Food Matters, an excellent documentary by Australians James Colquhoun and Laurentine ten Bosch, takes an in-depth look at many aspects of nutrition and teaches ways for us to take control of our own health. They have a section of their website dedicated to superfoods and I thought it would be valuable to share a few of their recommendations here. They handily categorize superfoods into different sections such as green superfoods, bee superfoods, sea vegetables, herb superfoods and fruit and nut superfoods. You can check out the site here and take a look at the trailer while you're there.


Superfood is a term given to particularly nutrient-dense foods found in nature. They are generally higher in vitamins, minerals and/or antioxidants than other foods and are generally more nutritionally potent. Concerns over the nutrient quality of foods grown in minerally depleted soils have made superfoods a popular choice in recent years.

Ten Food Matters superfoods after the jump:

Cereal Grasses - Barley grass and wheatgrass produce vitamin and mineral rich juices high in chlorophyll and beta-carotene and high in antioxidants. They have a high enzyme content and are very alkalizing to the body. Barley grass "has 11 times more calcium than cows milk, 5 times more iron than spinach and 7 times more Vitamin C and bio-flavonoids than orange juice."

Algaes - You don't need a juicer to benefit from wild blue-green algae, spirulina or chlorella. Spirulina and chlorella come dried in powdered form and blue-green algae often comes frozen, so they're easily mixed into juice after it's done. These algaes contain complete protein profiles that dwarf steak or soy beans and contain more chlorophyll than most plants. They contain B vitamins, particularly B12 which can be absent from vegetarian diets.

Bee Superfoods - These superfoods are less well known, but our friends the bees provide some amazingly healthful products. Bee pollen is the pollen collected by bees from flowers and formed into super-nutritious granules. It is one of the most complete foods found in nature and has more protein per ounce than beef. Other bee superfoods include propolis, royal jelly and raw honey.

Sea Vegetables - Vegetation that comes from the sea is naturally high in trace minerals simply by virtue of the fact that they are surrounded by the mineral rich sea. The composition of sea vegetables mimics that of human blood plasma. Nori, Kelp, Dulse and other dried seaweeds are easily added to soups, stews, boiled vegetables or grains like rice to intensify the mineral content of your dishes. Fresh sea vegetables can be used in salads.

Aloe Vera - Aloe is considered a herb superfood and "has been deemed a superfood after research studies identifying its seventy-five healing compounds including natural steroids, antibiotic agents, amino acids, minerals and enzymes". As well as use as a food, aloe vera gel can be used topically on burns, sunburns, cuts, scrapes, eczema and acne.

Ginseng - The stress fighting herb superfood. Traditionally used throughout Asia as an energizer tonic this herb is also used for its restorative and anti-infection properties. It also promotes regeneration from stress and fatigue.

Goji Berries - These berries first rose to prominence here in the West when it was discovered that the goji berry contained 500 times more vitamin C per ounce than oranges; more than any other fruit. They are also rich sources of vitamins A, B1, B2, B6 and E as well as having a complete protein profile including 18 amino acids and 21 trace minerals. Goji berries are also potent antioxidants.

Acai Berries - Acai have powerful antioxidant properties due to high levels of anthocyanins, the pigment also found in red wine. Look for uncooked or unpasteurized versions of the fruit as heat destroys much of the beneficial effects of these antioxidant powerhouses.

Raw Cacao - It's hard for some people to get their heads around the idea that chocolate is a superfood. But it's even harder for them to understand that we're not talking about a Snickers! Most commercial chocolate destroys most of the nutrients and antioxidants when employing the "Dutch method" of processing which subjects the chocolate to scorching temperatures and includes the addition of solvents. Raw cacao beans have been found to contain what is currently believed to be "the world's most concentrated source of antioxidants found in any food". Just don't compromise these healthful qualities by adding heaps of refined sugar.

Coconut Oil - Once demonized due to its high saturated fat levels, new research has uncovered that coconut oil may be responsible for the robust health of the island populations that consume it regularly. Coconut oil is almost entirely medium-chain fatty acids, which are digested more easily and are sent directly to the liver where they are immediately converted into energy, rather than being stored as many other fats are. Coconut oil is a revered anti-bacterial, anti-viral and anti-fungal agent and will actually speed up metabolism assisting in weight loss.


The Healthy Foodie is Doug DiPasquale, Holistic Nutritionist and trained chef, living in Toronto. You can email him with questions at dugdeep@gmail.com.