Eating well: 2013 and beyond!

 

Out with the old and in with all the 2012 resolutions! Even elite athletes and elite coaches will have made some. There's no doubt broccoli, watercress and acai berries are overflowing with healthy vitamins and minerals, but what about the foods we actually want to eat? The once-demonised egg should be regarded as a 'super food' (it's packed with vital antioxidants and nutrients), and look at the other surprising wonder foods sitting right under our noses.

To help you along we have made a list of some "Super foods" which will help benefit overall health now and in later life. Many of which you are already eating on a regular basis. Some serving suggestions are included and even if you do not feel like trying all of them add one or two to your next shopping list. Over the next couple of weeks we will give you some ideas for your shopping basket.

Almonds

As well as being high in vitamin E, renowned for its anti-ageing properties, almonds contain monounsaturated fats - the same health-promoting fats found in olive oil - as well as magnesium, which helps keep arteries healthy, and potassium, which helps lower blood pressure. Five major US studies have found that regular nut-eaters have a lower risk of heart disease. And recent research indicated that if you substitute almonds for another fatty food in your diet, you might even lose weight. It found that a group of people who included almonds in their low-calorie diet had a larger decrease in weight, body fat, waistline and blood pressure than others on a low-fat, high-carbohydrate diet.

Apples Most of us can include this in our kit bag and an easy snack to have on the run, apples may help you lose weight. An American study found that people who substituted all sugary sweets in their diet with apples lost an average of 7kg in 12 weeks. It contains the fiber, pectin, which may protect the body against pollution. Avocados Although people are sometimes wary of avocados because of their high fat content, most of the fat is monounsaturated. Avocados are an excellent source of vitamin E, which helps keep the heart healthy by preventing the oxidation of LDL 'bad' cholesterol. Also, one small avocado provides over half the RDA of vitamin B6 - essential for a healthy nervous system and to release energy from carbohydrates. Add to salads and sandwiches, or mash with low-fat yoghurt and a dash of chili to make guacamole. Half an avocado counts as one of your five daily servings of fruit and veg

Beans

As well as being an excellent source of fibre, beans can lower cholesterol and protect against heart disease, diabetes and cancers including bowel, breast and prostate. Beans are also high in antioxidants, compounds that fight harmful free radicals which may be increased in those who participate in intense exercise.

Blackberries

Although blueberries are considered a super food, in fact, Irish blackcurrants contain more antioxidants and vitamin C. They are also higher in anthocyanin which are purple pigments believed to protect against cancer and heart disease. They also appear to have anti-inflammatory effects and can help fight urinary tract infections. Frozen blackcurrants are just as good as fresh and can be added to smoothies or with yoghurt for a pre training snack.

Blueberries

Blueberries have also been found to contain a chemical that may actually be as good at lowering cholesterol as prescription drugs. Cholesterol is a fatty substance in the blood that can build up on the walls of the arteries and cause heart disease and stroke. The chemical is called pterostilbene, and it has proved to be as effective at lowering cholesterol in laboratory tests as the drug Ciprofibrate. Add a handful to your breakfast cereal or porridge in the morning. Alternatively, stir them into yoghurt or blend them with semi-skimmed milk and bananas to make a smoothie.

Brazil Nuts

Brazil nuts contain heart-friendly monounsaturated fats that help to reduce cholesterol levels. But what makes them special is their extraordinary selenium content - just four nuts provide over 100% of the RDA. Selenium protects the body from free radicals that can cause heart disease and premature ageing. Studies have shown that people who eat a diet rich in this mineral are less likely to suffer from cancer, compared with those who have a poor intake. A couple of Brazil nuts with a handful of ready-to-eat dried apricots or other dried fruit makes the perfect mid-morning snack after training along with your other recovery strategies. You can also coarsely grind 25g nuts and mix with 50g low fat cream cheese or quark cheese (really low fat) to make a spread for toast or bagels. Keep Brazil nuts in the fridge or freezer, as they spoil quickly once shelled.

Broccoli

Broccoli is a nutrition-packed vegetable containing vitamins, minerals, trace elements, fibre, calcium and antioxidants that all play an important role in keeping the body healthy. It's a powerful anti-carcinogen, since it stimulates the body to produce its own cancer-fighting substances. But broccoli doesn't stop there; it can also help prevent cataracts, heart disease, arthritis, ulcers and viruses. Eaten lightly cooked or raw in a salad, it can help protect your heart. It contains a substance called sulforaphane which causes the release of proteins that help protect the body's cardiovascular system

Cabbage

No stranger to the Irish diet cabbage has been part of our staple for years. Love it or hate it a number of scientific studies show that people eating lots of cabbage have lower rates of lung, colon, breast or uterine cancers thanks to cancer-protective glucosinolates and high levels of vitamins and minerals. Go beyond bland boiling. Try serving cabbage steamed, braised, stuffed or raw. Or shred and stir-fry with onion, pepper and wholegrain mustard and maybe a small amount of bacon or spicy sausage for flavor.

Carrots

The humble carrot may have a part to play in fighting wrinkles. According to the British Nutrition Foundation, vitamin A is essential to the normal function and structure of the skin, and carrots are a good source of beta carotene, which the body converts into vitamin A. But as with any food, don't eat too many in an attempt to smooth out the crows' feet - overdosing on carrots can cause the skin to turn a little orange, which is not a good look. "Another boost for the skin comes from the mineral silica, as well as the vitamin C in carrots," says Natalie Savona.

Chick Peas

As well as being a good source of low-fat protein, chick peas are rich in soluble fibre. This helps to lower cholesterol and protect against diabetes and has been shown to help prevent heart disease. A major US study followed 10,000 adults for 19 years and found those who ate the most fibre had a significantly lower risk of heart disease and stroke than those who ate very little. The heart-protective properties of chick peas don't stop there. They also contain potassium, which can help lower blood pressure, and folic acid, which lowers blood levels of homocysteine, thought to increase the risk of heart disease and stroke. The soluble fibre in chick peas may also protect against certain cancers, particularly bowel cancer.

Garlic

The king of the healing plants, garlic has proved itself to have antiviral, anti-fungal and antibiotic properties in numerous studies. One at the University of California found that garlic juice had a powerful effect against a range of antibiotic-resistant bacteria, including the hospital superbug MRSA. Garlic may also protect against heart disease - one large German study found that patients given garlic powder had a significant reduction in blood cholesterol levels, while other research suggests it may help lower blood pressure. Garlic is known to help prevent blood clots, too, and there's mounting evidence that it's a potent anti-cancer agent - findings from China show that eating a lot of garlic lowers the risk of stomach cancer. When preparing garlic, chop or crush it to trigger the release of allicin - the substance responsible for some of garlic's health benefits. To allow for maximum allicin production, scientists recommend waiting 15 minutes between peeling/ crushing/chopping and cooking or eating.

Grapes Whatever color you fancy, munching on grapes is a sure way to cure a sugar craving. Sweet and succulent, the humble grape is full of antioxidants. While concord grapes, from which grape juice is usually made, contain high levels of bioflavonoids (antioxidants) like those found in red wine, which can help protect against heart disease by making the blood less likely to clot. Studies have shown that drinking one large glass of purple grape juice a day is as effective in preventing heart disease as drinking two glasses of red wine. Grape juice is available from most major supermarkets and health-food shops. Choose a juice that's labelled as 100% grape juice rather than 'grape juice drink' or 'blended'. Purple grape juice has the most bioflavonoids

Horseradish Sauce

Belonging to to the same cruciferous family as broccoli and Brussels sprouts, horseradish contains significant amounts of glucosinolates (compounds thought to improve digestion, boost liver function and suppress the growth of tumors). Although other cruciferous veg contain these compounds, horseradish has up to ten times more glucosinolates than broccoli.

Green Leafy Vegetables

Whatever your favorite leafy green vegetables are powerful super foods packed with vitamin C, beta-carotene, folic acid and fiber, as well as being a good source of calcium to protect bones against osteoporosis. Leafy vegetables - particularly spinach, kale (left) and broccoli - are also rich in lutein and zeaxanthin, two antioxidants called carotenoids. Research has shown a high intake of these reduces the risk of cataracts, and a US National Eye Institute study found that eating a lot of food rich in carotenoids was linked with a reduced risk of age-related macular degeneration (AMD) - the leading cause of blindness among people over the age of 50. Brassicas such as kale, broccoli and cabbage can also help protect against cancer, thanks to substances they contain called isothiocynates, which have been shown to boost the body's ability to fight cancer.

Once we hit the age of 50, bones start to lose mass, especially in women. An estimated three million people suffer from osteoporosis in the UK, according to the National Osteoporosis Society, and one in tow women will suffer a fracture after the age of 50. There are many factors that influence whether you will get osteoporosis, including family history, exercise and hormone levels, but having sufficient calcium in the diet is crucial. And that doesn't have to mean milk and dairy products; in fact, spinach is also a good source. Choose young, tender spinach, which is also richest in vitamin C. Kale is delicious stir-fried, with ginger, garlic and cumin.

Oranges

As well as vitamin C and other key nutrients such as beta-carotene and folic acid, oranges contain more phytochemicals and flavonoids, many of which have disease-fighting properties. Oranges and other citrus fruits can play an important role in cancer prevention and seem to give the most powerful protection against mouth, throat and stomach cancers - research suggests that regularly eating citrus fruits could reduce the risk by 40-50%.

The World Health Organisation says that citrus fruits can protect against heart disease and stroke: one study found that eating just one extra orange a day could cut the risk of stroke by 19%. Don't discard the peel - researchers say that substances found in the peel of oranges and other citrus fruits can lower levels of harmful LDL cholesterol. The same substances are also found in the juice of the fruit, but in much smaller amounts. Finely grate the peel and use it to flavor fruit teas, salad dressings or soups.

Popcorn

Most people don't know that popcorn is a wholegrain shown to reduce the risk of heart disease and cancer, and just a 30g serving - that's half a small box of popcorn in the cinema - is equivalent to one daily portion of brown rice or whole wheat pasta.

Popcorn also contains three times more fibre by weight than sunflower seeds, keeping you feeling fuller for longer, as well as balancing your blood sugar levels (so no mood swings or cravings for sweet snacks) and helping to lower 'bad' LDL cholesterol. It even has a dose of B vitamins to boost your energy levels.

Another study suggests the real health benefits could lie more in its large polyphenol content, antioxidants thought to mop up free radicals, the potentially damaging chemicals that cause diseases such as cancer and heart disease. Just be careful of doing more harm than good by adding excess salt or sugar to your homemade version.

Mushrooms

Shiitake mushrooms contain phytochemicals, believed to help strengthen the immune system by stimulating white blood cells. Other studies suggest they can help lower high blood cholesterol levels. They contain B vitamins and, although not strictly a vegetable, will count as one of your five servings a day.

Dried shiitake mushrooms need to be soaked for 15 mins before use (add a few to soups or casseroles). For a quick lunch, try shiitake on toast - stir-fry them with spring onions and a little garlic. They're also great in omelettes or risottos.

Rhubarb

Is mainly water and contains a fair source of potassium, contributes minor amounts of vitamins, and is low in sodium. Rhubarb's crisp sour stalks are rich in vitamin C, dietary fiber and calcium and is good mixed with other fruits to sweeten it in crumbles or mixed with natural yoghurt to make a healthy dessert or post training snack.

Sweet Potato

Just one sweet potato provides over 100% of the recommended daily amount (RDA) of vitamin E - that's 50 times more than white potatoes. They also provide excellent amounts of beta-carotene (which the body converts to vitamin A) and vitamin C, as well as copper, iron, potassium and vitamin B6. Although sweet potatoes aren't related to ordinary potatoes, they can be prepared in similar ways. Try them baked in their jackets (if you don't have time to oven bake them, prick them and pop in the microwave for 5 mins), or peel, boil and mash with a little butter and cinnamon.

Tomatoes

The richest source of the super-nutrient lycopene, which is known to protect against breast and prostate cancers and is essential for avoiding vision loss in old age. American researchers tracked nearly 40,000 middle-aged and older women over five years and found that as lycopene levels in their blood went up, their risk of heart disease and stroke dropped. Low lycopene levels have been linked with several cancers including bowel and prostate and Scottish researchers have also found that the yellow jelly around tomato seeds helps make blood less prone to clotting. Tomatoes contain other protective phytochemicals and scientists think it's the combination of these that provides the best protection for general health. Eaten raw, canned, puréed or even as ketchup or juice, all forms of tomato are rich in potent lycopene. The best way to eat tomatoes is to cook them up in a sauce or purée. Heating and processing increase the lycopene content, and there's evidence to show that adding a small quantity of oil may help your body absorb even more of it.

Walnuts

After the age of 40, the brain shrinks by five per cent each decade. While some people may just become a little forgetful, it can lead to Alzheimer's in others. There have been numerous studies on how diet may affect the ageing brain. A major study published in the Journal of the American Medical Association in 2002 found that vitamin E may have a role in protecting against Alzheimer's. A great source of this is the walnut (they even look like brains) - the best of which are available in autumn (Halloween).

Watercress

Widely regarded as one of the oldest super foods, watercress is highly nutritious. Rich in folate, iron, calcium, vitamins A, C and E, lutein and quercetin, watercress can make a great addition to the diet. Watercress has a peppery, slightly hot flavor which is somewhat reduced when it is cooked. Add watercress to salads with a citrus dressing, soups, sandwiches or wilt slightly to serve as a hot vegetable. It's in season from March to October.

Gram for gram, watercress contains 12 times more vitamin C than lettuce and more iron than spinach. It's also rich in several of the B vitamins, beta-carotene, magnesium and potassium. Watercress contains a host of phytochemicals, many of which have been shown to have powerful anti-cancer properties. Use watercress instead of lettuce in salads or sandwiches. Alternatively, you can add it to stir-fries as you would spinach, or steam it, then purée and stir into mashed potato. You can often find salad leaves now that are pre washed with watercress added.