Super foods

Who would have thought that the humble herb could be growing such a powerful health story? Chives on a baked potato, rosemary on a rack of lamb and ginger with baked fish hardly adds up to much in the way of nutrition and health. Or does it? Let's take a closer look at what makes up a super food and why herbs & spices are the new super hero on the block.

What's a super food?

A super food is one that packs a big nutrition punch. They're loaded with essential nutrients but more importantly they contain other functional components that offer superior health protection. Eaten regularly, super foods help extend your health span. They help you age well and see you living healthier, happier and longer.

In order to help counteract oxidative damage from today's busy lifestyles, we know that a diet rich in antioxidants is needed. Plant foods like herbs & spices contain a huge range of special protective components called phytochemicals that act as antioxidants to protect different cells of your body. That's what makes so many fruits, vegetables and herbs and spices, super foods. For example, the evidence is growing that dark purple fruits and vegetables, containing the class of antioxidants known as anthocyanins, are superior for brain aging. Lycopene, found in tomatoes, guava and other red fruits, has prostate benefits. Capsaicin found in chilli helps metabolism. And the polyphenols in chocolate and red wine like the bioactive compounds in garlic have been studied for their heart health.

Other plant gifts from Mother Nature, studied for their functional benefits, include legumes like soybeans, wholegrains like oats and barley, nuts and seeds like almonds, culinary herbs like dill, green and black teas, garlic, ginger and pungent spices like turmeric. Throw in other known super foods like probiotic yoghurts and fish with omegas, and you'll be well on your way to that 100th birthday.

Big benefits from a little herb

As herbs and spices are consumed in small serve sizes relative to many other foods, it is in some ways unfair to compare their nutrient content on a per serve basis. For example, even though many herbs are high in vitamin C, you're not going to get anywhere close to your daily needs with, say, a parsley garnish on a bowl of soup. Unless you're into eating a bowl of tabouleh everyday, an orange just seems a whole lot easier source of vitamin C. However, when you dig a little deeper and look at the phytochemicals in herbs, the grass is turning out to be greener. It seems that studies on the antioxidant capacity of culinary herbs show that they may have higher levels than many fruits and vegetables. Furthermore, adding antioxidant rich herbs to other foods, like basil to a tomato salad, may enhance the overall antioxidant capacity of the carrier foods.

Follow the food first principle

Studies that have supplemented people's diets with high levels of antioxidant extracts, have sometimes failed to repeat the benefits seen from the whole food. It's likely that there are complex interactions between the nutrients and antioxidants in foods, which produce the ultimate super food effect.