S MAGAZINE ★ 18 AUGUST 2019 35
HEALTH
anthocyanins, the pigment that gives
them their beautiful blue colour. The
great thing about blueberries is that they
are native to Europe so we don’t have
to ship them halfway around the world,
leaving a trail of diesel and carbon.11
Chia seeds are among the
healthiest foods on the planet.
They are a superb source of
vegetarian omega-3 and are
loaded with nutrients. They contain
abundant antioxidants and have a good
balance of amino acids, the building
blocks of tissue.12
Flaxseeds are powerful
superfoods and the richest
vegetarian source of
omega-3. But they also have
other health benefits, including lowering
blood pressure, reducing atherosclerosis
and protecting against some cancers.
To get the full benefits, eat them as
ground flaxseed or as flaxmeal.13
Nuts are nutritional
powerhouses. Studies show
that regular consumption of
a handful of nuts can add
up to two years to your life. Nuts are a
healthy source of fat and are packed
with protein. Of all nuts, walnuts seem
to have the best health profile and
cancer-preventing benefits.14
Garlic is closely related to
leeks, shallots and onions
and is top of the list of
anti-cancer foods listed in
2009’s Food Chemistry journal. It’s useful
for reducing blood pressure, boosting
immunity and reducing oxidation.15
Mushrooms are a functional
food, which means they play
a role in human health
beyond just nutrition. Low in
calories and dense in micronutrients,
they are thought to be one of the most
researched anti-cancer agents. The
shiitake mushroom has been singled out
as the most beneficial mushroom to
human health and is thought to help
protect against 200-plus conditions.16
Cacao is a true superfood. It
contains more antioxidants
than blueberries, but has
a strong aftertaste that is
bitter – like eating coffee beans. Thehigher the cacao in a dark chocolate,
the more bitter the taste. Dark chocolate
containing more than 75 per cent cacao
delivers great antioxidant benefits.
Just a few pieces will suffice, though.
The flavanols in cacao can stimulate
the cells that line the insides of blood
and lymphatic vessels to produce
nitric oxide, which is beneficial for
vascular health.17
Spirulina may well be the
most nutritious superfood
on the planet, gram for
gram. It is amazing and is
one of nature’s most perfect foods.
Spirulina is a highly nutritious biomass
of cyanobacteria, a type of blue-green
algae, and is packed with vitamins,
minerals, high-quality protein and
omega-3. Yet it is very low in calories.
It became famous after US space agency
NASA introduced it as a food supplement
for its astronauts.18
Kefir is a yoghurt-like
fermented milk drink and
a wonderful source of
probiotics. Modern diets
have virtually lost their probiotic content,
leaving our guts perilously low in healthy
bacteria. Kefir can also be found in
dairy-free form, like coconut kefir, for
those who are vegan or intolerant of
dairy products.19
Green tea is one of the
healthiest drinks on Earth
and should definitely feature
in any longevity. Green tea
contains the anti-cancer phytonutrients
catechins, so it is about 15 times more
powerful in antioxidant activity than
blueberries. It has been linked to a
reduction in heart disease, cancer,
obesity and Alzheimer’s risks.20
Herbs and spices often
have powerful health
benefits. Oregano,
turmeric, ginger, sage,
parsley, chilli, cayenne pepper, cumin,
rosemary, mint and cinnamon all have
anti-inflammatory and antioxidant
benefits and have been included in
the human diet for centuries to help
protect against disease.Superfoods To Superhealth (Zenii, £30)
by Dr Johanna Ward is out now. For more
information, visit drjohannaward.com.●S