SuperFooodsss
Superfoods cliffnotes for Cappie, Melanie & Heather!
SuperFoods HealthStyle:
Food Pyramid:
3-5 Servings Fruit: include berries (fresh or frozen) most days
Unlimited Vegetables: include dark, leafy greens most days
5-7 Whole grains: include whole grain noodles/pasta, tortillas, breads, and cereals
1-2 servings Animal Protein: skinless poultry breast, fish. May include 3 oz lean red meat every 10 days
1-3 servings vegetarian Protein: legumes, lentils, soy (tempeh, tofu,) egg (1 per day maximum)
1-3 Servings Non-Fat or Low-Fat dairy, tofu, soy, fortified soy milk, fortified OJ, fish with bones (ie sardines, canned salmon), shellfish, dark leafy greens
1-2 Servings Daily of nuts, seeds, avocado, extra virgin olive oil, canola oil, soybean oil, peanut oil, flaxseed oil
Up to 100 Calories daily dark chocolate, butter, buckwheat honey, sweets, refined breads and grains
Dark Chocolate:
contains flavonols which are plant compounds with potent antioxidant properties. Research shows they are responsible for the ability to maintain healthy blood pressure, promote blood flow, and heart health.
Those who drink high flavonal cocoa have more nitric oxide activity-- this relaxes blood vessels and improves circulation preventing hypertension
Cocoa has blood-thinning results similar to that of low-dose aspirin
Oranges:
Contain beta cryptoxanthin (orange-red arytenoids found in high amounts in oranges as well as corn, pumpkin, papaya, tangerines and red bell peppers)
Beta cryptoxanthins may significantly lower lung cancer risk
Citrus fruits prevent the oxidation of cholesterol. Free radicals oxidize cholesterol, and only after being oxidized does cholesterol stick to the artery walls
Beans:
Are a rich source of antioxidants-- black beans as rich in anthocyanins as grapes and cranberries
Flaxseeds:
Best plant source of omega-3 fatty acids
They must be ground, as nutrients are difficult to absorb from the whole seeds
Tomatoes:
Reduce risk for sun-related skin damage
Contain lycopene (cartenoid) a powerful antioxidant that seems to be able to protect cells and other structures in the body from oxygen damage
Tomato juice has been identified as an effective blood thinner
Organic ketchup has considerably more lycopene than non
Lycopene needs some dietary fat to be absorbed
Kiwi:
Low in calories, high in nutrients
Can help neutralize free radicals that damage cells
They are reported to have a laxative effect (don’t have too many)
Spinach:
Contains arytenoids, antioxidants, vitamin k, and like 800thousand other great things
Lessens risk for cardiovascular disease, stroke, coronary artery disease, cancer(s,) age related macular degeneration, cataracts,
Soy:
High in protein (half cup tofu has 18-20 grams, 40% DV for most people)
Honey:
Honey can inhibit the growth of bacteria, yeast, fungi, and viruses
Darker the honey, the higher the level of antioxidants
Honey increases the numbers of good bacteria in the colon, reduces the levels of toxic metabolites in the intestine, helps prevent constipation, and helps reduce cholesterol and blood pressure
Tea:
Can reduce blood pressure
Reduces body fat
Avocado:
Rich in folate, potassium, vitamin e and magnesium
Magnesium is essential for healthy bones, the cardiovascular system, prevention of migraines, and prevention of type II diabetes.
Potassium helps regulate blood pressure
Avocados improve the body’s ability to absorb nutrients from foods
Blueberries:
Blueberry consumption is associated with cancer prevention, cardiovascular health, diabetes prevention, eye health, urinary tract health, and decreased inflamation
Deliver 38% more free-radical-fighting anthocyanins than red wine
Yogurt:
Has prebiotics which benefit the body by promoting the absorption of calcium
Wild Salmon:
Has two essential fatty-acids: omega 3 and omega 6. The body cannot manufacture these and must rely on dietary supplies
Omega 3 used to be available in free-range animals, but most are no longer free-range.
The body uses omega 3s to build flexible and efficient cell membranes
Garlic:
Allicin is formed instantly when garlic is crushed, chewed, or gut
Lowes blood pressure and decreased platelet aggregation
Selenium in garlic fights heart disease
Garlic juice has significant antibacterial activity
Can be used as a suppository to fight yeast infections
Extra Virgin Olive Oil:
Fights oxidative damage (esp in DNA)
Improves cardiovascular health
Lowers blood pressure
Apples:
Important and rich source of phytochemicals, including falconoid and phenols
Antioxidant activity of approx. one apple is equivalent to about 1,500 mg of Vitamin C even though the amount of vitamin c in one apple is 5.7 mg
Have been positively associated with general pulmonary health
Pomegranates:
Rich in potassium, vitamin c, polyphenols, vitamin b6... May have 2-3 times antioxidant activity of green tea or red wine
Turkey:
Protein, riboflavins, niacin, vitamin b6, vitamin b12, selenium, zinc
Plays a role in thyroid hormone metabolism, antioxidant defense systems, and immune functions
Avoid “turkey breast” which contains fillers as well as high amounts of fat and sodium
Superspices:
Cinnamon, nutmeg, peppercorns potent for anti-cancer and anti-inflammatory effects
Cumin- rich in iron
Tumeric- anti-inflammatory effects comparable to hydrocortisone; research has shown it provides relief for rheumatoid arthritis and cystic fibrosis as well as protecting against Alzheimers
Oregano- volatile oils in oregano have potent antibacterial properties… research shows it has 42 times more antioxidant activity than apples
Walnuts:
Omega 3’s in walnuts “thin” blood, much like aspirin
One ounce walnuts contains 2.5 grams of omega 3’s which more than satisfies the DRV
Peanuts:
Not really nuts, they’re legumes closely related to beans
Rich in vitamin E, fiber, calcium, copper, iron, magnesium, niacin, folate, and zinc
Broccoli:
Acts as a natural chemo preventive, mitigating the progress of cancer at many stages
When broccoli is chewed, the glucosinolates are released and converted into phytonutrients called isothiocyanates and indoles. Isothiocyanates have been shown to inhibit or block tumors from forming and indoles seem to work as a chemo protective
Rich in folate, the B vitamin that’s essential to prevent birth defects
SuperFoods HealthStyle:
Food Pyramid:
3-5 Servings Fruit: include berries (fresh or frozen) most days
Unlimited Vegetables: include dark, leafy greens most days
5-7 Whole grains: include whole grain noodles/pasta, tortillas, breads, and cereals
1-2 servings Animal Protein: skinless poultry breast, fish. May include 3 oz lean red meat every 10 days
1-3 servings vegetarian Protein: legumes, lentils, soy (tempeh, tofu,) egg (1 per day maximum)
1-3 Servings Non-Fat or Low-Fat dairy, tofu, soy, fortified soy milk, fortified OJ, fish with bones (ie sardines, canned salmon), shellfish, dark leafy greens
1-2 Servings Daily of nuts, seeds, avocado, extra virgin olive oil, canola oil, soybean oil, peanut oil, flaxseed oil
Up to 100 Calories daily dark chocolate, butter, buckwheat honey, sweets, refined breads and grains
Dark Chocolate:
contains flavonols which are plant compounds with potent antioxidant properties. Research shows they are responsible for the ability to maintain healthy blood pressure, promote blood flow, and heart health.
Those who drink high flavonal cocoa have more nitric oxide activity-- this relaxes blood vessels and improves circulation preventing hypertension
Cocoa has blood-thinning results similar to that of low-dose aspirin
Oranges:
Contain beta cryptoxanthin (orange-red arytenoids found in high amounts in oranges as well as corn, pumpkin, papaya, tangerines and red bell peppers)
Beta cryptoxanthins may significantly lower lung cancer risk
Citrus fruits prevent the oxidation of cholesterol. Free radicals oxidize cholesterol, and only after being oxidized does cholesterol stick to the artery walls
Beans:
Are a rich source of antioxidants-- black beans as rich in anthocyanins as grapes and cranberries
Flaxseeds:
Best plant source of omega-3 fatty acids
They must be ground, as nutrients are difficult to absorb from the whole seeds
Tomatoes:
Reduce risk for sun-related skin damage
Contain lycopene (cartenoid) a powerful antioxidant that seems to be able to protect cells and other structures in the body from oxygen damage
Tomato juice has been identified as an effective blood thinner
Organic ketchup has considerably more lycopene than non
Lycopene needs some dietary fat to be absorbed
Kiwi:
Low in calories, high in nutrients
Can help neutralize free radicals that damage cells
They are reported to have a laxative effect (don’t have too many)
Spinach:
Contains arytenoids, antioxidants, vitamin k, and like 800thousand other great things
Lessens risk for cardiovascular disease, stroke, coronary artery disease, cancer(s,) age related macular degeneration, cataracts,
Soy:
High in protein (half cup tofu has 18-20 grams, 40% DV for most people)
Honey:
Honey can inhibit the growth of bacteria, yeast, fungi, and viruses
Darker the honey, the higher the level of antioxidants
Honey increases the numbers of good bacteria in the colon, reduces the levels of toxic metabolites in the intestine, helps prevent constipation, and helps reduce cholesterol and blood pressure
Tea:
Can reduce blood pressure
Reduces body fat
Avocado:
Rich in folate, potassium, vitamin e and magnesium
Magnesium is essential for healthy bones, the cardiovascular system, prevention of migraines, and prevention of type II diabetes.
Potassium helps regulate blood pressure
Avocados improve the body’s ability to absorb nutrients from foods
Blueberries:
Blueberry consumption is associated with cancer prevention, cardiovascular health, diabetes prevention, eye health, urinary tract health, and decreased inflamation
Deliver 38% more free-radical-fighting anthocyanins than red wine
Yogurt:
Has prebiotics which benefit the body by promoting the absorption of calcium
Wild Salmon:
Has two essential fatty-acids: omega 3 and omega 6. The body cannot manufacture these and must rely on dietary supplies
Omega 3 used to be available in free-range animals, but most are no longer free-range.
The body uses omega 3s to build flexible and efficient cell membranes
Garlic:
Allicin is formed instantly when garlic is crushed, chewed, or gut
Lowes blood pressure and decreased platelet aggregation
Selenium in garlic fights heart disease
Garlic juice has significant antibacterial activity
Can be used as a suppository to fight yeast infections
Extra Virgin Olive Oil:
Fights oxidative damage (esp in DNA)
Improves cardiovascular health
Lowers blood pressure
Apples:
Important and rich source of phytochemicals, including falconoid and phenols
Antioxidant activity of approx. one apple is equivalent to about 1,500 mg of Vitamin C even though the amount of vitamin c in one apple is 5.7 mg
Have been positively associated with general pulmonary health
Pomegranates:
Rich in potassium, vitamin c, polyphenols, vitamin b6... May have 2-3 times antioxidant activity of green tea or red wine
Turkey:
Protein, riboflavins, niacin, vitamin b6, vitamin b12, selenium, zinc
Plays a role in thyroid hormone metabolism, antioxidant defense systems, and immune functions
Avoid “turkey breast” which contains fillers as well as high amounts of fat and sodium
Superspices:
Cinnamon, nutmeg, peppercorns potent for anti-cancer and anti-inflammatory effects
Cumin- rich in iron
Tumeric- anti-inflammatory effects comparable to hydrocortisone; research has shown it provides relief for rheumatoid arthritis and cystic fibrosis as well as protecting against Alzheimers
Oregano- volatile oils in oregano have potent antibacterial properties… research shows it has 42 times more antioxidant activity than apples
Walnuts:
Omega 3’s in walnuts “thin” blood, much like aspirin
One ounce walnuts contains 2.5 grams of omega 3’s which more than satisfies the DRV
Peanuts:
Not really nuts, they’re legumes closely related to beans
Rich in vitamin E, fiber, calcium, copper, iron, magnesium, niacin, folate, and zinc
Broccoli:
Acts as a natural chemo preventive, mitigating the progress of cancer at many stages
When broccoli is chewed, the glucosinolates are released and converted into phytonutrients called isothiocyanates and indoles. Isothiocyanates have been shown to inhibit or block tumors from forming and indoles seem to work as a chemo protective
Rich in folate, the B vitamin that’s essential to prevent birth defects