26 BBC SCIENCE FOCUS MAGAZINE COLLECTION
DIETEVERYDAY HEROES
They’re not new or exotic, and they don’t always grab the headlines. But if these
widely available ‘superfoods’ aren’t already in your kitchen, they should be...INSTANT EXPERT
GARLIC
It may be better known for the
effect it has your breath, but
there is evidence the bulb can
lower blood pressure and
cholesterol, plus even prevent
colds and certain cancers.EXTRA-VIRGIN OLIVE OIL
A Mediterranean mainstay,
the healthy fats in this oil cut
cardiovascular disease and
inflammation. But don’t fry
with it , a s high heat damages
its nutrients.BROCCOLI
Containing high levels of vitamin
C and folate (natural folic acid),
this fibrous cruciferous
vegetable can stem cholesterol
and triglycerides, which cause
cardiovascular disease.APPLE
As well as being high in
antioxidants and fibre, apples
have also been associated with
reduced risk of cardiovascular
disease, diabetes, asthma and
some cancers.ONION
A member of the allium f amily,
it contains a potent anti-
inflammatory antioxidant called
quercetin, which reduces blood
pressure and lowers the risk
of cancer.WALNUT
This has the highest antioxidant
levels of any nut and is the only
one with a significant amount
of omega-3. There is also some
evidence to sug ges t it could help
stave off cardiovascular disease.TOMATO
Technically a fruit , it is low in
starch and sugar, but high in
fibre, vitamin C, beta-carotene
and a potent antioxidant called
lycopene. Cooking in olive oil
increases its absorption.BEETROOT
Not only rich in iron and folate,
beetroot contains nitrates that
help to lower blood pressure. In
some studies it has also been
shown to improve exercise
performance.SPINACH
Popeye’s preferred superfood
packs high levels of bone-
strengthening calcium and
vitamin K, as well as vitamin A.
And it contains almost as much
iron as beef.SALMON
Oily fish reduces cardiovascular
disease risk, lowering blood
pressure and lubricating arterial
fat build-up. Salmon is high in
omega-3, vit amin D, some B
vitamins and selenium.