My Top 10 Super Foods

Long ago, Hippocrates said, "Let food be your medicine and your medicine be your food." This statement could hold the key to offsetting the impact of today's illnesses and complaints.

We all need to watch what we eat and drink in order to attain and maintain optimum health and wellbeing. The food we ingest need not only be thought of as a source of energy to keep us going, but principally as a source of nourishment and protection from both mild and chronic diseases.


Although there are no such "super foods", the phrase is commonly used to describe foods with medicinal or presumed health values. In general, superfoods are healthy food variants that stand out as they offer something extra, which is particularly appealing to those who seek to optimize their health whist meeting the daily physical and mental demands of life. The list provided below is by no means conclusive and the foods within it should only be consumed as a part of a healthy and balanced diet. 

There is no one good food and no one bad food, as each food has a contribution to make and a role to play in our health and wellbeing. Naturally, individuals' needs vary considerably; depending on their degree of health, nutritional status, age, gender, level of physical activity and physiological needs. Therefore what is healthy for one person might be insufficient or inadequate for another. Hence the foods chosen for this article are only a handful of many that all have an intrinsic part to play in our overall health and wellbeing

1. Wild and brown rice

These are a good source of B vitamins, low in fat and ideal sources of complex carbohydrates, which is particularly beneficial to those with gluten or wheat intolerance.

2. Pulses and legumes (chickpeas, green and split peas, beans & lentils)

With the exception of soya beans and peanuts, pulses are generally low in fat and cholesterol-free. They are adequate sources of protein especially when complemented with cereals. In addition, they are high in complex carbohydrates and high in fibre, especially soluble fibre, which helps to lower blood cholesterol levels. Pulses have a low glycaemic index, which helps to maintain steady blood sugar levels. They are a good source of iron, zinc, calcium, magnesium and the B vitamins.

3. Beef

Beef is a good source of protein, B vitamins, zinc and iron. Lean cuts are not high in fat. Beef is beneficial to health, provided that it is eaten in moderation and cooked sensibly. Organic beef is considered to be BSE-free and also free from antibiotics and growth hormones.

4. Oily Fish

Oily fish include salmon, mackerel, kipper, herring, sardines, whitebait and tuna. They are excellent sources of omega-3 polyunsaturated fatty acids, which have been shown to be effective in the prevention of heart disease, stroke and some cancers. Oily fish also help in minimizing the symptoms of arthritis. Most fish are a good source of selenium, an antioxidant mineral.

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5. Yoghurt

Yoghurt is a good source of protein and calcium, which is important for maintaining healthy bones. Live yoghurt has extra therapeutic benefits as it helps to restore gut microflora and protects against some harmful bacteria.

6. Tomato

Tomatoes are rich source of the antioxidants beta-carotene, vitamin C and vitamin E. They are also rich in lycopene, an antioxidant phytochemical which is thought to be important for the prevention of heart disease and cancer. Tomato is a good source of the flavonoid quercetin. Tomatoes are one of the most versatile ingredients as they can be incorporated in the diet in many different ways.

7. Lettuce and salad greens

These are good sources of the antioxidant carotenoids, especially lycopene, lutein and β-carotene. They are also good sources of folate, iron and the antioxidant vitamins C and E.

8. Pumpkin seeds

Pumpkin seeds are an excellent source of many minerals as well as unsaturated fats. They are one of the richest plant sources of zinc, an essential mineral for maintaining prostate health, and play a vital role in supporting the immune system.

9. Mango

A good source of antioxidants, particularly carotenoids and vitamin C. Mango is rich in fibre, especially soluble fibre, which helps in reducing blood cholesterol. It is one of the few fruit sources which are high in Vitamin E - a known antioxidant with many health benefits.

10. Tea (green, oolong & black)

Tea contains a group of powerful antioxidant compounds called the polyphenols, one of them being catechins, which may reduce the risk of heart disease and some forms of cancer. Tea contains less caffeine than coffee but still acts as a mild stimulant. It is proven to have useful health benefits provided that it is not consumed in large quantities. Tea also contains other micronutrients, including vitamin B2, vitamin B3, folate, zinc, manganese and potassium.