Superfoods: The Truth

​Nowadays, many of us (Customers) are bombarded with labels such as: ‘All-Natural’ ingredients, ‘Fortified’ Food, ‘Good-for-You’ meals and snacks,  ’Rich in Antioxidants’ and ‘Miracle Food’, and today more than ever, most of us are looking for a better way of life and better food, free-from anything that should not belong in ‘human food’ — opposite to laboratory mice.

It seems that (greedy) food conglomerates and their  shareholders will stop at nothing to minimise cost while making as much money as they can from their products by using food, well-documented to have huge and negative impact on our health (hydrogenated fats, GMO ingredients, highly processed and refined ingredients (salt, sugar, oils, grains, etc.) obtained by extreme heat or solvents, or both — stripping food from any nutritious value and creating a product that can be kept for a — ridiculous — extended period of time, also known to contain chemical residues, preservatives, colourings, taste enhancers, fillers, various additives and many other things that it seems we are discovering every day…)

At the end of the day it is always about money and never about the customer.

So let’s talk about Superfoods

What are Superfoods?
Superfoods are natural foods that are low in calorie and nutrient-dense (See ANDI, MANDI, ORAC articles), with high levels of antioxidants, known to help the body fight cellular damage from free radicals. These antioxidants boost the immune system and are proven to play an active role in the prevention from cancer and promoting cardiovascular health.

At present, there is no definitive list of Superfoods, and there are some fruits and vegetables with extremely high concentration of antioxidants; however, they are not all known worldwide (i.e. goji berries have only been globally noticed in the last few years, while Tibetans have been eating them by the handful for centuries, the same for açaì berries, maca, baobab, aloe vera, etc.)

• Açaì berries: grown from an Amazon palm tree in the rainforest of Brazil, the açaì pulp contains a high concentration of antioxidants (10 times more than grapes), and the monounsaturated fats, dietary fibre and photosterols have been found to promote cardiovascular and digestive health. They also contain an essential amino acid complex and trace minerals, which can help muscle contraction and regeneration.
• Artichokes: rich in vitamin C, fibre and potassium, particularly when cooked.
• Apples: a good source of pectin — a soluble fibre that can lower blood cholesterol and glucose levels --, of vitamin C (protects cells from damage, also helps form the connective tissue collagen and helps in the absorption of iron).
• Barley grass/ wheat grass: contain most essential phytochemicals: beta-carotene, copper, magnesium, manganese, phosphorous, potassium, Vitamins B1, 2 and 6, and zinc. It provides 11 times more calcium than cow’s milk, 5 times more iron than spinach, and 7 times more vitamin C than oranges.
• Beans: They contain high amount of phytonutrients — red beans the most: rich in vitamins A, C, and D (believed to repair damaged cells, and act against the development of Alzheimer’s disease, Parkinson’s disease and, potentially, cancer), and folic acid which may help to prevent dementia. Beans are also an excellent low-fat source of protein and dietary fibre.
• Bee Pollen: Bee Pollen is one of the most nutritious and powerful superfoods available on the market. Pollen has all vitamins, minerals, amino acids, trace elements, and protein needed to sustain human life. The pollen contains more than 96 different nutrients (known to stimulate and increase immune functions), especially rich in B vitamins (increase energy) and antioxidants, including lycopene, selenium, beta carotene, vitamin A, C, D, K and E, and several flavonoids. It is believed to helps feed the adrenal glands to improve allergies, and recent research has shown that pollen is good for preventing prostate problems in men.
• Berries: Ranked by the USDA (The United States Department of Agriculture) as the number one antioxidant fruit – and is also, full of fibre. Some studies suggest that blueberries actively boost our immune system, improve short-term memory and guard against neurological disorders (i.e. Alzheimer’s), urinary tract infections and protect eyesight.
• Carrots and orange vegetables, including sweet potatoes: rich in antioxidant beta-carotene (converted to vitamin A in our body), responsible for clearing the body from damaging free radicals, and may also slow the ageing process. Sweet potatoes are also a good source of fibre, vitamin B-6 and potassium
• Cabbages, cauliflower, broccoli and Brussels Sprouts (and all vegetables from the Brassica family): one of the most nutrient-dense foods, studies show that they boost our Immune System. They are packed with Vitamins A, Vitamin C, glutathione (help body fight infection) and many vital phytonutrients.
• Cantaloupe* and watermelon: not only Hydrating and refreshing, they are also packed with a powerful antioxidant: glutathione – known to strengthen the immune system.
• Chinese cabbage and Swiss chards*
• Elderberry: anti-inflammatory, rich in antioxidants, elderberry extract are believed to block flu viruses, and may help to recover more quickly from flu.
• Goji berries: contain more vitamin C than oranges and more beta-carotene (vital against heart disease and cancer, and protect skin from sun damage) than carrots. They are a good source of B vitamins and antioxidants (20 times more than blueberries), and contain 18 kinds of amino acids. They, however, belong to the nightshade family of vegetables and many people may be sensitive to them if sensitive to the nightshades. 
• Garlic, onions and leeks: proven anti-fungal, sanitising and demonstrating antibiotic properties, these vegetables also contain flavonoids that stimulate the production of the liver’s most powerful antioxidant: glutathione – helps toxins and carcinogens to be eliminated from the body.
• Herbs: They have very little calorie values; however, they have been used for millennia as medicines, and today, scientists keep discovering their properties (i.e. Coriander)
• Kale and greens:  have the highest concentrations of easily digestible nutrients, fat burning compounds, vitamins and minerals to protect and heal the body. They contain a wide array of beneficial substances including proteins, protective photo-chemicals and healthy bacteria helping you to build cleaner muscles and tissues, aid your digestive system function and more effectively protect you against disease and illness. Kale has been ranked as the number one food in the world for it is the most nutrient-dense food known to man (followed by collard/spring greens, mustard greens, turnip greens and watercress).
• Mushrooms: antiviral, antibacterial, mushrooms are rich in selenium, beta-glucans, and antioxidants, which may reduce the severity of flu viruses and boost the immune system.
• Nuts and seeds: one of the best sources of good (plant-based) fats (the plant sterols they contain help lower the absorption of cholesterol from food), fibre, protein, omega 3 and 6 oils, vitamin E and minerals (copper, magnesium, folic acid and potassium).
• Olive leaf extract (or tea): an antiseptic astringent that lowers fever and blood pressure, improves kidney function and has a calming effect. It is very beneficial for treating conditions caused by viruses (may penetrate cells and stop viral replication), and bacteria (effective against antibiotic-resistant bacteria, fungi and yeast strains and stops the production of micro-toxins, which contribute to chronic fatigue).
• Pomegranate: found to reduce the risk of cardiovascular disease, fresh pomegranate juice (not from concentrate) contains the highest antioxidant capacity compared to other juices, red wine and tea.
• Quinoa: has the same nutritional values as some of the healthiest grains, but quinoa is actually a plant seed, containing high levels of protein, fibre, iron, B vitamins and minerals.
• Pak choi (also called bok choi), spinach and watercress: amongst other essential nutrients, they are rich in folate — promote new cells and improve cellular repair mechanism (repairs DNA). They may also boost the immune system and promote healthy hair and skin. The carotenoids found in spinach — beta carotene (converted to vitamin A in your body), lutein and zeaxanthin — are also known to protect against age-related vision diseases, such as macular degeneration and night blindness, as well as heart related diseases and certain cancers.
• Romaine lettuce, rocket leaves (also called arugula)
• Salmon: the most reliable source of Omega-3 fatty acids — together, with tuna and mackerel — known to reduce risks of high blood pressure, heart related diseases and stroke by decreasing the growth of artery-clogging plaques. Salmon is also a good source of protein and is low in saturated fats. But larger fatty and predatory fish are also known to contain many toxic elements, locked into their fatty tissue, such as DDTs, PCBs, and mercury. The current recommendations are to not exceed 2-3 portions a week, and preferably avoided during pregnancy and replaced by smaller fish such as sardines, herrings and mackerel. 
• Seaweed: the most nutritionally dense plants on the planet, containing up to 10 times more calcium than milk and 8 times more than beef. The chemical composition of seaweeds is so close to human blood plasma, that it seems their greatest benefit is regulating and purifying our blood system.
• Tea: packed with disease-fighting polyphenols and flavonoids, these antioxidants act directly upon cell-damaging free radicals.
• Tofu (the original fermented kind, such as tempeh, nattō; not the plastic, highly-processed kind)
• Tomato and peppers (red)*: contain lycopene, an antioxidant believed to reduce the risk of heart attack, prostate cancer and possibly other types of cancer.
• Wheat germ: the main purpose of the germ is to allow the plant to grow from the seed by feeding it essential nutrients – antioxidants, vitamins (e.g. B vitamins), minerals (e.g. Zinc), fibre, protein and some fat.

In order to preserve nutrients and essential antioxidants, it is crucial to use the right cooking method, avoiding boiling in too much liquid and for too long, and over-cooking vegetables in general — vegetables will always tell you when they are overcooked: their taste changes and become bitter (i.e. broccoli…). It is always best to eat vegetables and fruits raw (it is recommended that 75% of the diet should consist of raw food: salads, crudités, smoothies or fruit/vegetable juices (although they have lost most of the fibre), and that one main dish daily should be a salad) and as much of a range as possible. Think rainbow.

Want an idea of a ‘Superfoods‘ dinner?
Pan-fried fillet of mackerel served with sweet potatoes and steamed kale, and side of fresh watercress salad sprinkled with mixed seeds and walnuts pieces, with a little vinaigrette (extra virgin olive oil (EVOO) and freshly squeezed lemon juice) and a handful of chopped parsley and coriander.

Hints: Marinate the mackerel fillets — same recipe as the vinaigrette, but add crushed garlic and a bit of puréed ginger — for 5 minutes. Using a frying pan, make sure the pan is really hot, put the fillets skin down, add salt and pepper to taste, and fry for 5 minutes with only 1/4 of a teaspoon of coconut oil, then place the pan in a hot oven (200˚c) for another 5 minutes. The middle should still be soft, and the skin crispy. You can roast the sweet potatoes or mash them — once mashed, season and add 1 tbsp of EVOO (instead of butter) and finely chopped parsley. To steam the kale, just place the leaves in a pot with a very little water and salt — the leaves will steam instead of boiling. Keep lid on until cooked.
Bon appétit.

It is important to notice that no matter how many litres of carrot or pomegranate juice one drinks everyday or how many bowls of blueberries one has for breakfast, when added to a very poor diet and lifestyle, one would not rip the benefits of those Superfoods.

* Based on their ANDI Score

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Sources:

American Cancer Society: “Citrus Flavonoids Show Promise.”
Medscape CME: ” Vitamin C May Be Effective Against Common Cold Primarily in Special Populations.”
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Dayong, Wu. The Journal of Nutrition, June 2007; vol 137: pp 1472-1477.
The Journal of Federation of American Societies for Experimental Biology: “Selenium deficiency increases the pathology of an influenza virus infection.
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Krikorian R, et al. Blueberry supplementation improves memory in older adults. http://pubs.acs.org/doi/full/10.1021/jf9029332. Accessed Feb. 9, 2010.
Age-related Eye Disease Study (AREDS). National Eye Institute. http://www.nei.nih.gov/amd/. Accessed March 24, 2010.
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