The term “superfood” is a relatively new one that some scoff at and call marketing hype for berries, fruits and veg that are as expensive as they are hard to say:
But before we were chowing-down on chia and cooing about kale, there was superlative-stuffed food lurking on supermarket shelves – and your nanna knew just where to find them. It’s time we took a faded leaf from her book with eight nutrient-rich staples that should be reintroduced to your kitchen.
Horseradish
If your family’s roots lie in Europe then no-doubt this condiment was as much a part of the Sunday roast as meat and potatoes. The medicinal properties of this plant have been imbedded in folklore, making it a popular traditional treatment for a long list of ailments, from respiratory issues to urinary tract problems. Science seems to be in agreement, with several studies proving horseradish’s worth as an antibiotic, antifungal and antispasmodic.
More intriguing is the possibility that the hot stuff could also play a role in cancer prevention. It’s the glucosinolates (sulfur-containing chemicals) in cruciferous vegetables that have become the object of scientific interest and horseradish is said to have significantly higher levels. Mosbah Kushad, associate professor at the University of Illinois in the US, confirms, “Horseradish contains more than 10-fold higher glucosinolates than broccoli, so you don’t need much horseradish to benefit.”
Dandelion
It’s sometimes written-off as a weed, but this golden-headed gem is packed with nutrients. Back in Nanna’s day it would’ve been safe to pick dandelions from the front yard, then toss the greens into a salad and save the heads to make wine. Nowadays, it’s best to buy organic to avoid any contaminants.
Naturopathic nutritionist Jan Purser suggests other uses: “Dried dandelion leaf tea can be taken as a diuretic for fluid retention.
“Roasted dandelion root coffee aids digestion, constipation and is a great liver tonic, which is excellent for skin problems.” There are a few warnings about dandelion interacting with other drugs, such as antibiotics, so check with your doctor first.
Beetroot
The colour of this “purple powerhouse” indicates a rich concentration of the antioxidant betacyanin – a triple-threat to cancer, liver toxicity and a sluggish lymphatic system. Plus beetroot is high in fibre for healthy bowels, and glutamine for healthy intestines.
Eat it raw, baked or boiled. “Canned is also OK if it’s in beetroot juice,” Purser says. “Although, ideally, look for glass jars to avoid tins, which could be lined with harmful plastics.”
Cod Liver Oil
This undisputed nutritional king (but flavour nasty) of Nanna’s day is high in vitamins A and D and elongated omega-3. Cod liver oil has been used to treat asthma, arthritis, muscle pain, coronary artery disease, diabetes, high blood pressure and rickets. Clinical trials have shown protective results against lung cancer and childhood leukaemia.
Fermented rather than distilled varieties are reportedly more potent. Capsules taken at their recommended dose are a convenient way to get a daily boost for your immune system.
Sardines
“The smaller the fish, the lower the mercury content,” Pursur says. “Sardines are a small fish that are high in omega-3, which is a fantastic anti-inflammatory.”
As well as omega-3 being great for heart and brain health, researchers from Loyola University Chicago Stritch School of Medicine in the US have now discovered that fish oil potentially has the ability to protect against dementia caused by alcohol abuse. Sardines are also a great osteoporosis preventative.
Cinnamon
The rusty-hued bark has traditionally been used to treat colds, diarrhoea, morning sickness, urinary infections, yeast infections and gas. But these could just be a sprinkling of cinnamon’s benefits, according to Purser: “The biggest thing cinnamon is being used for is blood glucose balance and to reduce metabolic syndrome – abnormalities associated with the development of cardiovascular disease and type 2 diabetes.”
That’s not the only area of health currently under investigation. In 2013, a small study from Columbia University Medical Center in the US found positive results on polycystic ovarian syndrome when women took an inexpensive daily cinnamon supplement.
Because clinical studies continue in this area, there’s no definitive daily dose. However, botanist James Duke, who worked with the US Department of Agriculture for more than 30 years, is quoted as recommending one-eighth of a teaspoon to improve insulin efficiency. High doses may be toxic and it’s not recommended during pregnancy or for those suffering from stomach or intestinal ulcers.
Cabbage
Just one cup of shredded raw cabbage contains a good amount of thiamine, calcium and iron, along with what’s considered to be very good levels of dietary fibre and vitamins C, K and B6. “Cabbage is an old-time superfood”,
Purser says. “What makes it so good for you is all the antioxidants and anti-inflammatory nutrients in it, like sulforaphanes, anthocyanins and glucosinolates, which are linked to cancer prevention. Cabbage juice is also known to help with stomach ulcers.”
For a probiotic punch, unpasteurised sauerkraut is said to contain more lactobacillus bacteria than live yoghurt.
Barley
Purser says this superfood from days of old is a versatile wholegrain. “While it does contain gluten and isn’t ideal for people suffering irritable bowel syndrome, barley is high in beta-glucan soluble fibre, which helps with lowering cholesterol and reducing the risk of bowel cancer.” What’s more, clinical trials have shown it fights type 2 diabetes by slowing glucose absorption.
While Nanna used to add pearl barley to casseroles and soups, Purser encourages a more adventurous approach: “Barley is great in salads and can be substituted for arborio rice to make risotto.”
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