I’ve just waved my Dad off after a whirlwind visit and realised that something very odd has happened. Somehow, somewhere along the line, my Dad and I have traded places. Now we’ve never had an exactly conventional relationship — he never grounded me, scared away my boyfriends or told me off for wearing too much make-up — but he was certainly chief caregiver and distributor of advice. Strange then, that as his taxi backed down the driveway, it occurred to me that our roles have reversed a little.As soon as Dad arrived, I gave him a cell-phone, so that I could contact him at all times. I also reminded him to use sunscreen, was nervous when he was out on the bike and went off to work whilst he was still lounging around in his pajamas. Finally, as I try not to wax lyrical about nutrition without invitation (can hear my husband laughing inanely in the background), I desperately tried to turn a blind eye to his diet.

However, I’m not sure when I first cracked — whether it was when I spotted Dad layering an inch of butter onto his toast, or when he came back from the buffet with a bowl of whipped cream and a token strawberry, but there came a point when I couldn’t keep it in any more! So I did say something — not because he wanted to hear it, but because I want what’s best for him — which of course should have alerted me to this whole parent-child role reversal immediately.

I quickly realised though that I wasn’t going to have much luck advising Dad about what he should and shouldn’t eat. Anytime I did, he just rolled his eyes and looked very amused! On the other hand, I did get him to try a few new things — and by the time he left, he was converted to the ways of pomegranate juice and spaghetti squash.

So sometimes it’s just not possible to persuade your family to give up or reduce some of the unhealthy things they love. If this is the case, your next best option is to encourage them to try out some of these foods and incorporate them into their diets.

Everything I have listed here is what I would term a “super-food.” Each one is absolutely jam packed with vitamins, minerals and many have other beneficial properties too, such as enzymes and friendly bacteria. They may not exactly erase the damage done by a high saturated fat, salt or sugar intake, but it’s certainly a step in the right direction. Good luck!

Top 10 super-foods for your family:

Blueberries

Blueberries are often referred to as “power-houses” of nutrients as they are so rich in antioxidants. Antioxidants help to neutralize toxins in the body, boost the immune system and improve skin health. The one problem with blueberries in Bermuda is that if you buy them fresh, you’ll pay about $9 for 14 blueberries, 11 of which are moldy. Therefore, if you’re feeling flush, inspect fresh blueberries carefully before you buy them, otherwise frozen blueberries are just as good.

Serving suggestion have with natural yoghurt and nuts for breakfast, in a smoothie from Down to Earth, or in fruit salad.

Squash

Squash belongs to the same vegetable family as pumpkin and tastes similar. Squash, just like pumpkin and carrots, contains a high level of beta-carotene and other antioxidant nutrients such as vitamin C and zinc. It’s also high in fiber which helps to lower cholesterol and clear toxins from the bowel.

Serving suggestions: squash can be cooked much the same as pumpkin. Try roasting it with olive oil, garlic and paprika.

Sprouted Seeds and Pulses

Sprouted seeds and pulses are rich in vitamins, minerals, protein, enzymes, fibre and the nucleic acids RNA and DNA (anti-ageing). Seeds and pulses such as chick peas, lentils, aduki, alfalfa, sunflower and millet are soaked in fresh water until they germinate and grow a short sprout. As they grow, the nutrient content grows too. This means that each sprout you eat is packed with enough nutritional punch to generate a fully grown plant. The germination process also actually pre-digests the seed resulting in easy digestion for you.

Serving suggestions: several grocery stores stock Bermuda-grown sprouted seeds and pulses. Lindo’s also stocks “The Sproutman” sprout boxes which are great too. Sprouts are really good in salads, sandwiches and on top of baked potatoes.

Pomegranate Juice

Pomegranates are another food with extremely high antioxidant content as they are rich in free radical neutralizers called polyphenols.

Recent studies have shown that polyphenols help to slow oxidation (hardening) of bad LDL cholesterol deposits on artery walls, linking pomegranates to good heart health.

Pom Wonderful is one of the brands available in Bermuda, found at many grocery stores including Supermart, Lindos, A1 and Down to Earth.

Serving suggestions: despite being a “natural” form of sugar, all fruit juices are extremely high in sugar and should be diluted. Pom Wonderful is especially concentrated so I suggest diluting one part Pom, to two parts still or sparkling water.

Red, Yellow & Orange Bell Peppers

Red, yellow and orange bell peppers all contain lots of vitamin C, vital for the formation of collagen. Collagen helps skin to stay plump and supple - good then for its anti-aging properties!

A single bell pepper contains approximately 350mg of vitamin C, compared to an 8oz glass of orange juice which typically contains less than 100mg.

The red, yellow and orange peppers also contain a high level of beta carotene (a powerful antioxidant) and lycopene — a low consumption of which is linked to cancers of the bladder, cervix, prostate, colon and pancreas. Note: green bell peppers are still healthy, but contain fewer nutriments.

Serving suggestions: great in salads, stir frys and as crudités for healthy dips such as salsa, guacamole and hummus.

Brazil nuts

Brazil nuts are a brilliant source of selenium — just 4 raw Brazil nuts provide you with your recommended daily allowance (RDA.) Selenium is vital for preventing oxidation of good fats in the body, for protecting the body against cancer and for boosting fertility. However, the selenium content of many foods has been diminished due to commercial fertilizers that inhibit plant absorption. Refining, processing and cooking foods also reduces selenium content, so eating raw Brazil nuts is a great way to boost your daily intake.

Serving suggestion: try adding to natural yoghurt and blueberries for breakfast, mixing into your own trail mix or simply have 4 raw Brazils and a piece of fruit as a healthy mid-morning or mid-afternoon snack.

Oats

Oats are a great source of fibre, helping to keep the digestive tract running smoothly and therefore, eliminating toxins effectively. Remember, if you are not having at least one complete bowel movement daily, you are officially constipated! Constipation can result in toxins from impacted matter being reabsorbed through the colon wall, leading to signs of toxicity such as headaches, acne and fatigue. The fibre in oats also helps to remove bad LDL cholesterol from the body. In addition, they contain antioxidant compounds called avenanthramides which help to prevent LDL deposits in artery walls from being oxidized (hardened.)

Serving suggestions: Oatmeal or if you would prefer a cold alternative then the Nature’s Path granolas are a great option - as is their “Oaty Bites” cereal. Although these options do taste sweet, they contain far less sugar than comparative brands. Ideally, you would choose a breakfast cereal with less than 8g of sugar per serving. Alternatively, try soaking some whole oats in a little apple juice (just enough to cover the oats) overnight in the fridge. By morning, they will be sweet and chewy and are delicious served with plain natural yoghurt.

Garlic

Garlic is rich in vitamin C and selenium — two nutrients which protect the body from cancer and help to remove heavy metals from the body. Garlic is thought to reduce blood pressure, lower bad LDL cholesterol and triglycerides and raise good HDL cholesterol.

It also contains a high level of manganese — a powerful antioxidant — and has additional anti-inflammatory, anti-bacterial and anti-viral properties.

Serving suggestions: bear in mind that garlic loses much of its potency when cooked, so try adding it to foods raw where possible. Crush and mix into salad dressings or slice and add to salads or pasta dishes at the last minute.

Plain, live, natural yoghurt

Plain, live, natural yoghurt is much lower in sugar than flavoured yoghurts. It also usually contains beneficial bacteria cultures, commonly known as “friendly bacteria”. Friendly bacteria improve the health of the digestive tract by encouraging proper digestion and elimination.

They also help to boost immune response and recovery from digestive upsets and infections. Yoghurt also contains a good level of calcium and lactoferrin - an iron-binding protein that boosts osteoblast activity (the cells that help to build up bones.)

Serving Suggestions: have with blueberries and chopped, raw Brazil nuts for breakfast and combine 3 super-foods at once! Natural yoghurt also mixes well into home made fruit smoothies.

Spinach

Green leafy vegetables are more nutrient dense than any other food, calorie for calorie.

As well as containing calcium, spinach is especially rich in vitamin K and magnesium - both critical for good bone health. Spinach is also a rich source of folic acid (improves maternal and cardiovascular health), lutein (protective against eye diseases) and vitamin A, manganese and zinc - all powerful antioxidants.

Serving suggestions: Spinach makes a great base for a salad, is good in sandwiches and tastes great steamed (try drizzling with sesame oil and crushed garlic just before serving.) Buy local or organic spinach where possible as many bagged varieties contain chemicals that deplete the nutrient content.

The advice given in this article is not intended to replace medical advice, but to complement it. Always consult your GP if you have any health concerns.

Catherine Burns is a fully qualified Nutritional Therapist. She can be contacted at 291 4725 or clinicalnutrition@gmail.com