After being diagnosed with
breast cancer I was immediately inundated with a small tsunami of dietary
advice. Everyone, it seemed, was keen to offer me opinions about what I should
or should not eat. I read books on macrobiotics, juicing, raw food, the dangers
of dairy and the importance of iodine until I felt the need to go and lie down
in a darkened room with a chocolate éclair over my eyes.
I instinctively felt that
eating the right things would play a very important part in my recovery. But I
have to say, I did become fearful, overwhelmed and a little bit paranoid about
the whole anti-cancer diet. I also felt slightly depressed at the prospect of a
lifetime of lentil stew and carrot sandwiches that I envisaged stretching
tediously before me.
Now, I have always prided
myself on my cooking but one of my main problems was that I just didn’t know
where to start, nor did I have the energy to undertake an Open University
course in nutrition and naturopathy. I understood that the first step would be
to actually have the right foods in my kitchen. It would be relatively simple
matter to create healthy meals if my cupboards and fridge were all stocked up
with healthy ingredients. But what were they?
At the time it would have
been great to have had a simple shopping list to take with me to the
supermarket. You may be experiencing similar confusion about what to eat and
what to buy. Fear not. Lily has been there to beat a path before you. And that
path has led me to the door of Barbara Cox, nutritionist, chef and proprietor
of – you guessed it – Nutrichef.
So take the stress and
guesswork out of food shopping. You simply can’t go wrong with Barbara’s super
shopping list.
100 Star Foods For Superhealth
To
facilitate the myriad of biochemical processes that go on inside us each and
every day we all need a wide variety of vitamins and minerals. To get these
nutrients we need to eat a wide variety of different kinds of food, but,
alarmingly, many of us eat a very restricted diet in which we repeatedly choose
our favourite meals. In contrast, I noted that people in Japan – where I was
lucky enough to live for eight years - eat a far more varied diet, often
consuming around 100 different varieties of food each week. Is it any wonder,
therefore, that the United Kingdom finds itself at Number 37 in the world
rankings for life expectancy, while Japan finds itself at Number 3.
So why
not aim to up your intake of healthy ingredients? Here I’ve identified 100 of
the best on Planet Earth, beginning with the most important group – fruit and
vegetables.
Fruit and Vegetables
Although
the UK Government recommends a daily intake of five portions of fruit and veg,
experts say this should be the bare minimum. Nine or ten is a better figure to
aim for. In fact, a recent study from the US National Cancer Institute found
that women who ate ten servings of fruit and veg each day lowered their risk of
having a heart attack by 40%. For each additional serving, you lower your risk
of heart disease by an additional 4%. I find that a target of ten is easy to
achieve if you make stir fries, stews and casseroles.
THE
BASICS
- Red and orange peppers Rich in disease-fighting
antioxidants, they contain three times as much vitamin C as citrus fruit,
and they have antibacterial qualities.
- Broccoli A cancer fighting veg, it’s
high in Calcium, folate and antioxidants.
- Carrots They have cholesterol
lowering properties and are rich in Vitamin A, which is good for your
eyes.
- Sweet potatoes Rich in Fibre, vitamin C,
folate, iron, copper and calcium; sweet potatoes are also bursting with
Vitamin A.
- Watercress Packed with folate, iron
and betacarotene, and good for cardiovascular and thyroid function, too.
- Tomatoes They’re packed with vitamin
C and the antioxidant lycopene.
- Red cabbage Rich in fibre, vitamin C,
betacarotene and disease-fighting sulphorate.
- Blueberries Loaded with anthocyans,
vitamin C and fibre. A great source of disease-fighting antioxidants.
- Apples Rich in Vitamin C and
soluble fibre, which is gentler on your gut than insoluble fibre.
- Peaches Easily digested and have a
cleansing effect on your kidneys and bladder, too.
SUPERBOOSTERS
- Asparagus High in nutrients,
especially vitamin K (important for blood clotting) and folic acid. A good
liver tonic.
- Beansprouts Rich in vitamin B3, which
keeps down cholesterol levels and regulates blood sugar. Also rich in
biochemicals that aid digestion.
- Aubergines Full of calcium and
betacarotene, aubergines are good for the cardio-vascular system
- Mangetout Good source of fibre and
rich in vitamins A, C and K.
- Watermelon An ‘anti-aging’ fruit
that’s rich in lycopene and immune-boosting vitamin C.
- Pineapple Contains bromelain, an
important digestive enzyme that kills bacteria. It’s an anti-bloat food,
too.
- Raspberries Provides around 40% of your
daily dose of vitamin C as well as other powerful antioxidants.
- Kiwi fruit Very rich in
immune-boosting vitamin C, magnesium and potassium, which are vital for
healthy nerves and muscles. One kiwi contains your reference nutrient
intake of vitamin C.
- Cranberries Rich in anti-aging
antioxidants; help prevent the build-up of plaque in the arteries and may
help to prevent urinary tract infections.
- Pomegranate Hailed as a new superfruit,
thanks to high levels of Vitamins A, C and E and other antioxidants.
- Goji Berries These Asian fruits contain
up to 21 trace minerals. They’re said to be the richest source of
carotenoids, including beta-carotene, of all known foods. Available as
dried fruits from healthfood shops.
Carbohydrates
There
are two kinds of carbohydrate: complex and simple. Normally in life we’re told
to keep things simple and avoid overcomplicating things; however, with
carbohydrates, we should do the opposite! Simple carbohydrates are all the
naughty ones like chocolates, cakes and sweets that provide us with ‘empty’
calories - calories galore with very few useful nutrients thrown in for good
measure! The problem with simple carbohydrates is that their high concentration
of sugar breaks down very quickly, giving you an energy ‘high’ followed quickly
by an energy ‘low’.
In
contrast, complex carbohydrates like oats, millet, maize, rice and wheat
provide us with energy in a slow-release form, and they provide us with
vitamins and minerals.
- Brown rice Good source of energy, as
well as B Vitamins.
- Pearl barley Linked with lower
cholesterol levels, good for the digestive tract and contains zinc, which
boosts the immune system.
- Oats A superb energy source,
rich in fibre, they reduce cholesterol and are packed with minerals and
vitamin B5 – important for hair, skin and nails.
- Quinoa Good source of protein,
vitamin E and iron, plus zinc, which is good for the immune system.
- Spelt A distant relative of
wheat, but it’s more easily absorbed by the body.
- Rye Contains iron and B
vitamins. Regular intakes of rye are linked with lower rates of heart
disease.
- Buckwheat High in protein, use this
gluten-free grain in flour form for bread, pancakes etc.
- Millet This gluten-free carb is
great as an alternative to rice. Contains zinc, iron, vitamins B3 and E.
- Soba Noodles Usually made from
buckwheat, they may have wheat flour added. Contain selenium and zinc.
- Couscous A source of slow release
carbohydrate, it’s rich in vitamin B3, which provides energy. Also rich in
minerals and vitamin B5 – important for healthy hair, skin and nails.
- Bulgur/cracked wheat Both good sources of
slow-releasing carbs.
Protein
Protein
is essential for growth and repair. As for how much to eat, a rough guide is to
clench your fist and eat the same volume of protein with every meal!
THE
BASICS
- Walnuts A good source of omega-3’s
and antioxidants.
- Shellfish Most varieties are high in
omega-3 fatty acids and zinc.
- Turkey Rich source of vitamin
B12, potassium, zinc and iron.
- Chickpeas Rich in phyto-oestrogens,
which are linked with lower rates of some cancers.
- Eggs One egg provides a third of
your Vitamin B12 needs, essential for the nervous system.
- Kidney Beans Great Source of fibre and
are rich in complex carbs.
- Tofu Low-fat protein that
contains some iron, zinc and B vitamins.
- Mackerel The richest fish source of
omega-3’s.
- Edamame A soya bean that’s rich in
cancer-fighting isoflavones.
- Venison Lower in saturated fats
than other red meats.
SUPERBOOSTERS
- Mussels Provide an excellent supply
of B12. Rich in selenium and iodine, which helps thyroid function.
- Mung Beans Most nutrititious when
sprouted, they’re rich in minerals, phyto-oestrogens and vitamin C.
- Rabbit Lower in fat than other red
meats and is rich in iron, zinc and vitamin B12.
- Pumpkin seeds A particularly good source
of iron and zinc.
- Dulse (seaweed) High in vitamin B, iron and
potassium.
Seasonal Produce
Local,
seasonal foods will be fresher and more nutrient-rich. Here are some around in
the colder months, when we’re in even more need of a healthy diet.
- Artichoke Rich in fibre, vitamin c,
potassium and magnesium, they’re good for digestion.
- Acorn squash Packed with nutrients that
benefit your eyes, blood pressure and immunity.
- Celeriac Contains potassium,
phosphorus, vitamin C and fibre.
- Beetroot High in vitamin C,
betacarotene, magnesium, iron and folic acid.
- Red onion Rich in cancer-fighting
quercetin.
- Brussels sprouts Loaded with folic acid and
suphotaphane, thought to be a potent anti-carcinogen.
- Passion fruit A good source of vitamins A
and C, passion fruit is thought to aid sleep.
- Satsumas Excellent source of vitamin
C and folate.
- Kale Full of iron and folic
acid, and easy to use in stir-fries.
Fats and
Oils
Healthy
Fats are important for your metabolism and absorption of vitamins A, D, E and
K, for brain development and feelings of satiety. Aim for no more than 70g (about 3 tablespoons) a
day.
- Flaxseed oil Rich in fatty acids thought
to prevent heart disease.
- Rapeseed oil A healthy cooking oil and a
source of omega-3’s.
- Avocado Contains vitamin E, so it’s
great for your skin.
- Olive oil Rich in oleic acid, which
helps you absorb omega-3’s.
- Hazelnut oil High in omega-9’s and
contains vitamin E.
Herbs and
Spices
These
provide trace elements, have medicinal properties and help create different
flavours and textures, enabling you to experiment with a wider variety of
foods.
- Ginger Good for digestion and is
also anti-inflammatory.
- Garlic This has antibacterial,
antiviral and antiseptic qualities.
- Mint Contains vitamin C, calcium
and iron.
- Turmeric Containing curcumin, it has
anti-inflammatory and cancer-fighting effects.
- Cinnamon A warming spice useful for
treating colds, stomach pains and poor circulation.
- Bay leaves They provide traces of
iron and phosphorus, and are good for digestion.
- Rosemary A good stimulant for your
immune system and a powerful antioxidant.
- Chives They contain compounds that
may help to lower blood cholesterol levels.
- Coriander Good tonic for your
stomach, heart and urinary tract.
- Dill Antibacterial herb that’s a
good source of calcium.
- Fennel Known for its diuretic
effects, traditionally used to relieve intestinal cramps.
- Parsley Contains vitamin C, folic
acid and betacarotene.
- Sage is an anti-inflammatory and
is good for digestion.
- Thyme Known best for its
antioxidant properties.
Plus…
PMS
BEATERS
- Sunflower and pumpkin
seeds These
help beat inflammation.
- Porridge its slow-release energy may
help control sugar cravings.
- Bananas Contain serotonin, which
boosts mood, and their potassium may help beat fluid retention, too.
- Lentils Loaded with magnesium – low
levels of magnesium may cause cramps.
- Wholegrains Rich in vitamin B6 and B1,
which help beat cramps.
- Celery Contains phytochecmicals
that may help calm nerves.
- Spinach Rich in folate – low levels
of which have been linked to depression.
ANTI-AGERS
- Green tea Rich in catechin polyphenols,
which slow the signs of aging
- Pink grapefruit Contains lycopene, which
mops up free radicals.
- Salmon Contains
dimethylaminoe-thanol, a powerful antioxidant.
BRAIN
FEEDERS
- Basil Used by herbalists for its
antidepressant properties.
- Strawberries Rich in antioxidants that
are said to aid concentration.
- Yeast extract Filled with brain-boosting
B vitamins.
- Sardines Bursting with omega-3 fatty
acids.
SLEEP
BOOSTERS
- Fig This fibrous fruit contains
sleep-inducing tryptophan.
- Wild lettuce Leafy greens that contain
the sedative lactucarium.
- Sesame seeds Their omega-6s support
healthy sleep patterns.
GET
ADVENTUROUS
- Nettles are used in herbal teas and
have
purifying properties.
- Physalis is high in vitamin C.
- Daikon radishes are rich in iron
and high in antioxidants
- Acai berries are antibacterial.
- Papaya aids digestion.
- Okra is a good veg source of
calcium.
- Miso paste is rich in
phyto-oestrogens.
- Guavas are high in vitamin C
