superfoods

Much has been written about so-called "superfoods", but can some foods really provide "super" health-benefits? Apparently they can, and this webpage will hopefully explain a little more clearly why we should be eating these superfoods.

First of all, it's no new revelation that eating raw, natural foods is better for your health than processed, high fat, high sugar, high salt fast-food alternatives. But of these natural foods there seems to be a pecking order in the health benefit stakes.

Most of the superfood "revolution" stems from breakthroughs in research about antioxidants, and now anything with antioxidant properties seems to be hailed as a superfood.

Oxidation is essential process for life and it continuously occurs in our bodies. However it can also be harmful if it is not regulated, which is where antioxidants come in. Plants and animals maintain natural systems of antioxidants to regulate this oxidation and the free radicals produced during the process.

Short lesson in biochemistry!

Before we go on, here's a bit of background knowledge on the chemical reactions that take place in our cells.

All molecules have a specific number of electrons between 1 and 8 in their outer shell. As molecules like to have either a completely full or completely empty outer shell, they will try to combine with other molecules to borrow a few of their outershell electrons.

This is why oxygen atoms go around as a pair of molecules, sharing 4 electrons so that both molecules have full outershells.

Now normally this is all fine, but sometimes a weak bond may break, leaving an electron floating around on its own. This free electron is known as a free radical, and can have disasterous consequences for the cell.

If the free radical is not neutralised it will hunt down and steal an electron from another molecule which will in turn leave this molecule hunting for another electron. This chain reaction is what can ultimately destroy the cell very rapidly.

Antioxidants work by giving up one of their electrons, neutralising the free radical before the chain reaction can get underway preventing damage to the cell.

If left unchecked, this cell damage can lead to cancers, heart disease and numerous other illnesses, as well as symptoms such as premature aging, wrinkles and lacklustre skin.

Where do we get antioxidants from?

Unsurprisingly, natural plant based foods tend to contain antioxidants in abundance though often only in their natural form. As soon as heat or other processes are applied to them many of the antioxidant properties are destroyed.

Vitamins E and C

Vitamins E and C are the most abundant antioxidants in the body. Vitamin E is fat-soluble and one of the most efficient chain-breaking antioxidants available. Low fat diets can adversely affect the absorption of vitamin E, greatly reducing the body's natural defences against free radical damage. Vitamin C is water-soluble and acts primarily in the fluid of the cells. Appart from helping vitamin E, vitamin C is most effective fighting against the harmful effects of pollution and cigarette smoke

Superfood nutrition

Many nutrients have antioxidant properties but it is often the combination of these nutrients within the same food that make them superfoods. Below are some of the known superfoods with their nutrient content and what they do.

There are many more foods that can be classed as superfoods, but the bottom line is that we should be eating as many different fruits, vegetables and other whole foods every day. Only by getting this variety can we be in with a chance of getting enough antioxidants in our diet to carry on the fight against those pesky free radicals!