Page 26 - BBC - The Scientific Guide to a Healthier You

DIET

INSTANT EXPERT

EVERYDAY HEROES

They’re not new or exotic, and they don’t always grab the headlines. But if these

widely available ‘superfoods’ aren’t already in your kitchen, they should be…

GARLIC EXTRA-VIRGIN OLIVE OIL

It may be better known for the A Mediterranean mainstay,
effect it has your breath, but the healthy fats in this oil cut
there is evidence the bulb can cardiovascular disease and
lower blood pressure and inflammation. But don’t fry
cholesterol, plus even prevent with it, as high heat damages
colds and certain cancers. its nutrients.

BROCCOLI APPLE
Containing high levels of vitamin As well as being high in
C and folate (natural folic acid), antioxidants and fibre, apples
this fibrous cruciferous have also been associated with
vegetable can stem cholesterol reduced risk of cardiovascular
and triglycerides, which cause disease, diabetes, asthma and
cardiovascular disease. some cancers.

ONION WALNUT

A member of the allium family, This has the highest antioxidant
it contains a potent anti- levels of any nut and is the only
inflammatory antioxidant called one with a significant amount
quercetin, which reduces blood of omega-3. There is also some
pressure and lowers the risk evidence to suggest it could help
of cancer. stave off cardiovascular disease.

TOMATO BEETROOT
Technically a fruit, it is low in Not only rich in iron and folate,
starch and sugar, but high in beetroot contains nitrates that
fibre, vitamin C, beta-carotene help to lower blood pressure. In
and a potent antioxidant called some studies it has also been
lycopene. Cooking in olive oil shown to improve exercise
increases its absorption. performance.

SPINACH SALMON
Popeye’s preferred superfood Oily fish reduces cardiovascular
packs high levels of bone- disease risk, lowering blood
strengthening calcium and pressure and lubricating arterial
vitamin K, as well as vitamin A. fat build-up. Salmon is high in
And it contains almost as much omega-3, vitamin D, some B
iron as beef. vitamins and selenium.

26 BBC SCIENCE FOCUS MAGAZINE COLLECTION