Super Foods 101

10/18/2014

Super foods have been a popular topic lately. Our County Home & Community Education Club is having a lesson on Super Foods this next week and guess who the hostess is? Yep, it’s me. So today, I’m sharing my findings with you from the research I’ve been doing to prepare for the meeting. WARNING VERY LONG POST. YOU MAY WANT TO PRINT THIS TO READ LATER WITH YOUR … YUMMY GREEN SMOOTHIE. (okay, here I sit with coffee and chocolate…)

Disclaimer: I’m not a health-care professional and this is not an exhaustive list. This is merely information to help you take responsibility of your own health.

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1st – What is a “Super Food”

Well, it’s like superman, it’s full of the best stuff and lacking in most of the bad stuff. I know that is over generalizing things, but really, lets keep this as simple as possible. The most nutrients you can get for your bite, the better. Much in our typical American diet takes nutrients out of our bodies, tearing us down rather than building us up. We are raked with diseases and overly susceptible to sicknesses.

Follow the Bees!

Honey is an anti-bacterial, antioxidant energy booster. It can be combined with lemon juice to boost metabolism or apple cider vinegar when you feel yucky. I enjoy a hot cup of chamomile tea with honey in the evenings before bed. Did you know you can also take Bee Pollen as a supplement? You can sprinkle it on your salad. Bee Pollen is full of vitamins, minerals, enzymes, and amino acids that are easily absorbed into the body. Both honey and bee pollen can help boost the immune system, detox the liver, reduce risk of cancer & help prevent premature aging. Some vitamins in bee pollen are Vitamins C, A, K, D, E, & All the B’s. (I just think that’s funny B vitamins in Bee pollen….) Some of the minerals are Calcium, Potassium, Iron, phosphorus, manganese, iodine, titanium, silicon, sulfur, magnesium, chlorine, sodium, copper, zinc, boron, molybdenum, & boron. I think that is just amazing. God knew what he was doing with those bees! “…the judgments of the Lord are true and righteous altogether… sweeter also than honey and the honeycomb.” Psalm 19:9-10

Eggcellent!

Eggs have specific antioxidants which dramatically lower your risk of age-related eye disorders. Eggs contain ALL 9 essential amino acids which make them a COMPLETE protein. The yolks are LOADED with vitamins and minerals and enriched with Omega-3 essential fatty acid. Studies show that eating eggs for breakfast can help you lose weight and will NOT raise cholesterol. This is a superfood I do eat daily. Kathryn’s Thrive Cozy Pantry makes it easy with whole egg powder (averaging $1.25 a dozen on sale right now). I’ve been mixing the egg powder with almond meal, Thrive instant milk, soda, salt, cream of tarter, and arrowroot to make a paleo pancake mix our whole family loves. We just add water & have wonderful high protien pancakes!

Green Tea

Green Tea detoxifies the body, regulates the metabolic processes, and assists faster weight loss. Green tea contains natural fluorides that prevent tooth problems. It also contains constituents that stop growth and can actually kill cancer cells. It helps regulate blood sugar levels and prevent thickening of the arteries. If you aren’t used to drinking green tea, please add it to your regime slowly. Drinking a lot all at once when you aren’t used to it can cause your body to go into major detox, which can cause headaches and diarrhea. (yucky) So take it slow and try to limit yourself to a cup a day.

Nuts

Almonds have less fat than most nuts and are packed with nutrients and disease-fighting antioxidants. Their high calcium content makes them a great bone-builder. A handful of almonds consumed daily aid weight loss, regulate blood sugar & blood pressure, bring down the chances of heart disease, lower bad cholesterol levels, and prevents the growth of tumor cells in the prostate and lungs. Hazelnuts boast a healthy supply of B-vitamins like B6, which can help combat the effects of autism, eczema and possibly hypertension plus help treat insomnia and depression. Walnuts are one of the best plant sources of essential fatty acids & can help reduce the effects of aging on your brain, improve your cardiovascular health, lower blood pressure, & help prevent bone loss. Pecans are free of cholesterol and actually help in lowering LDL cholesterol levels. They are good sources of oleic acid that prevent the proliferation of cancer cells. Pecans are one of the best sources of B complex vitamins and provide essential minerals like calcium, magnesium, selenium, zinc, potassium, and manganese. Cashews are high in iron, magnesium, zinc and copper, which are important for strengthening bones and fighting disease.

Seeds

Flax seeds are a great source of Omega 3′s, fiber and lecithin, plus enzymes, amino acids, and vitamins in a bioavailable form which allows for better absorption. Flax seeds can be added to cereals and flax seed meal can be added to nearly any bread or cake recipe. Chia seeds “cut cravings, balance blood sugar, reduce inflammation & blood pressure, and have 2.5 times more protein than kidney beans, 3 times the antioxidant strength of blueberries, 3 times more iron than spinach, 6 times more calcium than milk, 7 times more vitamin C than oranges, 8 times more omega-3 than salmon, 10 times more fiber than rice, 15 times more magnesium than broccoli.” All I can say here is, WOW! Pumpkin seeds have higher protein than any other seed or nut. Raw pumpkin seeds contain tryptophan, which is an important amino acid that converts to the neurotransmitter serotonin in our brain helping effect mood, reduce anxiety and stress and help improve sleeping patterns. They also contain an unusual amino acid called cucurbitacin that can actually paralyze intestinal parasites like tapeworms, helping to expel them from the body. Ground pumpkin seeds mixed with milk and honey is a traditional German cure for intestinal worms. They also have vitamin K. Eating pumpkin seeds is a good way to get delta-7-sterine into your diet beneficial for treating prostate problems and preventing hair loss. I’ve bought them every year for my husband and father-in-law. I like adding them to my homemade trail mix, but the guys like to snack on them alone. They are good toasted, but that does take out some of the nutrients. Quinoa can be substituted for many grains and has 12-15% more proteins than either rice or wheat. Quinoa is gluten free and is ideal for people with Celiac disease. It also has a low glycemic index which makes it perfect for me since most gluten free foods are high glycemic and mess up my blood sugar. I’ve even substituted quinoa for spaghetti noodles. It’s full of vitamins and minerals that are good for skin, hair, and a healthy heart. Buckwheat is a fruit seed that has a close association with sorrel and rhubarb but is commonly classified as a grain. It’s shaped like a beechnut and has characteristics that are very similar to wheat and can be ground into gluten free flour making wonderful pancakes. Buckwheat is rich in fiber, aids weight loss, prevents the formation of gallstones, keeps blood sugar levels in check, regulates cholesterol & blood pressure.

Cacao Beans

Chocolate = Superfood! (YES!!!) Cocoa detoxifies, aids weight loss (may be negated depending on what they are in….), is a powerful antidepressant, prevents cardiovascular disease & MAKES ME HAPPY. Okay, I want ANY excuse to enjoy my chocolate…

Fruit

Avocados have oleic acid, which prevents breast cancer and decreases chances of oral cancer and prostate cancer. They are also high in folate which reduces the chance of strokes. They contain 60% more potassium than a banana, has natural oils that help in restoring a natural glow to the skin, and prevents hair breakage. They also lower bad cholesterol & protect eyes against several age related diseases.
Acai Berries are powerful antioxidants, regulate cholesterol, & are high in fiber, proteins, calcium, vitamins B6, A, E and are extremely beneficial for the human immune system. Recent research has shown Acai berries help control cancer.Coconut contains copper and vitamin C, a perfect combination of elements to keep the skin flexible and elastic.
Coconut has the minerals that help build strong bones, regulate blood sugar levels, and relax the mind and body. Selenium in coconut helps reduce joint inflammation from arthritis. The fiber present in coconut improves digestion, curbs food cravings helping aid weight loss.
Blueberries are loaded with vitamins, minerals, and anthocyanin, removing toxins and supplying all the essential nutrients to the body. Blueberries improves urinary tract health and prevent aging by neutralizing the free radicals in the body. They boost to the immune system, and help in effective weight loss.
Goji Berries contain specific elements that help boost vision, immune system, & strengthen the metabolism. They also improve the circulation of blood, detox the system and help weight loss while stocking the body with great nutrients.
Pomegranates flush out harmful toxins from the body, resulting in a slimmer body and shiny skin. Whoohoo! The juice prevents dental plaque & the formation of skin, breast, and prostate cancer. Pomegranate regulates blood pressure levels and prevents the onset of Alzheimer diseases and osteoarthritis. (Unfortunately this is one juice I have not been able to stomach. Some of my friends just love it…)
Cranberry is native to North America with a long history of use for medicinal uses, including treatments for wounds, urinary disorders, diarrhea, diabetes, stomach ailments and liver issues. We use it in our family for urinary tract infections. Research is being done now on cranberry’s effects on heart disease, yeast infections and its potential against cancer, stroke and viral infections. Be careful though! Most store bought cranberry juice is mostly sugar &/or corn syrup. The best I’ve found is Knudsen Just Cranberry, but you may want to add it to apple juice because it has super-pucker power!
Noni berry fruit from an evergreen shrub known as canary wood native to tropical areas of the South Pacific. The green fruit, leaves and rhizomes were traditionally used used in Polynesian cultures to treat menstrual cramps, bowel irregularities, diabetes, liver diseases and urinary tract infections.
Raspberries are among the highest fiber-containing foods, a great source of vitamin C, manganese, B vitamins 1–3, folic acid, magnesium, copper, iron and contain the all-important anthocyanins, ellagic acid, quercetin, gallic acid, cyanidins, pelargonidins, catechins, kaempferol and salicylic acid which our bodies need to fight sickness and desease.
One serving of Strawberries offers 85 milligrams of vitamin C, or 150 percent of the Daily Value plus fiber, manganese, folate, potassium, and like the rest of the berry family, antioxidants. Make sure to purchase organic ones if you can, because they are usually sprayed with lots of nasty chemicals. The best strawberries (other than garden fresh) are from Kathryn’s Thrive Cozy Pantry. They are freeze dried and the children love to snack on them as is. I love making muffins out of them. I just add a little extra milk to my muffin recipe and let it sit for a few minutes before cooking. A great hit in our family. They have really wonderful sales on all the fruits!

Vegetables

Sprouts are a good source of amino acids, increase bone density preventing osteoporosis. Compared to dried seeds, sprouts have 15% less calories and carbohydrates, 30% more protein, 34% more calcium, and over 200% Vitamin A, E, B1,B2, B3 and C. Their antioxidants help slow down the aging process by preventing DNA destruction, reduce LDL levels preventing cardiovascular diseases, and boost immunity. Kale is loaded with vitamin A, B complex, C, plus beta carotene,enhancing vision, and is also a powerful antioxidant. It is rich in minerals like copper, calcium, iron, and manganese. Kale is a great source of dietary fiber, contributing to effective weight loss, is anti-inflammatory, and prevents skin diseases. Broccoliis effective in preventing various types of cancers including breast cancer, uterus cancer and cancer of the lungs, colon, kidneys, liver, etc. It is packed with sulphur, amino acids, Beta Carotene, Zeaxanthin, phosphorus, and Vitamins A, E & C and fiber. Broccoli is great for strong bones and healthy immune system. I love Broccoli Cheese soup. An easy way is to steam the broccoli in a little water in a sauce pan and then add Velveeta and cream cheese. Yummy! Sweet Potatoes have anti-inflammatory properties to help prevent colon cancer, asthma, osteoarthritis, atherosclerosis, and rheumatoid arthritis. They are high in Vitamin A, low in fat, rich in fiber, and has a low glycemic index. Sweet potato is high in fiber useful in preventing hemorrhoids and treating an inflamed colon and stomach ulcers. They are also full of minerals and vitamins. We like to bake sweet potatoes and add sour cream and chives. Spinach has Lutein which strengthens eye muscles and prevents cataracts. Loaded with flavonoids and potassium, they are useful in preventing various forms of cancer, including prostate cancer and is great for your heart. Spinach has more fiber than lettuce, contains vitamin K, strengthening your bone and teeth and Magnesium, which helps regulate blood sugar. My favorite way to eat spinach is in quiche. I also like it in place of lettuce on sandwiches and in salads. Soy helps build healthy bones with calcium, isoflavones, and traces of minerals like boron and magnesium. It also helps with menopause symptoms such as hot flashes, night sweats, and mood swings. Eating soy can reduce chances of breast or prostate cancer. It is a good source of protein, fiber, minerals, and vitamins and is low in calories and fat. Again, be careful because soy is often genetically modified. Organic is definitely best. A great place to get quality freeze dried vegies is Kathryn’s Thrive Cozy Pantry. I especially love the tomato powder for soups and sauces…