With Father’s Day just around the corner,  discover some everyday foods with super food powers that can help the men in your life become Super Men and Super Dads! Foods that are termed ‘super’ do not necessarily have to be the latest or greatest food in the nutritional world. Indeed, many of the best super foods you may already be surprised to find in your fridge or pantry. ‘Super foods’ are those packed with vitamins, minerals, antioxidants or other beneficial substances, and may be shown to help protect against cancer and heart disease, lower cholesterol and help you live longer, happier and healthier lives.

Tomatoes

• One of the best sources of lycopene, a bright red pigment that packs a powerful antioxidant punch with cancer fighting properties, and that has a special affinity with the prostate
• Most concentrated and absorbable in cooked forms, this can be enjoyed by consuming recipes containing tomato paste, tinned, or oven roasted tomatoes
• Also found in watermelon, red grapefruit and papaya

Brazil nuts

• Naturally high in the mineral selenium, a powerful antioxidant that may help prevent cancer and heart disease, and studies have shown may protect prostate health
• Packed full of good monounsaturated fats, these nuts may help reduce cholesterol and triglyceride levels, as well as having heart protective properties and reduce the risk of diabetes
• If nuts are not his thing, Dad can get his selenium intake from turkey, tuna or shellfish

Oysters

• Just two or three oysters deliver the daily dose of zinc to meet men’s requirements and ensure optimal functioning of the male reproductive system
• Adequate intake of zinc may help levels of testosterone and sperm counts to improve – a reason why oysters are often called the ‘food of love’.  Great for Dads or Dads-to-be!
• Dad not a fan of shellfish?  Lean beef, pork or legumes intake can meet his daily zinc requirements

Broccoli

• A powerhouse of nutrients, this vegetable truly deserves super food rating due to its rich source of iron, potassium, calcium, magnesium, vitamin C, betacarotene, folate and fibre
• A member of the cruciferous family, broccoli may be helpful in the prevention of cancer due to a phytochemical called sulforaphane, which may have anticancer properties - especially regarding the prostate, bladder and colon
• Optimises liver detoxification of toxins like BPA and heavy metals, along with lowering risk of obesity, heart disease, cognitive decline and depression
• Dad doesn't care for broccoli? Choose other cruciferous choices like cabbage, bok choy, cabbage, cauliflower, or Brussels sprouts in stir-fries, slaws, roasts or steams

 

Berries

• Nutrient powerhouses that help combat the effects of ageing and oxidation from free radicals.  As we age, free radicals contribute to cellular damage and decline; berries contain phytochemicals antioxidants to help reduce the signs of premature ageing
• Full of fibre, vitamins and minerals to help prevent cognitive and memory decline, eat a handful a day to ensure fast thinking and a clear memory
• Enjoy them raw, stirred through porridge or cereal, or blitzed in a smoothie.  Not a blueberry fan?  Cranberries, blackberries, raspberries and pomegranates all share similar health boosting properties

Oats

• Full of complex carbohydrates and a good source of protein, a bowl of whole oats can be an excellent start to the day to provide slow and sustained energy release
• Rich in soluble fibre to help to lower cholesterol levels and reduce weight gain
• Avoid quick oats or single serve convenience packs that are high in sugar and additives, soak whole oats overnight for a quick and easy meal that can be topped up with more super-foods for extra oomph!

Eggs

• A perfectly packed protein source with the highest nutritional quality protein of all food sources – containing all the nutrients for muscle growth and strength, eggs are an exceptional source of sustained energy to start the day
• An excellent source of choline, a nutrient required for optimal memory and brain function
• Studies show that starting the day with eggs results in better weight management and energy levels...with little to no effect on cholesterol levels!

Oily fish / wild salmon

• Packed with omega-3 fats that have heart protective properties, help lower cholesterol and triglycerides, and reduce risk of heart disease by keeping arteries flexible and free of blockages
• Omega 3 fatty acids not only benefit memory and brain function, but also possess potent anti-inflammatory actions that can help reduce symptoms of arthritis and other inflammatory conditions
• Always select wild salmon over farmed– it’s higher in Omega-3 and free of unwanted toxins and contamination. That includes Scandinavian, Scottish or Canadian salmon.
• Fatty fish such as salmon, sardines, tuna, mackerel and herring are the richest sources of omega-3 fatty acids, whilst plant foods sources include flaxseed and walnuts

So whether it’s a great start to the day with breakfast in bed of whole oats and berries, or baked eggs with tomatoes, to a dinner bursting with superfood salmon and broccoli, this Father’s Day treat your Dad to some everyday super foods to help him achieve Super Man powers!

Get great Nutritional Advice from Karen Ball