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The term 'superfoods' is perhaps a little over-used - it's often a term attached to nutrient-rich foods that are expensive, obscure or something of ‘an acquired taste’. Many of us, for example,  would seldom come across Mangosteen or Goji berries, never mind Aronia berries or Noni juice.

In nutritional terms a 'superfood' is a nutrient-dense food packed full of vitamins and minerals and other health promoting qualities, which may help to boost our health and protect us from diseases such as heart disease and cancer. So leaving aside the pretentious and the ‘faddy’, we've compiled a list of superfoods that A/ we've all heard of and B/ are readily available.
Check back to this page as we'll be adding new entries from time to time.

APPLES.
An apple a day really can keep the doctor at bay. It is now known that apples contain quercitin, which is one of nature's wonder nutrients. Quercitin is beneficial in many bronchial related conditions, such as allergies and asthma, and it works to reduce inflammation and is also considered to be a natural antihistamine and decongestant. For individuals who live in high pollen count areas, quercitin is extremely advantageous as it limits allergic reactions due to pollen. It also works as an antioxidant, rooting out free radicals within the body that can lead to the development of cancer. Quercitin has also proven to be very beneficial in preventing cataracts, due to its ability to inhibit surges of sugar that cause cataracts. Other benefits of Quercitin include reducing the risk of certain types of cancer and heart attacks. When combined with other vitamins, quercitin provides even further benefits, such as preventing further episodes of gout. Some studies also indicate that quercitin may be beneficial in preventing prostate cancer.
Apples also contain pectin, a soluble fibre that seems to be very effective in lowering levels of blood cholesterol. Pectin also binds to heavy metals in our body, such as lead, and removes them from the gut.

AVOCADOS
Weight for weight, avocados provide more heart healthy monounsaturated fat, fibre, vitamin E, folic acid and potassium than any other fruit. They are also the number one fruit source of beta-sitosterol, a substance that can reduce total cholesterol. They also contain more of the antioxidant lutein tahn any other fruit, which has been shown to protect people from cataracts. Lutein has also been linked with protecting your cardiovascular system and preventing prostate cancer. Avocados are also easily digested, which makes them ideal for people that have problems digesting fatty foods. They also stimulate production of anti-wrinkle collagen, which, together with vitamin E, makes them the best food to eat for a healthy complexion.

BAKED BEANS
The humble baked bean is a nutritional powerhouse of protein, fibre, iron and calcium. It contains carbohydrate that, like that in apples, is of the low GI variety.

The tomato sauce covering baked beans is also a good source of lycopene, another powerful antioxidant shown to help prevent heart disease and prostate cancer. The insoluble fibre in baked beans is not digested but moves into the large intestine, or colon, where bacteria act on it and produce short-chain fatty acids. These fatty acids are thought to nourish the colon lining and protect it from carcinogenic (cancer-causing) invaders.

BLUEBERRIES

Last year, the US Department of Agriculture announced that a compound called pterostilbene, found in blueberries, may help to reduce cholesterol. The substance acts to protect the heart in the same way as cholesterol-lowering drugs. The berries, which have the highest antioxidant content of all commonly eaten fruits, can also slow down mental ageing, according to a study at Tufts University in Boston.

Researchers found that older rats which were fed the fruit for two months not only navigated mazes faster, but had better balance and coordination skills. Blueberries also contain a phytochemical called ellegic acid, which is widely thought to prevent abnormal cellular changes and so have a role in the prevention of cancers.

BROCCOLI

Researchers are finding a wealth of healthy compounds in this vegetable, which include two power anti-cancer substances, sulforaphane and indole-3-carbinol. Sulforaphane destroys any carcinogenic compounds that you have ingested and then it creates enzymes that eat up any carcinogens left over from that reaction. Sulforaphane also kills the bacteria Helicobacter pylori which causes stomach ulcers and greatly increases the risks of gastric cancers. Indole-3-carbinol helps your body to metabolise oestrogen, potentially protecting against breast cancer. Broccoli is also a good source of beta-carotene and potassium, which helps lower your risk of heart disease. Not just a super food - brocolli is a wonder food which you can eat raw, lightly steamed, stir-fried, roasted, or grilled. You can also toss broccoli into egg dishes, soups, and salads.

EGGS

Eggs fell out of favour somewhat in the 80's due to the cholesterol scare, but they've been making a steady comeback and have now been put back firmly in the ranks of the superfoods since the restriction on how many eggs one should eat each week has now been lifted by all the major UK heart and health organisations. A report in March 2010 pointed out that they are a superb source of protein, and provide good levels of iron, zinc, B complex vitamins and selenium. They also contain choline, which is  vital for brain function and memory.

GARLIC

Vampires aside, garlic is a great source of vitamin C, potassium, arginine, selenium and polyphenols. It may look small, but it plays a huge role in our health. It helps fight cardiovascular disease and cancer, and also has valuable antiviral and  anti-inflammatory. With almost 100 identified nutrients in a clove of garlic it's a real food powerhouse. Perhaps the most important is allicin which isn't present in the clove, but is formed when the clove is crushed, cut or chewed. Studies have also suggested that garlic protects against Helicobacter pylori, the bacteria that causes stomach ulcers, and will help to ward off the common cold. Although supplements are popular, no doubt because of garlic breath, the best source of by far is fresh garlic.

KIWI FRUIT

Kiwis are a great source of vitamin C, folate, vitamin E, potassium, fiber, carotenoids, polyphenols, chlorophyll, glutathione and pectin. Unusually for a fruit, kiwis are also a source of vitamin E -  the vitamin associated with nuts and oils. One medium-sized kiwi contains as much vitamin C as an orange. Kiwis also help thin the blood, like aspirin but without the side effects.

OLIVE OIL
At the hear of the heart-healthy Mediterranean diet, the reputation of olive oil continues to improve now that scientists have shown that the extra-virgin variety has anti-inflammatory properties. Extra virgin olive oil is a great source of monounsaturated fatty acids, vitamin E, carotenoids, polyphenols and phytosterols. Olive oil can reduce the risk of breast and colon cancer, lower blood pressure and improve heart health.

Recent research has also shown that freshly pressed olive oil also contains a compound with the same pain-relieving effects as the popular over-the-counter drug Ibuprofen. Scientists at the Monell Chemical Senses Centre in Philadelphia, who published their findings in Nature last month, discovered that olive oil contains a pungent anti-inflammatory compound called oleocanthal.

The substance works by inhibiting the activity of cyclooxygenase enzymes, the same medicinal effect as ibuprofen, which is known as a nonsteroidal anti-inflammatory drug. But only the freshest - and usually the most expensive - olive oil contains significant amounts of oleocanthal, the researchers found.

Look for the words “first cold pressed,” which indicate that little heat was used. Heat destroys some of the beneficial compounds, including oleocanthal.

ONIONS

The Journal of National Cancer Institute published a paper stating that onions were the food most strongly associated with lower rates of lung cancer. The sulphur compounds are thought to be responsible for the anti cancer properties of onions. Like apples, they also contain quercetin. The consumption of onions and other alliums like leeks and garlic are also associated with lower rates breast, oesophageal and stomach cancers.

TOMATOES

Dubbed ‘The Red Bodyguard’ by pharmacist Ron Levin in the title of his recent book, this incredible fruit is another wonderfood - absolutely brimming with micronutrients, vitamins and antioxidants that work together in a way that helps prevent heart disease and cancers, namely prostate, lung, colon, oesophagus, breast and skin. The most compelling evidence is for the part lycopene plays in helping to prevent prostate cancer. Five studies suggest that the risk of prostate cancer drops by an amazing 30 to 40 percent when high intakes of tomatoes or lycopene are consumed. A single lycopene molecule can neutralise 13 free radicals which, if allowed to build up, can cause cell damage and trigger cancer. Lycopene is twice as effective in nuetralising free radicals as beta-carotene, another powerful antioxidant.

If that wasn't enough, researchers have found that eye disease was less frequent and less severe in people with antioxidant-rich diets. Tomatoes are rich in the antioxidant lutein, which is believed to protect the retina from free radical damage.

The more tomatoes you eat, the better. Cooking tomatoes is best of all because simmering them along with olive oil makes it easier for the body to absorb the nutrients. One Italian study showed that absorption of lycopene was more than three times greater when consumed as tomato sauce or paste than from raw tomatoes.

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