Bid adieu to those laborious hours spent cleaning the microwave because your frozen meal exploded. Stop your fad diets and dispose of your hunger-suppressant pills… a secret is about to be revealed.

Introducing superfoods. They are essentially the fruits and vegetables which are accredited to lowering health concerns such as cholesterol and reducing the risk of diseases and cancers. Superfoods also increase levels of stamina and improve memory loss- they are awash with amino acids, fibre, antioxidants and essential vitamins and minerals that are required for maintaining optimum health.

New research shows that these ‘miracle’ foods are advantageous to health and general wellbeing. It may be surprising to find that it is not just leafy vegetables such as broccoli, spinach and cabbages that are regarded as the ‘ultimate’ super foods. If the mere thought of broccoli is enough to induce dry reaching, do not worry. From other spring greens such as lettuce to seasonal fruits like cherries, the spectrum of superfoods is so extensive that it offers boundless opportunities to pick and choose to your liking.

The National Cancer Institute and The Commonwealth Scientific and Industrial Research Organisation (CSIRO) recommend that we have at least five servings of fruits and vegetables a day. The US Food and Drug Administration (FDA) has categorised these wonderfoods into four labels; food rich in vitamin C, A, fibre and cruciferous vegetables. Common sources of vitamin C include oranges, broccoli and grapefruit. For your daily source of vitamin A, nutritionists highly recommend spinach or apricots, bananas and prunes for fibre and cauliflower from the cruciferous vegetables.

Still unsure of what to eat? Here are some of our top superfoods.

Tomatoes – A recent study in the United Kingdom found other than improving cholesterol levels and preventing some cancers, the tomato can also fight the signs of ageing and protect against sunburn. Professor Mark Birch-Machin told the Courier Mail that he went into the study as a sceptic. “I was quite surprised with the significance of the findings,'' Machin said.

Blueberries - are healthier than strawberries because they are rich in antioxidants, potassium and vitamin C. Most importantly, they have anti-inflammatory properties which prevent chronic ailments such as heart disease. Here’s how to choose the perfect blueberries. Ensure that the skin is dark and rich in colour; scientists have found that the darker the colour, the more anti-oxidants they have. Be sure to have a punnet sitting on your desk for when you get the nibblies. If blueberries aren’t exactly your berry of choice, opt for some plump cherries; they have been proven to prevent memory loss and have anti-ageing properties.

High potency honeys such as Manuka honey fight bacterial and viral infections. Manuka honey is much thicker than regular honey and is commonly used as a natural remedy for sore throats. The antibiotics, enzymes, phyto-hormones and proteins in Manuka honey create resistance to infection and increases sexual health as well as stamina. Paying a few extra dollars for a high quality jar of Manuka honey is money well spent.
Superfoods such as carrot and celery should be eaten raw, as they have huge advantages over cooked foods. This is because essential vitamins and minerals are often lost when cooking. We suggest maximizing nutritional benefits from these superfoods in the form of a salad, or lunch box. If you find it difficult to handle the taste of raw vegetables, we recommend dipping them in some low-fat Tzatziki.

The most effective way of cooking cruciferous vegetables such as brussel sprouts, kale, broccoli, and cauliflower - while maintaining optimum nutritional value - is to lightly steam them, or throw them in a stir-fry. Also remember to wash the vegetables under cold running water and remove all stalks and discoloured leaves.

Why not add a hint of decadence to the way you ingest your superfoods? Blending multiple superfoods in a luxurious juice ensures that you get your daily vegetable and fruit intake all in one hit. May we suggest Immune Blast?

IMMUNE BLAST

Makes 2 glasses
1 small mango
1 apple
2 passionfruit
Juice of 1 orange
Half cup of blueberries
1 tbsp of Manuka honey
Mineral water (optional)
Ice cubes (optional)

1.Roughly chop the flesh of the mango and place in a blender or food processor.
2.Roughly chop the apple and add it to the mixture. Blend until smooth.
3.Add the passionfruit to the apple/mango puree. Add the orange juice, berries and honey and blend briefly.
4.If the mixture is too thick, thin it with some mineral water.
5.Otherwise, transfer the juice into a jug and chill in the refrigerator, then serve in large glasses with ice cubes and slices of mango to decorate.

helpful hints

Spring greens help prevent breast and cervical cancer. A mere 80g portion contains the recommended daily amount of vitamin C and beta-carotene. Enriched with iron for healthy red blood cells is an added plus.

Raw cocoa beans or nibs are listed as the planet’s No. 1 food source by The British Medical Journal. The cocoa plant contains more vitamins, minerals and enzymes than any other single plant.

Artichokes are helpful for blood pressure.