4 brazil nuts a day will provide you with all the selenium you require.
PEANUTS A good source of protein, peanuts also provide fibre, vitamin E and folate. They are rich in monounsaturated fats, and contain the phytochemical resveratrol, which is thought to help reduce the risk of “bad” cholesterol in the blood. Peanuts are a staple ingredient in many cuisines, including African and Indonesian. Sprinkle peanuts on to salads or add them to sweet and savoury dishes.
PUMPKIN SEEDS Rich in zinc, which is important for normal growth in children, healthy sexual function and the immune system, pumpkin seeds also contain vitamin E and the minerals iron, copper, manganese and magnesium. They are rich in essential fatty acids, which, coupled with their zinc content, are believed to promote prostate health in men. To maintain their nutritional value, pumpkin seeds are best eaten raw. Toss them into salads, sprinkle on to casseroles, soups and cereals or enjoy as a snack.
SESAME SEEDS These tiny seeds are mega-rich in calcium and also an excellent source of copper, manganese, magnesium, iron and zinc, as well as the essential fatty acids needed for healthy skin. Additionally they contain two unique substances, sesamin and sesamol, that have been found to lower blood pressure and cholesterol. They have a slightly bitter taste, but their flavour can be improved by lightly toasting them in a dry pan over a medium heat. Use them in baking or sprinkle them as a garnish.
WALNUTS Rich in healthy fats that can help to reduce “bad” cholesterol levels in the blood, walnuts also contain protein and the phytochemical known as ellagic acid, which possesses anti-cancer properties. The B vitamins and manganese found in walnuts make them an excellent brain food. Mix crushed walnuts into yogurt and top with honey or add them to baked goods and stuffing recipes.
High-carb foods such as bread, pasta, potatoes and rice provide our bodies with a source of energy and keep us going. They are essential for good health and should make up about one-third of what we eat every day. They are low in fat and high in fibre, B vitamins and various minerals. Where possible, try to choose wholegrain varieties, such as wholemeal bread and pasta and brown rice, which are richer in nutrients and fibre than the white versions and keep you feeling fuller for longer. Make sure you get enough carbs by including at least one carbohydrate-rich food with each main meal – perhaps wholegrain cereal at breakfast, a sandwich at lunch, and a rice or potatobased dish for dinner.
BARLEY Rich in fibre, barley is also a good source of copper, selenium and zinc, and vitamin B6 – essential for the health of the nervous and immune systems. Barley also has a very low glycaemic index (GI) and so provides a great source of slow-releasing energy. Barley can be used as a delicious breakfast, added to soups and stews for extra flavour and as a rice substitute.
BEANS & PULSES Lentils, chickpeas and cannellini, haricot, red kidney, flageolet and butter beans are an excellent source of both insoluble and soluble fibre. They also have a low GI, so provide a good source of slowreleasing carbohydrate, which can be useful for balancing blood sugar levels. In addition, they contain folate, manganese, iron and molybdenum and are a good source of protein. Unlike animal products, beans and pulses are very low in fat and, therefore, make a great supplement if you’re cutting down on meat. Add these highly versatile ingredients to soups such as Chunky Lentil & Coconut Soup (see page 64), use them to make dips such as Cannellini Bean & Red Pepper Dip (see page 108) or concoct healthy curries from them such as Lentil & Coconut Milk Curry (see page 153).
BULGUR WHEAT Bulgur is made from steamed, hulled and cracked wheat berries. It is rich in insoluble fibre to help maintain a regular digestive system, and is also a good source of B vitamins, which are important for metabolism and the nervous system. It also provides slowreleasing energy into the bloodstream. Bulgur is best when added to stews and soups, used instead of rice in pilaffs, or made into a quick tabbouleh salad.
OATS A good source of energy-giving carbohydrates, oats are also high in B vitamins and vitamin E and the minerals calcium, magnesium, iron and zinc. They contain soluble fibre, which helps to sustain blood sugar levels, making them an ideal breakfast food. The fibre in oats has also been linked to heart health and the lowering of cholesterol. Besides using them to make porridge, oats make wonderful crumble toppings or homemade flapjacks. Oatmeal can be used as a thickener in sauces.
QUINOA Often referred to as the ultimate supergrain, this South American grain has been eaten for thousands of years and was recognized for its nutritional benefits by the Incas. It is the only grain considered to be a whole protein, containing all 8 amino acids, and is also rich in other nutrients including iron, magnesium, lysene and vitamin B2. Enjoy it as you would rice in pilaffs, stews and salads. SPELT Often favoured by those who are unable to tolerate wheat or gluten – the gluten in spelt has been found to be easier to digest than that found in wheat. This grain is a good source of carbohydrate and fibre and also contains B vitamins, iron and calcium. Use it as you would rice in pilaffs and salads.
Aim to eat some dairy produce, such as milk, yogurt or cheese, every day. It’s a great source of calcium, which is important for strong bones and teeth, as well as other nutrients, including protein, vitamins A, B12 and D. If you’re unable to eat dairy foods, there are plenty of substitutes, such as soya, oat and rice milk, soya yogurt and soya cheese – although their nutrient values will differ to dairy.
MILK Rich in calcium, which is important for healthy bones and teeth, milk also contains good quantities of vitamin B12, which is needed by the blood and nerve cells, and vitamin B2, which the body needs to turn food into energy. Children should drink full-fat milk up to the age of 5, but after that age semiskimmed or skimmed milk will provide all the nutrients they need.
YOGURT A good source of calcium and vitamins B2 and B12, yogurt that is labelled “live” contains beneficial bacteria, which are vital for the health of the digestive system. Some people who cannot digest milk are able to tolerate yogurt. Eat yogurt as a simple dessert with fresh fruit and nuts, use it to make salad dressings or add it to recipes instead of high-fat cream.
Protein-rich foods, such as meat, fish, eggs, tofu and other soya products, are essential in a healthy diet. The body needs protein to maintain and repair the body’s cells, as well as for the proper functioning of the entire system, including hormones, enzymes and antibodies. Try to choose low-fat cuts of meat and aim to eat 2 portions of fish a week, including 1 portion of oily fish. If you’re vegetarian, you can get all the protein you need from eggs and dairy produce, or plant-based sources of protein such as beans and pulses, grains and tofu.
EGGS One of the few dietary sources of vitamin D, which is required for the absorption of calcium, eggs also provide vitamins A, E and B2 and are an excellent source of vitamin B12. They’re also rich in lecithin, which is needed for normal brain function. You can now also buy eggs that are rich in healthy omega-3 fats. Eggs are the centrepiece of a range of recipes, including omelettes, frittatas (such as the Spinach & Roasted Red Pepper Frittata; see page 147), soufflés and cakes.
OILY FISH Fish such as salmon, mackerel, sardines, anchovies and fresh tuna are rich in omega-3 fatty acids, which help to thin the blood and lower blood pressure. Children who eat oily fish may have a much lower risk of getting asthma. It is thought that a high intake of oily fish may reduce the risk of age-related dementia. The canning process destroys these healthy fats in tuna, so buy fresh if you can; salmon is not similarly affected. Try oily fish in salads, as a sandwich filling, on toast as a pâté or with pasta.
PRAWNS Although prawns contain healthy omega-3 fats, they are also relatively high in cholesterol compared with other food, so eat them in moderation if you are watching your cholesterol levels. Prawns are also a good source of vitamin B12 and the minerals selenium, iron and zinc, all of which aid the immune system. Prawns can be cooked in a variety of ways – grilled, stir-fried or steamed – and then added to salads, soups and rice and pasta dishes. For a simple prawn dish, try Zingy Prawn Salad (see page 93).
RED MEAT Although red meat can be high in saturated fat and so should be eaten in moderation, it is a useful source of iron, which is essential for the body’s production of haemoglobin, and zinc, which is essential for growth, development and maintaining healthy reproductive and immune systems.
TOFU Made from soya beans, tofu is high in protein and low in calories and fat. It is also a good source of calcium and contains oestrogen-like compounds called isoflavones, which may help to reduce the symptoms of menopause. Tofu is good for vegans and vegetarians and can replace meat and dairy products in most recipes. Experiment with plain, smoked and marinated tofu for variety.
With nature’s bounty at hand, there’s no need to reach for the medicine cabinet or vitamin bottle when your body requires a boost. Every food in its natural state contains a fabulous wealth of vitamins, minerals and nutrients to give your body the health injection it needs. Outlined below is an easy-to-use, quick reference guide for all the key nutrients, what they can do for you, and where to find them in your kitchen or local store. Use the previous Know Your Superfoods section on pages 24–38 to see which foods contain the particular nutrients listed below.
VITAMIN A Important for healthy eyes, skin, lungs, digestion and the immune system, this vitamin is available only from animal sources such as meat, eggs and dairy products. However, beta-carotene, which is found in orange fruits and vegetables such as carrots, mangoes and apricots, can be converted to vitamin A in the body.
B VITAMINS This family of vitamins includes thiamine (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5) and pyridoxine (B6). They support a range of activities in the body including producing energy, supporting the nervous and immune systems, producing healthy skin, hair and nails, controlling feelings of stress and helping us to metabolize food properly. They can be found in fruit and vegetables including figs, dates, watermelons, apricots, bananas, berries, pineapples, oranges, cauliflowers, leeks, broccoli, spinach, watercress, beansprouts, peppers, avocados, celery, walnuts, barley, bulgur wheat, oats, milk and dairy products, eggs and prawns.
FOLIC ACID Part of the B vitamin group, this nutrient is essential before conception and during early pregnancy for the healthy development of the foetus. Good sources of folic acid include citrus fruits, broccoli, leafy green vegetables, beetroot, pumpkin, almonds, peanuts and lentils.
VITAMIN C Essential for supporting the immune system and bone health, vitamin C also aids skin repair and recuperation, assists with the absorption of iron and helps to protect against heart disease and cancer. Some good sources include citrus fruits, kiwi fruit, strawberries, blackcurrants, tomatoes and peppers.
VITAMIN E Found in leafy green vegetables, almonds, peanuts, pumpkin seeds, oats and eggs, this vitamin helps to thin the blood and protect against heart disease and ageing.
VITAMIN K Important for blood clotting, wound repair and healthy bones, vitamin K can be found in cauliflower, and kale, spinach and other leafy green vegetables.
CALCIUM Essential for healthy bones – so especially important for growing kids and women of menopausal age. Calcium also supports heart health, blood circulation, nerve impulse transmission and muscle function. It can be found in milk and dairy products, tofu, broccoli, leafy green vegetables, figs, almonds, sesame seeds and oats.
IRON It’s essential that you get enough iron in your diet because it’s important for making the haemoglobin that carries oxygen in the blood. Deficiency leads to lethargy and slowed mental function. You can find it in red meat, leafy green vegetables and dried fruit such as apricots, pumpkin seeds, sesame seeds, lentils, oats and prawns.
MAGNESIUM Like calcium, magnesium supports healthy bones and muscle function. It can be found in leafy green vegetables, citrus fruits and dried fruit, almonds, pumpkin seeds, sesame seeds and oats.
POTASSIUM Good for bones, teeth and healthy kidneys, potassium can be found in all fruit and vegetables – so tuck in!
ZINC This important mineral helps with growth, healing, reproduction, immunity and digestion. Good sources include beans and pulses as well as broccoli, cauliflower, carrots, raspberries, pumpkin seeds, sesame seeds, barley, oats, prawns and red meat.
ESSENTIAL FATTY ACIDS Essential for the proper functioning of the body, fatty acids help with cell development and formation, brain function and the nervous system, and help to regulate thyroid and adrenal activity. They help to regulate blood pressure, immune response and liver function, and help to break down blood cholesterol. They are also believed to help against cancer, heart attack and stroke. There are two key fatty acids that are needed for good health: omega-3 and omega-6. Good sources of omega-3 fatty acids include oily fish, tofu and soya beans, walnuts and flaxseeds (and their oils). Good sources of omega-6 fatty acids include many nuts and their oils, and poultry.