Superfoods


 

Blueberries

Blueberries are packed with potent antioxidants and taste fantastic. 
  • Studies have shown they can strengthen your blood brain barrier (which is good) [1], provide some protection from cancer[2] and keep your blood vessels strong.
  • Add them to your breakfast cereal, pop them in a packed lunch or mix with a low fat yoghurt for dessert.


Omega 3

There are lots of good reasons to enjoy foods rich in Omega 3[3]

  • Studies have shown Omega 3s help to improve quality of life, slow disease progression and may reduce relapses in people with multiple sclerosis.[4]
  • Studies have shown consuming omega 3s decreases the risk in developing breast, prostate and colon cancers.[5]
  • Omega 3s also help to keep blood thin, lower cholesterol and act as an anti-inflammatory.
Enjoy salmon on mash or with a salad, sardines on toast, flaxseed oil with your morning cereal, and loads of leafy greens.
 


Broccoli

When broccoli is lightly steamed it is delicious.  Just don't over cook it as the nutrients are reduced and it tastes awful.
  • Broccoli is one of the richest sources of the antioxidant - sulforaphane.  Sulforaphane enhances the body’s ability to flush out toxic substances associated with the development of cancers[6]  Sulforaphane also has antibiotic properties, notably against helicobacter pylori and is a rich source of folate.
  • You might like trying your broccoli lightly steamed and sprinkled with sesame seeds.



Garlic

It would appear people either love or hate garlic, but there are some fabulous reasons to love it.
  • Garlic and onions can slow the development of cancer and help to prevent cancer growth.[7]
  • Garlic helps to lower cholesterol and prevent colds.
  • Garlic is a good source of the antioxidant allicin, and the compounds diallyl sulphide (DAS) and diallyl disulfide (DADS).  Freshly crushed garlic is the best source of these.


Pomegranate

Pomegranate looks amazing and has been a revered fruit in Spain for centuries.  The ruby red seeds have been used for medicinal purposes for hundreds of years.
  • This Middle Eastern fruit is claimed to be effective against heart disease[8], high blood pressure, inflammation and some cancers, including prostate cancer[9].
  • You can drink the juice and add the seeds to salads or enjoy straight from the fruit.


Wheatgrass

Wheatgrass has a very high nutrient content.
  • It is anti-inflammatory, builds red blood cells[10], may soothe an inflamed colon[11] and improves circulation.
  • You can add it to veggie juices or , if you are brave, drink it straight!


Citrus fruits

Citrus fruits contain significant amounts of polyphenols called flavanones. 
  • Polyphenols and terpenes have anti cancer actions[12].
  • Hesperidin is a flavanone which protects capillary blood vessels by strengthening and toning them.


Grapes

Grapes are a super snack food.
  • Grapes have a compound in them called resveratrol which has anti-cancer activity. 
  • Resveratrol inhibits all three stages necessary for the development of cancer: initiation, promotion and progression.


Quinoa

Quinoa was a favourite food of the Aztecs, for good reasons.
  • Quinoa is one of the only plant sources which contains all 12 essential amino acids - i.e. it is a complete protein.
  • It does not have any gluten in it.
  • It is well tolerated as it is a seed not a grain.
  • It's great to use as a salad, or flaked as a porridge..


Green tea

It's worth taking the time to enjoy a good quality cup of green tea.  You could make it a daily ritual and enjoy the fact that it has health benefits too.
  • Green tea contains large amounts of catechins, compounds that have many anti-cancer and anti-inflammatory properties.[13] [14] [15] [16]
  • Green tea does contain caffeine and can speed up metabolism, it can also keep you awake at night if you drink too much close to going to bed.


Turmeric

Turmeric is a wonderful spice which has been used in India for thousands of years.
  • Turmeric has wonderful anti-cancer and anti-inflammatory properties[17].
  • Learn how to make a wonderful curry or dhal and make it a regular part of your menu planning.


Seaweeds

Seaweeds have been a part of the Japanese diet for thousands of years.  They are the macro-algae of the ocean.  
  • These super foods have a wonderful supply of vitamins and minerals and are high in protein.
  • Enjoy seaweeds as a side dish with Japanese food or as a nori roll.

Note:
Keep your G.P. and Neurologist informed of dietary changes so that any interactions with medications can be discussed.

 

[1] Detre ZJellinek HMiskulin MRobert AM. Studies on vascular permeability in hypertension: action of anthocyanosides. Clin Physiol Biochem. 1986;4(2):143-9.
[2] Kong JM1, Chia LSGoh NKChia TFBrouillard R. Analysis and biological activities of anthocyanins. Phytochemistry.2003 Nov;64(5):923-33. Erratum in Phytochemistry. 2008 Jun;69(9):1939-40.
[3] Tettey P, Simpson S Jr, Taylor B, Blizzard L, Ponsonby AL, Dwyer T, Kostner K, van der Mei I An adverse lipid profile is associated with disability and progression in disability, in people with MS. Mult Scler. 2014 Nov;20(13):1737-44. doi: 10.1177/1352458514533162. Epub 2014 May 14.
[4] Jelinek GA, Hadgkiss EJ, Weiland TJ, Pereira NG, Mark CH, van der Meer DM. Association of fish consumption and omega 3 supplementation with quality of life, disability and disease activity in an international cohort of people with multiple sclerosis. Int J Neurosci, 2013 Nov; 123(11):792-800
[5] S.C.Larsson, M. Kumlin, M. Ingelman-sundberg, A. Wolk. Dietary long chain
n-3 fatty acids for the prevention of cancer: a review of potential mechanisms. Am. J.
Clin. Nutr. 2004; 79: 935-945
[6] http://www.dietandcancerreport.org/expert_report/recommendations/
recommendation_plant_foods.php.  Accessed 18/7/15
[7] A. T. Fleischauer, L.Arab. Garlic and cancer: a critical review of the epidemiological literature. J. Nutr,2001;131;1032S-1040S
[8]Aviram M1Rosenblat MGaitini DNitecki SHoffman ADornfeld LVolkova NPresser DAttias JLiker HHayek T. .Pomegranate juice consumption for 3 years by patients with carotid artery stenosis reduces common carotid intima-media thickness, blood pressure and LDL oxidation. Clin Nutr. 2004 Jun;23(3):423-33
[9] Pantuck AJ1Leppert JTZomorodian NAronson WHong JBarnard RJSeeram NLiker HWang H,Elashoff RHeber DAviram MIgnarro LBelldegrun A. Phase II study of pomegranate juice for men with rising prostate-specific antigen following surgery or radiation for prostate cancer. Clin Cancer Res. 2006 Jul 1;12(13):4018-26.
[10]Marawaha RK, Bansal DKaur STrehan A. Wheat grass juice reduces transfusion requirement in patients with thalassemia major: a pilot study. Indian Pediatr. 2004 Jul;41(7):716-20.
[11] Ben-Arye E1Goldin EWengrower DStamper AKohn RBerry E. Wheat grass juice in the treatment of active distal ulcerative colitis: a randomized double-blind placebo-controlled trial. Scand J Gastroenterol. 2002 Apr;37(4):444-9.
[12] J.A. Manthey, N. Guthrie, K. Grohmann. Biological properties of citrus
flavonoids pertaining to cancer and inflammation.  Curr. Med. Chem. 2001; 8:135-153
[13] Ames BN, Gold LS, Willett WC. The causes and prevention of cancer. Proc Natl Acad Sci USA 1995;92:5258-5265.
[14] Yang CS, Wang ZY. Tea and cancer. J Natl Cancer Inst 1993;85:1038-1049.
[15] Yu GP, Hsieh CC, Wang LY et al. Green-tea consumption and risk of stomach cancer: a population-based case-control study in Shanghai, China. Cancer Causes Control 1995;6:532-538.
[16] Ahn WS, Yoo J, et al. Protective effects of green tea extracts (polyphenon E and EGCG) on human cervical lesions, Source European Journal of Cancer Prevention Vol 12, issue 5, pp 383 – 90, October 2003
[17] Molecules. 2011 Jun 3;16(6):4567-98, Basnet P, Skalko-Basnet N., .Curcumin: an anti-inflammatory molecule from a curry spice on the path to cancer treatment.




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