It is often said that an apple a day keep the doctor away – but now in-depth research looking at more than 150 studies has shown this might well be true.
It concluded that flavan-3-ols, a compound found in high quantities in apples, can improve blood pressure, cholesterol and blood sugar levels.
For maximum benefits, aim for 500mg of flavan-3-ol a day, which is the equivalent of an apple, some berries and two cups of tea.
These Asian superfoods are perfect for anyone hungry for better health and fitness.
1. Sashimi
Raw fish contains more omega-3, for a cardiovascular health boost.
2. Pak Choi
This is a source of sulforaphane, with anti-cancer properties.
3. Wood Ear Mushrooms
Packed with stamina-boosting polysaccharides.
4. Ramen
Contains dissolved collagen, to slow skin ageing.
5. Miso
Fermented soya beans are full of probiotics, for gut health.
It is likely that you are throwing away the most nutritional parts of certain foods. Take a look at the list below to see how you can put the ‘waste’ to good use.
Not only have these foods been given the title of ‘superfoods’, for their great nutritional value and overall benefit to health, but now it’s been discovered that they contain ingredients that actually aid in weight loss too. Below is a list of these superfoods, along with the ingredient that makes them super.
Bell peppers
The vitamin C helps produce carnitine, which in turn helps muscles use fat.
Avocados
Full of protein, fibre and monounsaturated fats that lower cholesterol.
Kelp
High levels of iodine to help thyroid hormone production and minerals to break down fat.
Eggs
Just 80 cals and 6g of protein, it’s a great way to start the day, helping limit your calorie intake for the rest of the day.
Oats
A third of your daily amount of fibre in a single serving. Keeping you fuller for longer.
Spinach
Full of fibre, vitamins and minerals to ease water tension.
Grapefruit
When drunk with meals, the juice is thought to lower weight gain by up to a fifth.
Dark chocolate
Aim for a couple of squares that are at least 70% cocoa. This will reduce your craving for sweet, salty and fatty food.
Peanuts
Have a handful as the amount of energy used to digest them means you burn calories while you’re eating them. Studies also show eating peanuts increased metabolic rate by 11%.
Cumin
A fat-busting miracle that lowers cholesterol.
Eat up, without piling on the pounds. You can boost your fat burn by eating more of the good stuff and less of the bad.
That means you can forget calorie counting and focus on eating!
Berries
Fruit is nutritious, but it’s not always a dieter’s best friend. Some fruits are high in fructose, a sugar that can lead to weight gain. As a rule, munch on dark-coloured fruits such as blueberries, strawberries and raspberries as these are chock-full of antioxidants and fibre, and low in fructose.
Try this: Throw a handful of berries into a blender with a cup of almond milk and a scoop of whey protein for a healthy post-workout snack.
Nuts
Supercharge snack time with nuts. Cashews, Brazil nuts, walnuts and almonds are packed with omega-3 fatty acids, which help control appetite and lower muffin top-inducing cortisol levels.
Try this: Nibble on a selection of raw mixed nuts with a chopped apple to keep you feeling full between meals.
Spinach
Ridiculously low in calories, spinach is packed with vitamins, minerals and antioxidants. Like other members of the dark green leafy family, this super-slimming veggie helps boost liver detoxification, cleansing your body of unwanted toxins, which is crucial for successful weight loss.
Try this: Add a handful of spinach to salads and drizzle with balsamic vinegar for a tasty meal.
Yoghurt
Natural yoghurt is a great source of probiotics, which help keep belly fat at bay. This dairy delight is also high in protein, which is proven to keep you feeling fuller for longer. Avoid flavoured yoghurts, which are usually packed with artificial baddies – you can sweeten your snack with a teaspoon of good-quality honey instead.
Try this: A pot of natural yoghurt served with 2 teaspoons of mixed seeds and a drizzle of honey.
Eggs
Eggs are cheap, packed with nutrients and high in protein, which fills you up without filling you out. Researchers found overweight and obese people who ate eggs for breakfast had lower levels of the appetite-stimulating hormone ghrelin in their blood three hours after eating. Result!
Try this: A poached egg on wholegrain toast.
Avocado
A speedy metabolism is a sure-fire route to weight loss success, and avocados have special powers to help perk up your body’s fat burning furnace. Often wrongly demonised in the dieting world, this amazing fruit is a wonderful source of monounsaturated fatty acids and antioxidants.
Try this: 2 tablespoons of guacamole served on two oatcakes.
Salmon
When it comes to successful weight loss, salmon gets five stars. The fish is high in omega-3 fatty acids, which help your body burn fat at a faster rate, and it’s a fabulous source of protein. It’s versatile too, and can be enjoyed steamed, baked or grilled.
Try this: Salmon with mixed salad leaves and roasted vegetables.
Lentils
A vegetarian’s best friend, lentils are not only a great protein-based alternative to meat, they’re also jam-packed with the number one weight-loss boosting nutrient – fibre. Lentils also help regulate blood sugar levels and boost energy. And the good news is they’re easy to incorporate into your diet – they can be thrown into soups, salads, stews and curries for a fat-burning kick.
Try this: A bowl of lentil soup with a small wholegrain roll.
Oats
A steaming bowl of oats is the perfect way to start the day. Oats are loaded with fibre, which helps keep your digestive tract in tip-top shape and keeps you feeling full for hours. They’re also a great source of B vitamins, which help to regulate hormones.
Try this: 50g porridge made with almond milk and topped with 1tbsp flaxseed.
Green tea
OK, strictly speaking it’s not a food, but green tea is well known as a fat burner. This waist-trimming tea is crammed with antioxidants called catechins and just enough caffeine to give you a buzz without leaving you wired.
Try this: Add a squeeze of lemon to a cup of green tea to help boost liver detoxification.
If you’re not already a fully paid-up member of the kale fan club, its low-calorie, high-fibre and zero-fat profile should tempt you to get on board.
As well as being a great addition to any weight-loss plan, kale is ideal for digestion and will help keep your system moving as it contains around 5g fibre per 100g.
Kale is an excellent source of iron – and, in fact, it contains more iron than beef per serve! That’s important for anyone with anaemia or heavy periods, or just looking for more energy, as it helps to form haemoglobin, the molecules that carry iron within our red blood cells.
Kale is also high in calcium, giving milk a run for its money with fewer calories. If you’re dairy intolerant or vegan, this veg will give you a good dose of bone-strengthening calcium.
Vitamin K, which helps to protect against certain cancers, is also found in high quantities in kale, along with heaps of antioxidants. This all-important, but lesser known vitamin is needed for a whole host of bodily functions, including the health of your bones, preventing blood clotting and keeping cholesterol in check.
Kale can help fight inflammation as it contains omega-3 fatty acids, so make sure you’re eating kale regularly if you have an injury, arthritis or asthma, as it will help to reduce the effects and speed recovery.
Vitamins A and C are two more vitamins found in kale. Vitamin A is important for vision and vitamin C for your immune system, but both of them are brilliant skin vitamins so dose up to help keep wrinkles at bay.
And if all of this wasn’t enough, kale is also a great way to cleanse your body, containing both fibre and sulphur, which are involved in the detoxification process.
Almonds are the perfect healthy snack.
They can help curb your appetite and prevent you from eating too much at mealtimes.
So add a stash to your handbag for hunger emergencies!
The final place in the list of surprising superfoods goes to the good-old beet. These colourful root vegetables contain powerful nutrient compounds help protect against many diseases.
Beets
Why?: Beets are rich in folic acid, which has been show to lower levels of homocysteine, an amino acid in blood linked to heart disease.
How to Enjoy: Roast beets to bring out their sweetness. Drizzle them with olive oil and place in a 375-degree oven for 30 minutes to an hour.
Do you still top up on oranges for your vitamin C boost? Think again, with number 4 on the list of surprising superfoods.
Kiwis
Why?: Kiwis have more immune-system-strengthening vitamin C than grapefruits, oranges, or strawberries.
How to Enjoy: Switch out your usual berries with kiwis to put on Greek yogurt, or toss them in your favourite salad.