Nutrition 101 series: Superfoods

Words like "oxidation", "antioxidants", "free radicals" and "superfoods" have been bounced around a lot - but what are they exactly and how do they affect your health? For those non-scientists out there here's a quick chemistry lesson.

Free radicals are atoms which form when oxygen interacts with certain molecules (oxidation). They are necessary for our bodies to function, but an excessive amount will lead to cell damage, disease and death. The worst case scenario is when the free radicals react with vital cellular components such as DNA or the cell membrane. Serious damage to these cells result in mutations such as cancerous growths.

Antioxidants (as the name suggests) fight off these free radicals by breaking the chain reaction and stopping the oxidation process. This system of defence is the body's way of preventing free radical damage. Some antioxidants are present in our bodies but the best way to improve your body's defence is to eat superfoods which are high in antioxidants not synthesised in the body (eg. beta-carotene, Vitamins C, E).

Antioxidants will help slow down the ageing process and transform your body into a disease fighting machine. I have compiled a list of my TOP 5 SUPERFOODS:

1. BERRIES

Packed with plenty of antioxidants and phytonutrients, are low in calories, and high in water and fibre to help control blood sugar and keep you fuller for longer. Eg. blueberries, cranberries, goji berries, blackberries, raspberries, açaí berries

2. BROCCOLI

This humble vegetable is high in vitamin C and dietary fibre. It also contains plenty of important phytochemicals: beta-carotene, indoles, and isothiocyanates - all cancer-fighting compounds.

3. DARK GREEN LEAFY VEGETABLES

Dark green leafy vegetables help to reduce the risk of cancer and heart disease. They are low in fat, high in dietary fibre, and rich in folic acid, vitamin C, potassium and magnesium, as well as a host of phytochemicals, such as lutein, beta-cryptoxanthin, zeaxanthin, and beta-carotene. Eg. spinach, swiss chard, kale, collards, bok choy

4. BRIGHT ORANGE VEGETABLES

Loaded with plenty of carotenoids (including beta carotene), as well as vitamin C, calcium, potassium, and iron - helps to reduce high blood pressure, fight cataracts and age-related macular degeneration, and boost your resistance to colds and infections. Eg. sweet potato, pumpkin, carrots, capsicum (bell pepper)

5. BEANS

Legumes are packed with iron, magnesium, potassium, fibre, folic acid, thiamin and phosphorus. Being low in fat and containing no saturated fat, trans fats, or cholesterol makes it the perfect ingredient for cooking or as a light snack. In addition to health benefits related to heart disease and cancer, studies also suggest eating beans may help manage diabetes and cut the risk of high blood pressure and stroke. Eg. red beans, kidney beans, black beans, pinto beans

So be sure to add these superfoods to your shopping list!

JW