Do so-called superfoods really work?

Building immunity, extending life and preventing cancer are among the purported superpowers of so-called superfoods.

And while last week, research found that a compound in pomegranates could increase longevity, one complaint about many of these foods is that they have a price-tag to match their celebrity status.

“There are at least a dozen varieties of kale that pack a good nutritional punch,” Spector said. “Broccoli, spinach, good old cabbage and old-fashioned spring greens.”

Blueberries

BLUEBERRIES are famed for their anti-oxidant content, but Sygo says: “They are an excellent source of only a handful of vitamins and minerals, vitamin C, vitamin K and manganese, and we don’t have as much hard data on their ability to ward off disease in humans as we might have assumed”.

The Which? research found swapping a handful of blueberries for a portion of two kiwi fruit could result in an annual saving while providing similar nutrients.

Quinoa

A 200g portion of cooked quinoa contains a good amount of protein (eight grams) along with B vitamins, iron and zinc, Sygo says. “But there is little evidence to support the claims that it can help prevent or manage medical conditions such as diabetes, heart disease or coeliac disease”.

Bulgar wheat and buckwheat are great protein sources, too, Daniels said.

Chia seeds

THE South American seeds are rich in alpha-linolenic acid, the plant form of omega-3 fats, Sygo says.

In animal studies, feeding chia to rats has resulted in reduced levels of LDL (bad cholesterol) and triglycerides. A 200g serving of sardines provides almost three grams of omega-3s, while the same amount of mackerel will give you two grams. For vegetarians, three grams of flaxseeds will provide a similar amount of omega-3s.

Coconut water

SOME claim coconut water is more hydrating than tap or bottled water after exercise because it is high in natural sugars and electrolytes.

“There is some evidence to support coconut water as a sports drink, but for those not doing sport, it’s little more than a sugar drink with extra calories,” Sygo said.

“We have evolved to exercise our bodies and then drink water,” Spector said. “The idea that non-athletes need extra electrolytes after exercise is rubbish.” If you really want to get the electrolyte potassium, eat a banana.

Avocado

ACCORDING to Sygo, these are the “real deal” when it comes to superfoods. Avocados contain large amounts of fibre, vitamin C and monounsaturated good fats helpful in controlling cholesterol and diabetes.

Few foods can match the texture and taste of an avocado, but if it’s nutrients you’re after, other sources include olives, olive oil and raw nuts, Reeves said. lAnna Magee is editor of healthista.com — The Daily Telegraph