TOP TEN SUPERFOODSPhoto Credit: "© [aamulya] / Adobe Stock

Top 10 Superfoods

Here is your definitive guide to your Top Superfoods, the most nutritious and versatile based on your choices at Grape Tree.

Eating such superfoods can have a positive impact on health as they can be rich in essential minerals, high in antioxidants and excellent sources of fibre. Lets see what clinched the top spot in our superfood list.

1. Walnuts

Regular nut eaters can reduce the risk of heart disease, diabetes, cancer, stroke and respiratory disease. Walnuts in particular have been shown to lower bad LDL cholesterol and increase HDL, the good stuff. They are the only nuts to provide a significant amount of alpha-linoleic acid, the pant based form of Omega 3. Research has also shown that regular walnut eaters improve their memory concentration and brain processing speed.

2. Almonds

Rich in monounsaturated fat, the good fat found in olive oil, almonds are recommended by both the NHS and the British Heart Foundation as a food that can reduce the risk of coronary heart conditions. A handful will supply almost half your daily need for Vitamin E which protects connective tissues within the skin but is also a powerful antioxidant. These wonder nuts also have manganese, copper, magnesium as well as important levels of fibre.

3. Pumpkin Seeds

A handful of pumpkin seeds will give you a fifth of your daily protein needs as well as phosphorous, copper, magnesium, zinc and iron. A source of unsaturated fats and insoluble fibre which has a key role in the digestive process they also have anti-oxidant Vitamin E as well as being a source of tryptophan.

4. Apricots

Three or four dried apricots not only count as one of your five a day they are also contain around a fifth of your daily requirement for fibre. They have beta-carotenes which can help protect the eyes from age related damage as well as catechins, as found in green tea. They are also an important source of Vitamin C which, of course, we need to eat every day.

5. Chia Seed

Spectacularly high in fibre a serving of chia (thats around 28 grams or 2 tablespoons) contains a third of our daily requirement. Then there 10 per cent of our protein need plus calcium (18 per cent), iron (12 per cent), manganese (30 per cent), magnesium (30 per cent) and phosphorous (27 per cent). Gluten and cholesterol free Chia is also high in plant-based ALA Omega 3 fatty acid.

6. Cashews

A rich source of heart healthy monounsaturated fats a handful of cashews also delivers 5 gs of protein. They also have vitamin B1 (Thiamin) for the nervous system, B5(Pantothenic acid) which helps the release of energy from the food and B6 (pyridoxine) for energy storage and forming haemoglobin in the blood. Plus the essential minerals phosphorus, manganese, magnesium and zinc.

7. Prunes

A first-class source of Vitamin C which helps protect cells and maintain healthy connective tissue prunes are also have important levels of soluble fibre and antioxidants. They are noted for Vitamin K which has a key role in the blood clotting process, potassium, the electrolyte that helps the nervous system, and copper to make red blood cells and keep the immune system healthy. Prunes are increasingly linked with combating the bone weakening effects of osteoporosis.

8. Goji Berries

A powerhouse of anti-oxidants which include complex carbohydrates called polysaccharides. The four unique to gojis are called Lycium Barbarum polysaccharides after the Latin name for the shrub. More goji antioxidant power comes from Vitamin A. There are also large quantities of Vitamin C as well as B2, potassium, iron, selenium and calcium. A serving of gojis (thats around 55gs) contains 7gs of fibre.

9. Cacao Powder

A source of flavanols, the nutrient group associated with antioxidant and anti-inflammatory properties. Research suggests that regular consumption of cocoa powder could be linked to a reduced risk of cardio-vascular disease. Also contains large quantities of fibre, protein, the B vitamin folate, which plays a role in forming red blood cells, as well as potassium, phosphorous and magnesium.

10. Dates

Three dates, the recognised portion size, contain 3g of fibre, 10 per cent of daily requirement. They are also a great source of minerals including the vital electrolyte potassium, copper and iron which are critical for blood health, magnesium, calcium, phosphorous and zinc. They have the Vitamins B6, as well as A and K. While dates contain no fats and no cholesterol they do have sugar and are widely used as sweetener as an alternative to refined sugar.