Garlic, linseed and other superfoods

The term “superfoods” is basically a catch-cry for any foods that have high levels of various antioxidants or any other valuable nutrients which are essential for maintining good health (such as essential fatty acids) and so these foods are listed as superfoods because they have may more nutritional value (in terms of health) than other foods.

Antioxidants are potent free radical scavengers that stop the oxidisation that happens in the body and potentially have far reaching health effects. The antioxidants in plants are called phytonutrients (or phytochemicals), which basically means “plant nutrients”.

While the list of the foods with the highest levels of antioxidants does change from time to time, the list below is one which shows the foods that are considered to be in the top 10 of high-antioxidant foods.

Benefits of superfoods

Foods rich in potent antioxidants have the following health benefits:

• Anti-inflammatory – many of the superfoods in this list below have potent anti-inflammatory properties (from the omega 3 essential fatty acids), which research shows helps people who have conditions such as allergies and rheumatoid arthritis; the research shows that the omega 3 essential fatty acids stem the allergic reaction in the body, as well as relieving any type of other inflammatory condition such as rheumatoid arthritis
• Cancer prevention – a lot of research has shown the foods high in a number of different, but equally potent antioxidants can prevent cancer cells from replicating, which stops them the cancer from growing in the first place or stops it from spreading to nearby organs and tissues; the antioxidants stop the free radicals from causing damage and mutation to the cells DNA, thus preventing cancer from starting
• Heart protective – a lot of research shows that fruits and vegetables high in potassium keep blood pressure normal and healthy. A diet high in fruits, vegetables, nuts and seeds provides heart boosting properties by keeping the blood vessels supple and flexible, reducing blockages and keeping bad (LDL) cholesterol to a minimum
• Immune boosting – research from several studies has shown that various antioxidant compounds in these “superfoods” as well as their many vitamins, minerals and other nutrients help to boost the immune system and prevent bacteria, viruses (or other substances) from causing infection and illness in the body; they have potent anti-viral, anti-bacterial and anti-fungal properties
• Macular degeneration – research has shown that antioxidants such as Vitamin A slows and even halts the progression of macular degeneration

Blueberries

Blueberries are considered a superfood as they contain very high levels of antioxidants – the highest of many plant foods. These antioxidants are the compounds which produce many health benefits.

One of the antioxidants in blueberries (the flavonoid anthocyanin) prevents cancer-causing enzymes from spreading in the body and inhibiting the cancer’s migration to different parts of the body. Anthocyanin is also responsible for giving blueberries their purple-blue colour. Blueberries also contain polyphenols (one of which is anthocyanin).

Studies have shown that the antioxidants in blueberries can help to reduce declining brain function as people age. Other research has shown that blueberries reduce inflammation of the brain and so could be useful in treating conditions such as Alzheimer’s disease and further studies have also shown that any genetic predisposition to certain diseases such as Alzheimer’s disease could be mitigated through intake of blueberries.

Studies have also shown that blueberries can ensure that the brain is protected from damage if ischemic stroke occurs, which may improve ischemic stroke outcome in patients.

Antioxidants are known as free-radical scavengers, which means they find and destroy free radicals, which are known to cause cancer, heart disease and a whole host of other diseases, such as Alzheimer’s disease.

Blueberries also prevent infection of the urinary tract and ensure it is healthy and free from infection-causing bacteria. Blueberries achieve this because they contain compounds that prevent the bacteria responsible from causing urinary tract infections from sticking to the bladder wall. Many studies have proven this very special effect that blueberries have on the urinary tract.

Another benefit of blueberries is that they help with eyestrain and give improvement of night vision. This benefit again comes from the flavonoid anthocyanin.

Nutrients in 1 cup of blueberries

Broccoli

Broccoli is considered a superfood, as it is one of the vegetables that have very high levels of betacarotene and the phytonutrients sulforaphane, indoles and glucosinolates, all of which have significant anti-cancer effects.

The phytonutrient sulforaphane has been shown in studies to boost the body’s detoxification enzymes, which helps to clear potentially carcinogenic substances more quickly out of the body.

The indoles are naturally-occuring phytonutrients in broccoli (and other cruciferous vegetables, such as cauliflower) which have displayed in anticancer properties against certain types of reproductive tumor cells in various studies.

Broccoli also contains large amounts of the flavonoids called glucosinolates, which are a sulphur-containing glucosides and which are are amino acid-derived natural plant substances. Studies show that glucosinolates provide protection against cancers of the lungs, gastrointestinal tract and breast. Glucosinolates also help the body by detoxifying the liver.

Some of the glucosinolates in broccoli may be lost through processing or storage of broccoli, so the fresher the broccoli that is eaten the better for health.

Other research has found that broccoli is one of five vegetables and fruitsthat contain substances that act in the same way as the drugs used to treat Alzheimer’s disease. Most of these drugs act as inhibitors of an enzyme called acetylcholinesterase, which is responsible for the breakdown of one of the brain’s neurotransmitters, acetylcholine. Potatoes, oranges, apples and radishes were also found to display this same activity, but broccoli had the most profound effect. While it is too early to proclaim broccoli as a treatment of Alzheimer’s disease, regular consumption of it may be beneficial in reducing a decline in acetylcholine levels in the central nervous system.

Nutrients in 1 cup of broccoli

Garlic

Garlic is well known for its antibacterial and antiviral properties, which is due to its active component – allicin.

Many studies have shown that garlic helps to ward off the common cold. Other studies have suggested garlic protects against Helicobacter pylori, the bacteria that causes stomach ulcers.

Several studies have shown that garlic, especially fresh and slightly crushed (but also cooked or in supplement form) has a powerful protective effect on the heart. Studies have shown that garlic supplements have positive short-term effects on reducing blood triglyceride levels (high triglyceride levels are a risk factor for heart disease and stroke).

Many other studies have shown that garlic is useful in reducing total blood cholesterol, together with LDL (“bad”) cholesterol levels in people who have raised cholesterol levels.

Garlic has a proven blood thinning effect, which means it protects against dangerous blood clots forming in the blood vessels, which ultimately can lead to stroke (and death). People on blood thinning medications need to be careful about taking garlic.

Some recent research has determined that people who eat fresh garlic may be protected against hardening of the arteries, through deposits of cholesterol, in a condition called atherosclerosis, which can lead to heart attack and stroke if not treated. This is a positive step, as it shows that diet plays a very significant role in ensuring good heart health.

Scientists are well aware that people who eat a Mediterrean-type diet (higher in unsaturated fats, vegetables, fruit, nuts, seeds, legumes and garlic) appear to have less incidence of heart disease than people who do not have a diet such as this.

Further research on garlic is currently being conducted to determine its effect on various heart disease risk factors (high triglycerides, high blood pressure and high cholesterol), over the longer term. Once these studies are published, the information will be reviewed and released here too.

Garlic is known to have proven anti-fungal properties – several studies have shown that direct application of freshly cut garlic to the skin of people with an active fungal infection find relief from the infection. The fungal infections also include any type of yeast infections.

Nutrients in 1 cup of garlic

Linseed

Up to around a hundred years ago, linseed was a staple in the diet, but the short shelf life of linseed probably reduced its popularity over the years, so that today it is not as popular in the diet as it used to be.

Today, health conscious people have been again adding linseed to their diet in the form of linseed oil or linseeds (either ground or whole). Many bread companies have also realised the health benefits of linseeds and have starting making more breads with linseed added.

Linseed seeds contain many beneficial nutrients, such as protein, fibre, various vitamins and minerals and omega-3 fatty acids in the form of lignans. Lignans have been recently discovered to have anti-cancer properties, as well having antibacterial, anti-fungal, and antiviral properties.

Lignans are phytoestrogens, which have a positive hormone-like action in the body. Lignans have very strong antioxidant properties as well as strong anti-cancer properties. Various studies have shown that phytoestrogens can possibly prevent some types of cancer, including oestrogen-dependent breast cancer, as well as colon and prostate cancer.

The reason that phytoestrogens have a beneficial effect on the body and reduce risk of cancer is that they attach to the body’s oestrogen receptors so that any excess oestrogen is processed through the liver to be excreted out of the body. This protective action prevents the toxic effects of excessive oestrogen in the body and thus prevents cancers which are oestrogen-dependent. Linseed has a similar action to prevent prostate cancers in men.

Linseed (or flax seeds) have more than 100 times as much natural phytoestrogenic lignans than any other plant source.

Linseeds have the following health benefits:

• the omega-3 fatty acids are beneficial for heart health as they reduce inflammation in the body and especially in the heart;
• the natural lubricant properties and source of fibre makes linseed beneficial for constipation and colon health promotion;
• linseed provides the fats that are the precursors to brain building compounds;
• linseeds promote healthy skin.

Nutrients in 1 cup of linseed

Mushrooms

Recent studies have discovered that mushrooms are much richer in the immune-boosting antioxidant ergothionene than any other food that exists and this means that mushrooms can help prevent colds, flu and other viruses due to the potent immune boosting effects of this antioxidant.

The mushrooms that appear to have the most health benefits are the maitake, shiitake, and reishi mushrooms, but even the common button mushroom is now known to be rich in the antioxidant ergothionene too and it good for health too.

All the edible mushrooms below have anti-cancer properties.

Shiitake

• This mushroom is know as the “elixir of life” in China, Japan and Korea due to its beneficial effect on health
• Studies show it has anti-cancer, anti-fungal, anti-viral properties, is an immune-booster, as it helps the body fight against disease and infection
• Other studies show it has heart-protective qualities, as it lowers LDL (“bad”) cholesterol and may even help to lower blood pressure in people whose blood pressure is already high (hypertension)
• Rich in many nutrients, especially selenium

Maitake

• This mushroom is excellent for people with sugar imbalances and diabetes, as studies show it helps to normalise blood sugar levels and it also stimulates production of insulin to normal levels
• Studies show it has anti-inflammatory properties, helps to lower LDL (“bad”) cholesterol levels and regulate blood pressure
• Rich in many nutrients, especially selenium

Reishi

• This mushroom is popular in Traditional Chinese Medicine
• Studies show it calms and nourishes the emotions and relaxes the nervous system (especially the parasympathetic nervous system), as well as being able to relieve pains and aches
• Other studies show that it has anti-viral, anti-bacterial, anti-inflammatory properties and these anti-inflammatory properties are that which assist in promoting heart heart and relieving respiratory illnesses such as asthma and bronchitis
• Rich in many nutrients, especially selenium

Oyster

• Studies show that this mushroom has anti-viral propertie, reduces high LDL (“bad”) cholesterol levels and has supportive, healing effects on the digestive system, blood vessels and liver
• Studies also show that it is beneficial for people with diabetes, as it stabilises blood sugar levels
• Rich in many nutrients, especially selenium

Button

• Studies show this mushroom is high in the antioxidant ergothionene, which has anti-cancer properties, especially cancers of the breast and prostate
• Studies also show it has protective effects on the heart
• Rich in many nutrients, especially selenium and copper

Nutrients in 1 cup of mushrooms

Oily fish

The benefits of eating oily fish, such as salmon, tuna, mackerel and herringregularly are extensive and linked to the high levels of the essential omega-3 and omega-6 fatty acids they contain and the fact that these fatty acids are in the right combination (higher level of omega-3 to omega-6 fatty acids).

Several studies have shown the heart benefits of eating oily fish, so much that fish oil supplements are now recommended to heart patients, as well as a recommendation to increase consumption of oily fish.

One important study showed that if oily fish was eaten three times a week, the risk of fying from heart disease dropped by around 30%! Other research has shown that people who regularly eat oily fish have lower levels of markers for the disease artherosclerosis (blockage of the arteries).

Many studies have also shown that oily fish have anti-inflammatory properties due to the essential fatty acids they contain.

There is also some quite compelling evidence that eating oily fish regularly can help with mild to moderate depression.

Nutrients in 1 cup of oily fish

Olive oil

Olive oil has long been proved to be a heart-friendly fat, with cholesterol-lowering properties, but new research has shown that freshly pressed olive oil also contains a compound with the same pain-relieving effects as the popular over-the-counter drug ibuprofen. Scientists have recently discovered that olive oil contains a powerful anti-inflammatory compound called oleocanthal.

It is not just the olive oil which is extremely beneficial for heart health, but also the actual olives which are excellent fruits and very good for the heart. The olives can be eaten raw or just immersed in some olive oil.

Oleocanthal has exactly the same anti-inflammatory effect that ibuprofen has. Research has shown that only the freshest – and usually the most expensive – olive oil contains significant amounts of oleocanthal. Ageing and cooking the oil at extremely high temperatures for too long can destroy the oleocanthal content.

To ensure the benefits of the olives (and olive oil), the oil should be cold pressed and extra virgin. This means the olive oil has not been boiled before squeezing the olives to make the oil. In addition to this, the extra virgin olive oil has the most fruity, aromatic full flavour, less acid and less likely to go rancid than the other types of olive oil. In addition to this, extra virgin olive oil contains polyphenols which are powerful antioxidants. These polyphenols are the substance which prevent cholesterol from clogging up the arteries and blood vessels. The polyphenols are the substance which stabilise the olive oil, preserving the olive oil during storage and cooking and preventing it from going rancid.

Extra virgin olive oil is the only oil which has larger amounts of the antixodant vitamin E, than any other vegetable oil.

Nutrients in 1 cup of olive oil

Strawberries

Studies have shown that strawberries are rich in the disease-fighting antioxidants such as ellagic acid and anthocyanins. These antioxidants are the substance that gives strawberries their red colour. The red pigment in strawberries has also been shown to protect against heart problems. The antioxidants in strawberries (together with all the vitamins and minerals) are vital for helping to lower blood pressure and reducing risk of heart disease.

In 2002, a study found that people who ate about eight strawberries daily experienced an increase in blood folate levels and a decrease in blood pressure, which was an important finding for heart patients. These findings show the the importance of including fruit as part of a heart-healthy diet.

The folate (or folic acid) in strawberries is important not just in heart health, but it is also extermely important for women who want to get pregnant or who have just conceived. Many studies have shown that adequate folate is essential in ensuring that the risk of the unborn baby having any type of neural tube defects (such as spina bifida) is minimised. This has been such an important finding that doctors recommend any women of child-bearing age need to ensure they get at least the recommended daily intake of folate in case they do become pregnant.

Nutrients in 1 cup of strawberries

Tomatoes

Tomatoes are one of the richest sources of the antioxidant lycopene, which is the pigment that gives vegetables and fruit their red colour and their disease-fighting properties.

Tomatoes in any form are beneficial for health, but it has been discovered that cooking tomatoes in olive oil releases higher levels of lycopene, so tomato sauce has a higher level of lycopene than raw tomatoes. Home cooked tomato sauce is the preferable option.

Several studies suggest that the eating foods rich in lycopene is associated with a lower risk of prostate cancer and lower incidence of cardiovascular disease. In one study, men who consumed the highest amounts of tomatoeswere half as likely to suffer a heart attack as those who consumed the lowest amounts.

Nutrients in 1 cup of tomatoes

Walnuts

Walnuts are an important source of monounsaturated fats, which are a type of unsaturated fat vitally necessary for good health in general, but essential for heart health.

Walnuts contain alpha-linolenic acid, which is an omega-3 fatty acid both of which have a number of heart-healthy benefits, including lowering cholesterol. Alpha-linolenic acid in particular, has been shown in studies to reduce the risk of sudden death from dangerous, abnormal heart rhythms.

A study published in 2006 showed that walnuts have beneficial effects similar to oily fish on lowering cholesterol levels and also on C-reactive protein (CRP), an inflammation marker that is strongly associated with heart disease and atherosclerosis (build up of fatty deposits in the arteries, which then block the arteries and cause blood clots and heart attack). Various other studies have shown that walnuts have a protective effect on the heart, by reducing LDL (“bad”) cholesterol levels and preventing blood clots, which can result in stroke or heart attack.

Walnuts also contain the conditionall essential amino acid l-arginine, which is again beneficial for the heart, especially in terms of ensuring blood pressure is at healthy and optimum levels. Arginine does this by releasing nitric oxide in the blood, which helps to keep the blood vessel walls relaxed and pliable (preventing hardening of the arteries), so that blood can flow through properly without any problems.

In addition to the heart protective properties of walnuts, they also contain an antioxidant called ellagic acid which supports the immune system and also has anti-cancer properties.

Walnuts are also excellent for ensuring the brain is healthy. All the cells in the brain need omega-3 fatty acids to help make their protective shield (the cell membrane).

Interestingly, walnuts are also beneficial for allergy sufferers – the omega 3 essential fatty acids in walnuts stems the allergic reaction in people with allergies, due to the walnuts’ anti-inflammatory properties.

In addition to all these great qualities, walnuts also contain melatonin, a hormone that helps the body go to sleep.

Nutrients in 1 cup of walnuts

References

• Graci S, Diamond H, Martin JM, The Power of Superfoods, Prentice Hall Canada, 1999
• Pratt SG, Matthews, K. SuperFoods Rx: Fourteen Foods That Will Change Your Life, Harper-Collins Publishers USA, 2004

Last reviewed and updated: 27 June 2024