70 SAGA.CO.UK/AUG-MAG^ I^2018
superfoods
Home-grown
Many of the best fruit and veg to keep us healthy, wealthy
and wise are right here on our doorstep, says Patsy WestcottS
uperfoods: one day it’s avocados, the next it’s chia, quinoa or acai, or some
other exotic food from around the world. What makes them ‘super’ – apart
from the fact that they’re hard to pronounce and have racked up thousands
of air miles – is their whopping nutrient content. But the truth is you don’t need to
turn to foods from exotic parts to ensure you get all the nutrients you need. There’s
a wealth of fruit and veg grown here in the UK that not only match or even beat them
for nutrient value, but are also kinder to your purse and better for the planet.Runner beans
These home-grown
staples are a great
source of potassium- for kidney and heart
function, muscle
contraction and nerve
transmission. They’re
also full of calcium
for strong bones
and muscles, and
magnesium to
regulate muscle and
nerve function, and
keep blood glucose
and blood pressure
steady. Then you can
add in vitamins for
good skin and mucus
membranes, healthy
eyes and vision, plus
dietary fibre for
a healthy gut and to
help protect against
heart disease, stroke
and Type- 2 diabetes.
Plums/Prunes
Another winner on
the vitamin and
mineral front,
again it’s the plant
chemical content
of plums that’s
exciting scientists.
An overview published
in Phytotherapy
Research points
to a host of
anti-inflammatory,
antioxidant properties
thanks to those
anthocyanins. It
concludes that plums
are linked with
better memory as well
as better bone and
heart health, plus
fewer allergies,
although most human
studies have focused
on dried plums –
aka prunes.Onions
The traditional British
onion with its papery
brown skin abounds in
vitamins and minerals.
According to
research, eating
plenty of onions and
garlic may protect
against several
cancers including
mouth, oesophageal,
bowel, breast, ovarian,
prostate and kidney
cancers. This is widely
attributed to their
high levels of plant
chemicals called
sulphur compounds.
A review in the journal
Nutrients concludes
that they are linked to
a lower risk of heart
conditions and stroke.
All good reasons to
know your onions.Blackcurrants
For anyone born in the
1940 s or 1950 s, these
mean vitamin C.
And at 2 00mg per
1 00g, they do have
a significant amount of
this vital antioxidant
nutrient. But there’s
more to them – now
the money is on their
polyphenol plant
chemicals including
the anthocyanins,
which give them that
rich colour.
Antioxidant and
anti-inflammatory,
the Journal of Food
Science and Nutrition
outlines their
potential to protect
against heart
disease, cancers,
dementia and
Parkinson’s disease.Cabbage
A member of the
brassica family
(cauliflower, broccoli,
Brussels sprouts),
cabbage is an
abundant source of
isothiocyanates,
naturally produced
compounds derived
from plant chemicals
called glucosinolates.
A report in the Journal
of Enzyme Inhibition
and Medicinal
Chemistry highlights
their potential as
natural cholinesterase
inhibitors – a plant
version of drugs such
as Aricept used for
early Alzheimer’s.
They also contain
vitamins and minerals
including carotenes
and potassium.