Discover the Power of Superfoods: More Than Just Nutrition
- Jul 15
- 4 min read
Updated: Aug 8
Why Superfoods Matter
While most plant foods are healthy, superfoods go above and beyond basic nutrition needs and deliver more health benefits. Here are some of our favourite superfoods and what makes them super:
Manuka Honey: Nature's Sweet Medicine
All (raw) honey is super because it contains a broad variety of vitamins, minerals, and amino acids, including B-vitamins, calcium, copper, iron, magnesium, potassium, sodium, and zinc. Honey also contains active antibacterial, antifungal, and antiviral enzymes. This combination of nutrients and enzymes gives honey anti-inflammatory and antioxidant properties (Patel & Chichello, 2013).
Over and above this, Manuka Honey contains a special bioactive compound, methylglyoxal (MGO).
MGO is an extremely potent antibacterial. The more MGO in your Manuka, the greater its antibacterial activity, so among Manuka Honeys, there are levels of super on top of super!
Manuka Honey is commonly used to help relieve sore throats and other oral infections. It also assists in the healing of topical wounds. Additionally, it has been shown to support gut health and has been used as a treatment for stomach ulcers and other digestive issues too (Patel & Chichello, 2013).
Flaxseeds: Tiny Seeds, Big Benefits
When it comes to seeds, flaxseeds supercede them all!
Flaxseeds, also known as linseeds, get their superpower from a nutrient profile that includes protein, fiber, lignans, vitamins A, C, and E, and essential minerals (P, Mg, K, Na, Fe, Cu, Mn, and Zn).
Its health properties are associated with a high Omega 3 content, phytoestrogens, antioxidants, and fibre.
Flaxseeds have been studied extensively and are a well-recognized functional food with key benefits for heart health. In humans with symptoms of cardiovascular disease, dietary flaxseed has displayed powerfully protective effects. Benefits include reduced blood pressure and improved lipid metabolism, which lowers the risk of heart disease and stroke (Al-Saeed & Al-Attar 2021, Goyal et al., 2014, Parikh, 2019).
Studies of dietary flaxseeds have also shown benefits for reducing blood glucose in diabetic patients (Parikh, 2019). For healthy skin and anti-aging, dietary flaxseed helped reduce rough and scaling skin and increased skin hydration and smoothness. Studies on flaxseeds' activity in the gut report reduced constipation, with one study also showing benefits for weight, fasting glucose, and triglyceride balance (Parikh, 2019).
Broccoli Sprouts: The Detox Champion
Broccoli is a health food favourite due to its long-researched chemo-protective and detoxifying qualities. The compounds associated with these benefits are indole 3 carbinole, sulforaphane, and other glucosinolates (Vanduchova P. Anzenbacherova, E. 2019, Yagishita et al., 2019, Sulforaphane Glucosinolate Monograph, Alternative Medicine Review, 2023).
Broccoli also contains a broad range of vitamins and minerals. It’s very high in fibre, Vitamin C, and K, along with the phytonutrients kaempferol and quercetin. These add digestive and strong antioxidant action to this remarkable fridge and family favourite. This makes broccoli a verified superfood.
If this isn’t super enough, one of the best things about superfoods is they’re easy to add to your diet without side effects. Now that’s super!
How to Incorporate Superfoods into Your Diet
Adding superfoods to your meals can be simple and enjoyable. Here are some tips:
Smoothies: Blend flaxseeds or broccoli sprouts into your morning smoothie for a nutrient boost.
Salads: Sprinkle flaxseeds over salads for added crunch and health benefits.
Honey: Use Manuka honey as a natural sweetener in teas or drizzled over yogurt.
Cooking: Incorporate broccoli into stir-fries or steam it as a side dish.
Conclusion
Superfoods are more than just a trend; they are powerful allies in promoting health and well-being. By incorporating these nutrient-dense foods into your diet, you can enhance your overall health and vitality.
See reference papers for this article below
REFERENCES USED TO WRITE THIS ARTICLE:
Al-Saeed, F. A., Al-Attar, A. M. (2021). Pharmacological Properties and Health Benefits of Flaxseed: A Review. Current Science International. 10(1), pp. 8-17. https://doi.org/10.36632/csi/2021.10.1.2
Goyal, A., Sharma, V., Upadhyay, N., Gill, S., & Sihag, M. (2014). Flax and flaxseed oil: an ancient medicine & modern functional food. Journal Of Food Science And Technology, 51(9), 1633-1653. https://doi.org/10.1007/s13197-013-1247-9
Murillo, G., & Mehta, R. (2001). Cruciferous Vegetables and Cancer Prevention. Nutrition And Cancer, 41(1), 17-28. https://doi.org/10.1207/s15327914nc41-1&2_2
Patel, S., & Cichello, S. (2013). Manuka honey: an emerging natural food with medicinal use. Natural Products And Bioprospecting, 3(4), 121-128. https://doi.org/10.1007/s13659-013-0018-7
Parikh, M., Maddaford, T., Austria, J., Aliani, M., Netticadan, T., & Pierce, G. (2019). Dietary Flaxseed as a Strategy for Improving Human Health. Nutrients, 11(5), 1171. https://doi.org/10.3390/nu11051171
Samarghandian, S., Farkhondeh, T., & Samini, F. (2017). Honey and Health: A Review of Recent Clinical Research. Pharmacognosy Research, 9(2), 121-127. doi: 10.4103/0974-8490.204647. PMID: 28539734; PMCID: PMC5424551.
Vanduchova, A., Anzenbacher, P., & Anzenbacherova, E. (2019). Isothiocyanate from Broccoli, Sulforaphane, and Its Properties. Journal Of Medicinal Food, 22(2), 121-126. https://doi.org/10.1089/jmf.2018.0024
Yagishita, Y., Fahey, J., Dinkova-Kostova, A., & Kensler, T. (2019). Broccoli or Sulforaphane: Is It the Source or Dose That Matters? Molecules, 24(19), 3593. https://doi.org/10.3390/molecules24193593
2010, Sulforaphane Glucosinolate Monograph, Alternative Medicine Review. Volume 15 (4), pp. 352-360.
