While prices continue to escalate for so-called super-fruits and vegetables, is it all just media hype? Where should consumers spend and save for their daily 5-a-day?
Beetroots
Just three baby beetroots counts as one portion towards your five-a-day fruit and vegetable intake. However, only the green beetroot leaves are rich in iron.
Blueberries
Blueberries also contain kaempferol which has been proven to reduce the risk of ovarian cancer. Other super ingredients, such as soluble fibre and tannins, help the digestive system and protect the body against constipation, diarrhoea and urinary tract infections.
If blueberries are on the expensive side, the bioflavonoids in citrus fruits also contain anti-cancer properties and UK grown berries are also full of goodness.
Cabbage
The fibrous content in cabbages helps protect the body against constipation and headaches whilst the sulphur fights infections. The benefits don’t end there. The iodine helps the brain function and the vitamin E content keeps the skin, eyes and hair healthy.
Broccoli and cauliflower are other healthy cruciferous vegetables.
Pomegranate
Research has proven this fruit to protect against high blood pressure. However, the beneficial properties of fibre can only be found in the seeds.
Pumpkin
Even its mineral-rich seeds have healing properties which improve mood and memory, making pumpkins a super cheap super, super food.
Tomatoes
Available all year, tomatoes are an excellent source of vitamin A, vitamin C, fibre (which lowers cholesterol) potassium (to lower blood pressure), vitamin B6 and folate (which help ward off heart disease).
A highly versatile ingredient, tomatoes are one of the fruit and vegetables where it pays to buy organic; organic tomato ketchup contains three times as much lycopene as the non-organic alternatives.
Other research proves that this nutrient rich fruit can also provide protection against cardiovascular disease, maintain bone health (tomatoes contains vitamin K) whilst the riboflavin can help prevent migraines.
By eating the above, health-conscious foodies can reap the benefits of super-vitamins without breaking the bank.
Essentially, super-food is a term simply created to define foods with essential vitamins, minerals and phytochemicals that can benefit health. There is no scientific definition but brightly coloured fruit and vegetables, high in antioxidants and, in some cases, with a high price tag, fall into this category. However, in this respect, the term is deceptive. There are plenty of other health benefits to be had by eating other less expensive, home-grown fruit and vegetables which have not benefitted from this misleading label.
Scientists are agreed that there is no single super-food. To be truly healthy, consumers should enjoy a varied 5-a-day to really reap the benefits. And, it doesn't have to be expensive to be healthy.
Sources:
Positive Nation, 'Superfoods Myths and Truths'
Food Standards Agency, 'Putting the Super into Superfoods'
NHS Choices, 'Exercise Longer with Beetroot'
BBC Recipes,'Superfoods'
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