Salmon, kale, garlic, papaya, broccoli, turmeric, ginger, sauerkraut… The list of superfoods is an extensive one and there’s been plenty of coverage in recent years about their value and benefits. These four superfoods address some of the more common ailments associated with aging – and they’re easy to include in your diet. But first…

What is a superfood?
There is no accepted medical definition of a superfood. According to Medicinenet.com, the term has been coined by the media to “refer to foods that can have health-promoting properties such as reducing one’s risk of disease or improving any aspect of physical or emotional health. So-called superfoods may have an unusually high content of antioxidants, vitamins, or other nutrients.”

1. Tomatoes
What makes these bright red fruits so super? The answer is lycopene, a powerful antioxidant believed to tackle high blood pressure and cholesterol, protect certain tissues, including those of the brain and nerves, keep your heart healthy and protect against cancer.   

How can you get more into your diet?

• Lycopene is best absorbed when it is heated, so try to include tomatoes in your pasta sauces, soups and stews.
• Olive oil has been shown to assist with lycopene absorption (it’s also a superfood in its own right, helping to reduce the risk of heart disease and lower cholesterol), so use it to dress tomato-rich salads.

2. Blueberries
Packed with antioxidants, vitamin C and anthocyanins, these tiny berries pack a mighty punch, with studies linking them to lower blood pressure levels and improved blood sugar levels, memory and mobility. They’re also completely delicious and deliver the same antioxidant boost whether you enjoy them fresh or frozen – just avoid the dried variety which are higher in sugar and have fewer antioxidants.

How can you get more into your diet?

• Add blueberries to your morning oats, smoothies, yoghurt, and salads or snack on them fresh from the fridge!

3. Chia seeds
Chia seeds date back to the Mayans and Aztecs and there are several excellent reasons for you to include them in your diet, too. Firstly, they are rich in bone-boosting nutrients like calcium, magnesium and phosphorous. Secondly, they’re a good source of protein which makes them especially valuable in later life when appetite can decrease and it can become difficult to meet your daily protein requirements. They’re also packed with antioxidants and omega-3 fatty acids and there’s reason to believe that they may reduce your risk of heart disease.

How can you get more of their goodness into your diet?

• Sprinkle them on your morning oats and add them to salads.
• Have a glass of chia pudding for breakfast – it’s easy to make and there are plenty of recipes available online.

4. Green Tea
If you enjoy a cup or two of tea during the day, consider swapping out your Ceylon or Earl Grey for green tea. Brimming with nutrients and polyphenol antioxidants, green tea has several benefits that include improving cognitive function and possibly reducing your risk of Type 2 diabetes, heart disease, Alzheimer’s, Parkinson’s and several cancers.