Each year brings another group of superfoods more exotic than the last, more expensive and less obtainable (acai berries, blue-green algae, cupuacu, twig tea). Over the next couple of weeks I will be compiling a list of readily available and highly useable superfoods which, if used on a regular basis, will provide optimum health, resistance to disease, protection to the vital organs, slower ageing and extension to vital faculties such as memory, sight and hearing.
Apples
If “an apple a day keeps the doctor away” then two are even better, reducing cholesterol by 10% and helping with arthritis, rheumatism and gout. Apples can relieve indigestion, break down fats and grated, will ease diarrhoea. Apples are one of the best regulators of blood sugar making them a good choice for diabetics. Inexpensive, they make the perfect snack as no preparation is involved and they are portable with a reasonable shelf life.
Cabbage
In ancient Rome, cabbage was regarded as a panacea used to treat just about all diseases. Many medical trials have shown cabbage to have a protective effect against colorectal cancer and it’s been used in studies to heal ulcers. A very good immune booster and again, inexpensive, they are delicious shredded in salads or stir frys. All varieties of cabbage are effective and in the same family, you can include Brussels sprouts, cauliflower and broccoli.
Onions
A close relative of garlic but perhaps even better, onions have been cultivated for over 6,000 years and during that time have been used to treat virtually every ailment known to man. Many studies have shown the onion to be a powerful heart-blood medicine, boosting good cholesterol, reducing bad cholesterol, thinning the blood (preventing clots) and regulating blood sugar levels. They kill bacteria and relieve bronchial congestion. Recent research suggests that compounds in onions and garlic can turn off cell changes preceding cancer growth.
Oily Fish
“A land with a lot of herring can get along with few doctors.” This Dutch proverb couldn’t be more true. I wrote extensively about this last week when discussing Omega 3 and could devote another whole article just on the benefits of fish. Possible therapeutic benefits include keeping the blood thin to prevent clots, protecting arteries, lowering cholesterol and blood pressure, reducing the risk of heart attack and stroke, helping with auto-immune diseases such as lupus, anti-inflammatory (the root of many diseases), immune boosting, maintenance of brain function ….. eat your fish.
Dairy
I’m talking about milk and probiotic yoghurt. True dairy intolerance is rare and for most people milk is a health elixir of amazing versatility, with a history of some 10,000 years. It is an excellent source of protein, calcium and vitamin D and the fact that dairy keeps bones and teeth healthy is well known. Some people avoid it because of the fat content, but in terms of saturated fat, it is lower than most meats, cheese, chocolate and obviously various fast foods. There is growing evidence that milk prevents some cancers and it also has a soothing effect on upset stomachs, prevent ulcers, lowers high blood pressure and cholesterol and fights infections. Probiotic yoghurt helps maintain the healthy balance of good bacteria in the gut. Too much bad bacteria can cause many illnesses including death.
Beans
Lentils, soybeans, fava beans, chickpeas, kidney beans, split peas, black beans: all beans are healthy, versatile and absent from many people’s diet. Beans are not entirely digested and the undigested material hangs around in the colon where it is attacked by bacteria, releasing extremely potent chemicals which act like drugs as they are sent around the body: bad cholesterol and high blood pressure levels are reduced, diabetics benefit as blood sugars are controlled, cancer inhibiting chemicals are liberated, functions of the colon are regulated preventing constipation, haemorrhoids and other bowel complaints. They are the ideal choice for vegetarians as they are also high in protein. Avoid canned beans as they are often stored in sugar and salt water.
Mushrooms
This will probably come as no surprise as they are a bit part of Chinese medicine and it seems that the oriental mushrooms (shiitake, oyster, enoki and tree ear) are the ones with the power rather than the button mushroom. Studies have shown that they possess properties that may strengthen the immune system against not only infections but cancer and possibly autoimmune diseases such as rheumatoid arthritis and multiple sclerosis. Evidence suggests that they should be cooked rather than eaten raw.
Oats
If you are worried about your cholesterol levels, there seems hardly a better food than oats. Oat bran is the most potent, so make some porridge with milk (last week) and some honey on top (see below) and you have already included three superfoods at the beginning of the day. Useful for easing constipation, it is also likely that oats are anti-infection and anti-cancer. They will also balance blood sugar and combat skin inflammation.
Honey
Like most superfoods, honey has been used for its medicinal powers throughout history as a killer of bacteria, an antiseptic and disinfectant. The Egyptians, Greeks, Romans, Chinese and even the Germans in WW1 smeared honey on wounds and it is a well-known natural remedy of sore throats and coughs. In recent years there has been a revival in the ancient claim that a spoonful of honey a day can help cure asthma. It is an ideal alternative to sugar which itself has many benefits when used sparingly (acts as an antidepressant, relieving anxiety and stress and inducing relaxation and sleep).
Coffee/Tea/Wine
Two of these may surprise you, but problems only arise when any of them are drunk in excess. I have covered tea in some detail in a previous article, but suffice to say, ALL varieties of tea have amazing properties (reduces cavities, high blood pressure & atherosclerosis; destroys bacteria, viruses & infections; strengthens capillaries and contains anti-cancer chemicals). Coffee came to the West from Arabia in the 1600’s and was imported as a medicine long before it was used as a beverage. It can relieve hay fever and asthma, boost physical and mental performance, elevate the mood and like tea, prevent cavities and cancer. Limit yourself to two cups a day.
“The most healthful and most hygienic of beverages” is how Louis Pasteur describes wine and grapes just won’t do: something happens during the fermentation process rendering wine, particularly red, as an effective assassin of such germs as E. Coli and cholera. Many studies show a link between low heart disease death rates and moderate wine consumption. Wine raises the level of good cholesterol levels, a little residue dabbed on cold sores soothes the discomfort and clears them up and it also contains anti-cancer properties.