So maybe Brad Pitt has it all, but unfortunately, no single food does. We need a variety of foods to keep our body looking as fine and functional as Brad’s.
However, some foods are slightly more potent in their health benefits. Namely because of the nutrients they contain.
The foods listed below contain anti-oxidants, and/or omega oils, and/or fibre. All of these have a role in keeping your body in tip, top condition, because they play a role in removing nasties or improving cell health.
Super foods include:
Fruit and Vegetables
Especially berries, citrus fruits and tomatoes
Green leafy vegetable and especially Brassica vegies
These provide fibre, anti-oxidants, vitamins and minerals
Oats, oat bran and pulses
Contain soluble fibre.
Particularly almonds, walnuts, and macadamias
Provide essential oils such as the omega 3 and 6 as well as fibre
Green and black teas
A good source of anti-oxidants
Those Magic ingredients
Anti-oxidants are like pac-men. They chase around after “free radicals” and neutralise them. Free radicals cause damage to the body and are produced when oxidation occurs. We can’t stop this process but we can clean up the free radicals by eating foods high in anti oxidants. Anti-oxidants are found in:
Fruit and vegetables – flavonoids , carotenoids, Vitamin A, C, and E, and minerals such as copper, zinc and selenium. These are found in highest quantities in green leafy veg, orange veg, and onions but are present in most other fruit and veg
Tea – contains catechins and theaflavins – especially high in green tea, but also black tea.
Berries, grapes, rosemary and oregano – anthocyanins
Tomatoes – lycopenes
And yes, red wine does have anti-oxidants as well, but excessive wine intake does not improve your health!
Omega 3 and Omega 6 fatty acids
These super fats help reduce inflammation, lower blood pressure, prevent irregular heart rhythms and improve blood flow. They slow the build up of fatty substances in the blood vessels and prevent blood platelets sticking together to form clots.
Omega friendly foods include walnuts, pecans, linseed, omega enriched eggs, soy drinks, soy and linseed breads, as well as oily fish such as salmon and tuna or white fish such as bream, ling, perch and whiting. Also oils such as canola or flaxeed, olive, walnut or soybean. Omega 6’s are found predominantly in Grapeseed and peanut oil, sunflower and safflower oils, nuts and seeds.
Fibre is found in plant foods. There are essentially two types of fibre:
Insoluble fibre, or roughage. Examples include the skins on vegetables and wheat fibre eg all bran. It is indigestible fibre and it helps keep you regular.
Soluble fibre is found in fruits, vegetables (often as the pectin or fleshy parts of the food), as well as in oats, oat bran and legumes / pulses. It is broken down in the bowel and absorbed by the gut wall to keep it healthy.
A menu that will help you increase your “superfood” intake could look a little like this:
fresh squeezed juices with an emphasis on the vegetables. Try juicing carrot, beetroot, celery, parsley, spinach, ginger, lemon, orange and pineapple.
A slice of toast with tomato and avocado
Berries with yoghurt, nuts and seeds
Cup of black tea
Tuna and salad sandwich (soy and linseed bread)
Cup of green tea
Vegetable soup with miso
A lean piece of meat or chicken
Vegetables lightly steamed
A sauce made from the gentle simmering of olive oil, tomatoes and onions
A cup of green tea
Eating like this is like taking one of nature’s great big vitamin pills!