Lesser-Known Superfoods & How To Eat Them

You may think you know all the best superfoods – we see you blueberries, beetroot, spirulina – but how about Yuzu, Ashwagandha and Griffonia Seed? We spoke to Kash Atwal, co-founder of Operate, the UK’s first nootropic sports drink, about his favourite superfoods, and how we can all introduce them into our diet.

YUZU

Yuzu is a citrus fruit similar in size and appearance to a tangerine but with thicker, bumpier skin. It tastes like a combination of lemon, lime and grapefruit.

It’s commonly believed that the Yuzu fruit originated in China. However, Japan is arguably its true home. Having reached there around 1300 years ago and used originally as a medicine, it is now said that the fragrance of the Japanese fruit is superior to that grown anywhere else.

Superfood properties

The reason Yuzu was traditionally used as medicine, particularly for warding off colds, is probably down to its high concentration of vitamin C. Vitamin C is, of course, a powerful antioxidant and is found alongside several other antioxidants in the Yuzu fruit, including flavonoids and carotenoids. Antioxidants neutralise potentially harmful free radicals; which damage cells and can cause oxidative stress; thus antioxidants are widely held to reduce the risk of various diseases, including heart disease, type 2 diabetes and even certain cancers.

Your diet

As Yuzu is very sour it can be used in much the same way as lemons and limes with both the juice and zest adding flavour and zing to a food or drinks. You can buy Yuzu juice, and other drinks with Yuzu juice included, but do check the sugar levels in these products or you may negate the health benefits!

ASHWAGANDHA

Ashwagandha is also known as winter cherry or Indian ginseng and you’re most likely to have heard of it if you’re familiar with Ayurveda (the ancient Indian system of medicine).

Like Yuzu, it has been used for thousands of years; possibly since before 6000BC! In the Ayurvedic tradition it is used as what is known as a Rasayana, for its wide-ranging health benefits and for promoting physical and mental health in those who take it.

Superfood properties:

As per the Ayurvedic position, this herb has benefits for both physical and mental health and wellbeing. In physical terms, not only have studies shown that Ashwagandha can help to reduce both blood glucose and triglycerides (fat in the blood), implying positive effects in diabetes, it has also been shown to improve the performance of the heart and lungs when it comes to delivering oxygen to muscles.

If you are keen on fitness, you may be interested to know that there have been studies on the herb showing positive results in terms of improving both muscle strength and size.

Ashwaghanda is probably best known for its purported ability to reduce anxiety and stress, and aid sleep.

How to get it into your diet:

You can take Ashwagandha as a health supplement in capsule or powder form or it can be taken as a tonic, as it has been traditionally.

GRIFFONIA SEEDS

These are the seeds of a climbing shrub found in West and Central Africa. Local people use the leaves to make palm wine and the sap can also be drunk. Different parts of the plants are traditionally used for various ailments. For example, the leaf sap for kidney issues or inflamed eyes, and a paste made from both stems and leaves are used on wounds and decaying teeth.

However, it is the medicinal properties of the seeds that truly set this plant aside as one of nature’s miracle workers.

Superfood properties:

Essentially, the superfood qualities of the Griffonia seed are that of 5-HTP an amino acid which it contains. 5-HTP is naturally produced in the body, and it helps your body to produce serotonin, a chemical messenger that transmits signals between nerve cells. When serotonin is low it leads to various health issues, which is why topping up on 5-HTP can help redress them.

Perhaps most well-studied is the effect of 5-HTP on depression symptoms and it is believed that the effect of raising serotonin levels can help reduce symptoms. It may also aid in restful sleep.

How to get it into your diet:

As with Ashwagandha, 5-HTP supplements are readily available. You’ll also find drinks with Griffonia seed as an ingredient. There are drinks available now with all three of these little known superfoods included, for example Operate is a nootropic sports drink containing Ashwagandha, Yuzu and Griffonia Seed giving you a triple superfood hit in one go!

I hope this information is useful and that you’ll consider using these three superfoods in the form of supplements, food or drink.