Savoring Superfoods
Hello food! What makes you so super?
What are superfoods?
Foods that strengthen the immune and cardiovascular systems, help manage weight and prevent cancer, better digestion, and fight inflammation. They do ALL of the above while promoting youthfulness and giving you sustained energy throughout your day!
What are commonly advertised superfoods?
Chia seed, flax seed, and cacao powder.
Let's not stop there! Many fruits and vegetables are also considered superfoods because of the phytonutrients they contain which do magic in our bodies to help us be well.
What nutrients are in chia seeds? What are the health benefits?
Chia seeds are rich in omega-3 fats – particularly alpha-linolenic acid (ALA). Omega-3 fats are good for your heart and help you manage your weight. Chia seeds also are high in calcium, manganese, fiber, and the 2 antioxidants found in coffee beans--chlorogenic acid and caffeic acid. Their high fiber content helps keep you regular. Chia seeds aid in insulin regulation – making them beneficial in the treatment of diabetes. Since chia seeds absorb up to 10x their weight in water-creating a gel which is absorbed slowly--they can help you have sustainable energy throughout your day! Go chia seeds!
What is the difference between cocoa powder and cacao powder?
Cocoa is the processed form of cacao. Cocoa powder comes from the cacao bean and is harvested at higher temps and often contains added sugars/sweeteners. Cacao powder comes from the same cacao bean, but is harvested at much lower temps, is unsweetened, and often bitter tasting.
What are phytonutrients?
“Phyto” means plant. Therefore, literally speaking these are plant nutrients. They are non-nutritive compounds as far as calories are concerned (unlike proteins, carbs, and fats). They help prevent disease by altering the structure and function of our cells in a beneficial way.
Why is salmon considered a superfood? What type should I eat?
It contains the most omega-3 fatty acids of all fish on the market. Omega-3 fats are anti-inflammatory and are important for the brain which is largely composed of fat. It is also a good source of Mg2+, K+, Se, and B vitamins.* Wild-caught salmon that is baked or broiled is preferred.
*Mg2+= magnesium, K+ = potassium, Se = selenium
What exactly do the micronutrients in salmon do for our bodies?
Magnesium is for muscles & migraines – magnesium aids in muscle relaxation inside your arteries which in turn decreases headaches and blood pressure
Potassium is for the pump (your heart) – potassium helps your heart so that it pumps regularly; it also helps the nervous system
Selenium is for stopping cancer – selenium sticks to protein to become an antioxidant which reduces your risk of cancer
B vitamins are for brain & BMR (basal metabolic rate) – B vitamins are important for your brain health and metabolism as well as the immune system
Omega-3-fatty acids are oh so good – omega-3 fats decrease inflammation in your muscles and heart vasculature; they lower LDL cholesterol -- and like magnesium -- assist with decreasing blood pressure
What are some super- vegetables and super- fruits? What nutrients are they rich in? Best type?
Spinach – vitamins A, E, and K, folate, potassium, magnesium, and iron; Organic spinach is preferred to reduce consumption of pesticides and/or other contaminants; EWG* considers spinach a part of the “Dirty 12”
Broccoli – vitamins A, C, and K, calcium, potassium, magnesium, and glucosinolates; Broccoli does not have to be organic; EWG considers it part of the “Clean 15”
Beets – magnesium, potassium, folate, and betaine
Small-medium sized fresh beets with smooth deep red color and smooth skin preferred; May eat raw or cooked; Beets are not on the EWG's “Clean 15” or “Dirty 12,” so use your discretion about eating organic or non-organic varieties
Tomatoes – vitamins A and C, potassium, lycopene, lutein, and zeaxanthin; Organic fresh tomatoes are preferred; EWG considers tomatoes one of the “Dirty 12”
Blueberries– vitamin C, manganese, resveratrol, and pterostilbene; Organic frozen/fresh blueberries are preferred; Don’t wash fresh blueberries until you’re ready to eat them
Pomegranate– vitamins C and K, folate, potassium, punicalagins, and punicic acid; Pomegranates are not on the EWG's “Clean 15” or “Dirty 12,” so use your discretion about eating organic or non-organic varieties
Strawberries– vitamin C
Organic fresh/frozen preferred; EWG considers strawberries part of the “Dirty 12”
Avocado– vitamin K, magnesium, potassium, folate, lutein, and beta-sitosterol; Avocados do not have to be organic; The thick skin reduces your exposure to chemical contaminants; EWG considers avocados part of the “Clean 15”
*EWG = Environmental Working Group
Who is the Environmental Working Group (EWG)?
The Environmental Working Group (EWG) is a non-profit, non-partisan organization who is committed to safeguarding the health of the environment and humankind.
What is the "Dirty 12" and "Clean 15?"
The "Dirty 12" is a list of foods the EWG recommends you buy and eat organic to minimize your exposure to pesticides and/or other harsh chemicals.
The "Clean 15" is a list that the EWG says is ok to buy and eat non-organic as these foods typically are protected by a covering (e.g. avocado, onion) and/or are less likely to retain chemical contaminants (if sprayed).
For more information about the EWG, visit:
What is the red phytonutrient in tomatoes? Why is it beneficial? How can you include it in your diet to get the health benefits?
What is the brown phytonutrient found in cocoa and cacao? Why is it beneficial? How can you consume it?
What are the green phytonutrients in broccoli and avocados? What are the health benefits? How can you include them in your diet?
Glucosinolates are what give cruciferous vegetables their foul sulfur smell. When they are cut up, the glucosinolates transform into active compounds called isothiocyanates – indole-3-carbinol, sulforaphane, among others. These alter the metabolism of estrogen.
*Eating a serving of this type of cruciferous vegetables particularly decreases your risk of hormone/estrogen-related cancers
Phytosterols resemble cholesterol, yet they are not cholesterol. These hinder cholesterol from food from being absorbed in the gut. The increased consumption of packaged foods has resulted in too little consumption of food containing plant sterols that could potentially help with blood fats…
What are the blue, purple, and/or black phytonutrients found in blueberries and grapes? What are the health benefits?
Pterostilbene looks very similar to resveratrol. Many people do not know about the purple food varieties of carrots, cabbage, cauliflower, kale, potatoes, etc. The purple veggies often are more nutritious too!
Why not make your day super - and dive into some superfoods!
References:
EWG's 2018 Dirty 12 and Clean 15. (2018). Retrieved from https://www.koshereye.com/images/Clean_dirty_graphic_printable.png
Agin, B., & Jegtvig, S. (2010). Superfoods For Dummies, Pocket Edition. Hoboken, NJ: John Wiley & Sons.
Hyman, M. (2018). Food: What the Heck Should I Eat? Columbus, GA: Little, Brown.
Leech, J. (2018, August 15). 12 Health Benefits of Pomegranate. Retrieved from https://www.healthline.com/nutrition/12-proven-benefits-of-pomegranate#section2