Sunday Magazine – August 18, 2019

34 S MAGAZINE ★ 18 AUGUST 2019

Dr Johanna Ward reveals 20 superfoods

that improve health and increase longevity

1

Broccoli contains an abundance of

vitamins, minerals, phytonutrients

and antioxidants, not to mention

sulforaphane, which supports liver

detoxification and has been shown to

block tumour growth. It also helps fight

infection and is associated with a

reduced risk of heart disease and cancer.

2

Kale is probably one of the most

beneficial greens around, so get

it into as many dishes as you

can. It is immune-boosting and

has significant antioxidant power.

3

Spinach is a super all-rounder

when it comes to nutrients. It is

full of vitamins A, C and K, has

manganese, magnesium, calcium,

iron, folate and potassium and is loaded

with antioxidants and phytonutrients

(natural chemicals found in plants).

Spinach fights free-radical damage, too.

4

Bell peppers are rich in

quercetin, flavonoids,

carotenoids, vitamin C and ferulic

acid, all of which help combat

free radicals and reduce inflammation.

Bell peppers actually contain more than

30 phytonutrients, so their nutrient

capacity is quite phenomenal.

5

Sweet potatoes are antioxidant-

and nutrient-packed superfoods.

Loaded with fibre, antioxidants,

phytonutrients, vitamins and

minerals, they are great for combating

renegade free radicals that otherwise

could damage your DNA.

6

Avocados are nutritious fruits,

rich in healthy fats and fibre and

containing more than 20 vitamins

and minerals. Avocados contain

more potassium than bananas and are

loaded with monounsaturated fatty

acids, which are great for the heart.

7

Legumes are full of natural

goodness, including zinc, iron,

folate, potassium and fibre, and

are low-calorie sources of healthy

fats, protein and fibre. Lentils are

particularly good for you as they are

high in fibrous prebiotics. Sprout them

to double their antioxidant capacity.

8

Goji berries’ potent antioxidant

properties have given them

a long run in traditional medicinal

therapies and they are linked to

longevity, strength and sexual vigour.

Studies have shown they are beneficial for

diabetics, protect the heart, can improve

sexual function and are of benefit to the

brain. They are also good for vision.

9

Strawberries are anti-inflammatory

and help reduce blood pressure

and oxidative stress, which can

lead to cell and tissue damage.

They also reduce your cholesterol levels.

Just eight strawberries contain 120 per

cent of your daily vitamin C needs.

10

Blueberries are powerful

anti-ageing and anti-cancer

allies. Try to eat one serving

every day, as these berries

are rich in antioxidants, polyphenols and

Food for

thought

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