The BIG 4 Benefits of SUPERFOODS

Antioxidants, Nutrients, Phytochemicals, and Fiber

​NUTRIENTS
The nutrients in most SuperFoods consist of vitamins and minerals of the type found through studies to be lacking in many Americans’ diets, yet are key to optimal wellness. They include vitamin A (as carotenoids), vitamin C, the B vitamin folate, magnesium and potassium. Some Superfoods also contain protein, “good carbs” and the healthful fats, such as omega-3s and GLA (gamma-linolenic acid).

PHYTOCHEMICALS
Phytochemicals are natural bioactive compounds antioxidants that have a specific effect on cellular function. They are not vitamins, minerals, proteins, fats, or carbohydrates. Phytochemicals work with nutrients and dietary fiber to protect against disease. Research suggests that phytochemicals, working together with nutrients found in fruits, vegetables and nuts, may help slow the aging process and reduce the risk of many diseases, including cancer, heart disease, stroke, high blood pressure, cataracts, osteoporosis, and urinary tract infections.

ANTIOXIDANTS
Antioxidants are a class of phytochemicals that protect the body from wear and tear, while strengthening the immune system, muscles, bones and skin. They do this by stabilizing cell-damaging “free radicals” that form as we use energy and age. In addition, unhealthy processed and sugary foods, stress, excessive exercise, extended sun exposure and some chemicals in our environment also spur free radical production. The more antioxidants present in the body, the less damage free radicals can cause. Be careful what you buy…research has shown that using synthetic antioxidant supplements causes more harm than good.

FIBER
Fiber aids digestion and improves absorption of nutrients, and increases insulin effectiveness and feelings of “fullness,” while decreasing the risk of certain diseases. The typical U.S. diet only includes about half the recommended 25 - 30 gm per day.

The 25 Key SuperFoods
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Apples

• High in the soluble fiber called pectin
• Contains the antioxidant quercetin and high levels of phenols, and boron.
• Red delicious has the highest levels of antioxidants
• Be sure to eat the peel!
• Eat at least one apple per day

 
Avocado

• High in omega-9 fatty acids called oleic acid.
• High in beta sitosterol,
• Great for eyes, skin, heart, prostate, and healthy cholesterol levels.
• Between 11 and 17 grams of fiber per fruit.

Beans (aka Legumes)

• A low-fat protein source
• High in fiber
• Eat four ½ cup servings per week.
• Lentils have more fiber than others
• Be careful! Some people should not eat beans!

Blueberries

• The highest scoring anti-oxidant food
• High in polyphenols
• Okay fresh, frozen or dried.
• Eat 1-2 cups of berries each day
• Secondary choices: any other berry, including cherries.

 
Broccoli

• Cruciferous vegetable with phytochemicals that help protect against cancer.
• One of the most nutrient-dense foods known.
• Raw form has more vitamin C but cooking makes the caretenoids more bioavailable.
• Eat ½ to 1 cup daily.
• Secondary choices: Brussels sprouts, cauliflower

Cinnamon

• When added to food, it inhibits bacterial growth and food spoilage, making it a natural food preservative.
• ½ tsp. of cinnamon powder combined with 1 TBSP of honey every morning before breakfast can cause significant relief in arthritis pain.
• Eat ½ teaspoon per day.

Coconut Oil

• ​Improves memory and cognition
• Increases metabolism
• Makes omega 3 twice as effective when you take them together.

 
Dark Chocolate

• Cocoa has high levels of flavanols, which prevent fat-like substances in the blood from clogging arteries.
• Cocoa modulates nitric oxide, which affects blood flow and blood pressure
• Eat chocolate with 60% cocoa or higher
• Eat 1 small square. 3-4 times per week

Omega 3 Rich Fish Oil

• Helps prevent and manage heart disease
• Improves cognition
• Improves eye health

 
Garlic

• Shown to reduce LDL cholesterol levels
• Contains the phytochemical allicin that has an anticoagulant effect on blood
• Must be crushed or chopped for allicin to be activated
• Must be used fresh for best benefits

 
Honey       

• Only buy raw, unfiltered honey
• Contains flavonoids
• Is high glycemic, so use sparingly.

 
Kale

• Has anti-inflammatory properties

• Contain antibacterial and antiviral properties
• Inactivates carcinogens
• Is a cruciferous vegetable, similar to cabbage

​Kiwi

• Has twice the vitamin C as orange juice
• The most nutrient dense of all fruits
• 2 kiwi contain almost 5 g. of fiber
• Works to thin blood without the negative side effects of aspirin

 
Oats

• High in soluble fiber
• Good source of protein
• Shown to reduce LDL cholesterol
• Eat oat groats or long cooking rolled oats in reduce glycemic index
• Secondary choices: flax seeds, wheat germ, brown rice, barley, rye, millet, quinoa, kamut, wild rice, spelt

 
Extra Virgin Olive Oil

• High levels of omega-3 fatty acids
• Extra Virgin oil conserves the vitamins, EFA’s and other nutrients that processing removes
• It has a short shelf life, so don’t buy in large bottles.
• Purchase in dark glass or light blocking containers.
• Secondary choices: coconut, flax, canola

Onions

• Contain the phytochemical diallyl sulfide, which increases glutathione levels for cancer protection
• Helps build strong bones
• Good source of quercetin, which reduces inflammatory response
• Secondary choices: leeks, scallions, chives

Oranges

• Good source of vitamin C
• Eat whole to get the flavonoids rutin and pectin from the white part and pulp, and to keep glycemic index low.
• Studies show that 1 orange a day reduces risk of stroke by 25%
• If you must drink the juice, be sure it is high pulp.

 
Pomegranates

• Juice contains highest antioxidant capacity, compared to other juices, red wine, and green tea.
• Secondary choices: acai (must be purchased frozen in pulp to avoid preservatives and active ingredients)

Pumpkin

• Contains high levels of the carotenoids alpha and beta carotene
• High in fiber
• Secondary choices: carrots, butternut squash, sweet potatoes, orange bell peppers.
• Eat ½ at least 5 days a week.

 
Wild Salmon

• Source of omega-3 fatty acids and vitamin D
• Secondary choices: sardines, herring, albacore tuna, Alaskan halibut
• Eat 2-4 times per week
• Omega-3 is essential for building cell membranes and protecting against cardio vascular dysfunction. Choose wild salmon to avoid mercury

Spinach

• Secondary choices: kale, swiss chard, bok choy, mustard greens, romaine.
• Eat 2 cups raw each day
• Has more demonstrated health benefits than almost any other food
• Good source of pre-digested iron, calcium, Coenzyme Q10, magnesium, manganese, and zinc.

 
Tea

• Black, green, and white all have benefits for the body
• Contains high levels of flavonoids
• Drink at least 1 cup per day

Tomatoes

• Contain the phytochemicals lycopene and lutein
• High in vitamin C
• Secondary choices: pink grapefruit, red-fleshed papaya, strawberries, guavas
• Eat processed tomatoes (tomato sauce or paste) to get more nutrients and reduce lectins.

 
Skinless Turkey Breast

• Choose turkey instead of chicken when possible.
• Chicken is a good second choice
• Eat 3-5 servings per week of no more than 4 ounces per serving
• Closest to the lean protein source of Paleolithic man
• Contains tryptophan, which supports healthy sleep.

 
Raw Walnuts

• Eat 1 oz. raw nuts 5-7 times per week
• Secondary choices: almonds, pistachios, sesame, pumpkin, and sunflower seeds, pecans, hazelnuts, macadamia nuts, cashews
• High source of omega-3 fatty acids and plant sterols

 
Yogurt

• Secondary choice: kafir
• Eat 2 cups per day or 1 cup per day and supplement with probiotics
• Contains both pre- and pro- biotics, which are necessary for correct digestive function and utilization of nutrients.
• Choose organic, plain, low or nonfat with live active cultures.