Superfoods for Health and Weight Loss

This is a monthly e-zine that will cut through the hype, fads and gimmicks to give you the low down on the really important information you need to successfully lose weight and keep it off.

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And so to this month's e-zine...

Now unless you've been living on Mars you can't have escaped the media attention heaped on a whole range of foods because of their supposed health benefits.

Superstars of the food world like blueberries and oily fish, as well as more humble examples such as spinach and walnuts.

So is there any real evidence to support eating these foods on a regular basis?

A few experts were wheeled out to give their view on the merits or otherwise of superfoods and the claims made about them.

What was interesting though, was that the reporter was going to live on nothing but superfoods for a week to see if she noticed any difference in her health and well-being.

On nothing but superfoods, for a whole week? The show's presenter sighed and said something like, "that's going to be tough".

Would it be though?

The Benefits of Superfoods

Whilst he concentrates on 14 foods that his research would indicate confer the greatest health benefits, there are in fact over 150 foods that could justifiably be labelled as superfoods.

For example, whilst Dr Pratt cites broccoli on his list of 14, you could substitute curly kale or brussells sprouts.

Oranges also feature, but satsumas or tangerines could be eaten instead.

Whilst salmon is another top pick, other oily fish such as mackerel or trout could confer similar benefits.

Check out our article for the full list and the benefits they are claimed to provide when eaten regularly.

Another scientist that has done some research on the benefits of certain foods is Dr David Heber.

Dr Heber is the Clinical Director of the Centre for Human Nutrition at UCLA, one of the world's foremost research facilities of its type.

Heber wrote a book called, "How Colourful is your Diet" in which he claims that different coloured fruit and vegetables, such as reds, purples, yellows and greens each have different properties that are helpful in promoting health and help prevent disease.

This seems to be down to phytonutrients, powerful antioxidants that boost the immune system and combat the effects of free radical damage.

All well and good, but what's the relevance to weight loss?

Interestingly, most of the foods that make the list of superfoods are low in fat, nutrient dense and high in fiber.

For instance, filling up on fiber-rich vegetables will help to suppress your appetite and stop you snacking.

Other superfoods like oily fish contain Omega 3 fatty acids, which some research suggests can aid weight loss.

Tea also makes the list, and again there is some compelling evidence that green tea can raise your metabolism and help you to lose weight.

So is this all hype or is there really a case to be made for eating superfoods to improve your health and longevity and reduce your waistline?

The experts quizzed on the BBC news program were a little divided on the evidence to support the claims made for superfoods.

However, they were unanimous in the view that eating a wide range of healthy, nutritious foods - which superfoods are - is a good idea.

Many superfoods are fruit and vegetables, so eating them regularly is consistent with healthy eating messages to eat at least five portions of fruit and veg a day.

White meat and fish are good sources of lean protein - turkey breast meat is on Stephen Pratt's list.

I could go on, but the concept of superfoods, whilst seen by some as a cynical marketing ploy by some sections of the food industry just seems like common sense to me.

Whether you want to lose weight, maintain your weight or reduce your risk of certain diseases, then eating more fruit and veg, cutting back on fat, sugar and processed foods, eating some lean protein and plenty of fiber are all sensible strategies to employ.

For me it's a no-brainer! Incorporate some superfoods into your daily diet and I'm sure you'll soon feel the benefits.

We'll just have to wait and see how the BBC reporter gets on!

Until next month,

Best wishes,

Marcus and Lisa