Sue Quinn - Superfoods: How to Enjoy Natures Healthiest Ingredients

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Superfood is a term often exploited by food manufacturers to make products seem more nutritious than they actually are. Sometimes these products lack the scientific evidence to support their alleged health benefits and are no more than fads. This is a shame. Marketing hype aside, there is hard scientific research to show that some foods contain exceptional levels of nutrients that promote good health and protect the human body against disease. These are the superfoods I have focused on in this book.

Finding a standard measure of what constitutes a superfood is, however, complicated. A number of rating systems have been developed around the world that rank foods according to their nutrient density, the measure of nutrients per calorie. The problem is that these systems are not consistent. For example, some use different sets of essential nutrients as the basis for the rating. Whats more, nutrient density is not the only important factor. For example, there are thousands of phytochemicals that appear to have the potential to protect against a range of diseases, but these are not included in nutrient density measures because they have not been established as essential for bodily function.

After researching various rating systems, I have devised my own list of powerhouse foods (see ) that contain exceptionally high levels of vitamins, phytochemicals and other nutrients that are strongly associated with good health and reduced risk of chronic disease. The superfoods that appear on this list are emboldened within each recipes ingredients list, so that they can be identified easily.

The list is by no means exhaustive, but provides a cross-section of superfoods in different food groups to help you load your diet with as much goodness as possible.

A basic knowledge of the common nutritional terms listed below will make it easier to understand the benefits of superfoods.

The following list of superfoods is drawn from sources including the ANDI (Aggregate Nutrient Density Index) system, the US Centers for Disease Control and Preventions index of fruit and vegetables ranked by nutrient density. Some other foods identified as having particular health benefits are also included. The foods are listed in no particular order NOTE: the milks, wakame, tahini, miso etc. that are emboldened within the recipes are forms of the superfoods that are listed in the table.

GREEN VEGETABLES	KEY NUTRIENTS & POTENTIAL HEALTH BENEFITS
	mustard greens	Vitamins K, A & C Lowers cholesterol; cancer protection
	turnip greens	Vitamins A, K, C & folate, calcium, flavonoids Protects against cancer and cardiovascular problems; anti-inflammatory
	collard greens	Vitamins K, A & C, manganese Protects against cancer and cardiovascular problems; lowers cholesterol; anti-inflammatory
	beet greens	Vitamins K, A & C, calcium, magnesium Eye health; comprehensive nourishment
	watercress	Vitamins K, C & A Protects against cancer, osteoporosis and Alzheimers disease
	kale	Vitamins K, A & C, manganese, glucosinolates, flavonoids Lowers cholesterol; cancer protection; anti-inflammatory
	Swiss chard	Vitamins K, A & C, magnesium, flavonoids Anti-inflammatory; regulates blood sugar; cancer protection; supports bone health
	bok choy	Vitamins K, C & A, potassium, glucosinolates Cancer protection; anti-inflammatory
	cabbage	Vitamins K, C & B6, glucosinolates Cancer protection; anti-inflammatory; lowers cholesterol
	spinach	Vitamins K, A, & folate, manganese, carotenoids Protects against cancer, anti-inflammatory; supports bone health
	chicory	Vitamins K, A, C & folate Protects against cancer; supports digestive health; lowers cholesterol
	rocket	Vitamins K, A, C & folate, carotenoids Cancer protection
	Romaine lettuce	Vitamins K, A & folate, flavonoids, carotenoids Protects against cardiovascular problems; lowers cholesterol

OTHER VEGETABLES	KEY NUTRIENTS & POTENTIAL HEALTH BENEFITS
	radish	Vitamin C, carotenoids Cancer protection; anti-inflammatory; boosts immunity
	turnip	Vitamin C Cancer protection; anti-inflammatory; boosts immunity
	artichoke hearts	Vitamins C, K & folate, fibre