top of page

Superfoods

Anchor 2

Eat for Brain Health, Energy, Maximum Vitality and Weight Management

​

We are what we eat, and what our food eats. Want to have increased energy? Think about what you are eating. Superfoods are extremely nutrient dense whole foods that come in the form of fruits, vegetables, nuts, seeds, herbs, and spices. Superfoods are real, can heal and science is proving that our mind and body can be transformed by incorporating these powerful wonderful superfoods and "crowding out" food with no nutritional value.

 

Inside these powerful foods are properties that produce a body full of vitality.

Terms & Definitions

Anchor 1
Anchor 3

Superberries

Acai Berry

These berries boast an impressive nutrient profile, including 19 amino acids, trace minerals, and beneficial fatty acids like oleic-acid, a monosaturated fat also found in heart healthy avocados, coconut oil, and olives and olive oil. What puts this berry at the top of the list for superfoods is they are among the highest of all fruits for their remarkable levels of cell-protecting antioxidants. Acai berries are high in anthocyanins, proanthocyanins, and other flavonoids, which slows aging, boosts immunity, and protects against chronic disease. They help reduce inflammation in the brain and have cancer-fighting properties. Acai Berry frozen concentrate with no sugar can be found at Trader Joe’s, and Acai powder can be found in health food stores.

Camu Camu Berry

These Amazonian berries are high in antioxidants and inflammation fighting markers and oxidative stress. They are a good source of polyphenols, including ellagic acid. Flavonoids like anthocyanin help lipid profiles (including cholesterol and triglyceride levels). They have cancer-fighting carotenoids in the form of lutein, which helps age related eye disease like cataracts and macular degeneration. Camu camu berries are hard to find, try to find certified online sources.

Goji Berry

These berries have the ability to boost the skins defenses, and can reduce skin inflammation from sun burns in some studies. Rich in Vitamin C and E and carotenoids like beta-carotene and lycopene, Goji Berries best property is their LBP (Lycium barbarum polysaccharide-protein complex), consisting of long chains of sugars and amino acids, these complexes have potent antioxidant, anti-inflammatory, and anti-aging properties. They help protect organs – including eye, brain, liver- from the damaging effects of oxidative stress, and immune function. LBP complexes are powerful immune boosters that may help increase the activity of the body’s white blood cells, including the macrophages, T-cells, and natural killer cells – of which protect the body from infection and foreign invaders. Research has shown that LBP can actually trigger the self-destruction of leukemia and breast, prostate, colon, and liver cancer cells. They are known to be libido-boosting, increase sperm quantity and motility. Dried Goji Berries can be found in health food stores.

Maqui Berry

From South America, research is beginning to uncover their impressive levels of antioxidants and potential health benefits. They have long been used to treat conditions ranging from ulcers and diarrhea to sore throats and fever. The University of Chili ranked Maqui berries second in their ability to seek out scavenger-cell damaging free radicals, the ORAC value. (Oxygen radical absorbance capacity). Maqui Berries may play a powerful role in weight management in the future. Maqui Berry powder can be found at health food stores.

Sea Buckthorn Berry

Antioxidant-rich, anti-inflammatory, and immune-boosting berries from Europe and Asia. Called “natures multivitamin.” High in B-complex vitamins and vitamins A, C, E, and K. About 7% of the fat in Sea Buckthorn is in the form of heart-healthy omega-6 linoleic acid and the omega 3 alpha-linolenic acid, and small amounts of palmitoleic acid (omega-7). They promote healthy skin and promote wound healing.  Researchers have found that consuming them may help heal damage along the intestinal tract and prevent constipation and ulcers. The flavonoids also help prevent blood clotting and may increase risk of heart attack and stroke. Sea Buckthorn berries are tart and can be found in juice form.

Blueberry

A good source of important nutrients, including energy-boosting manganese, dietary fiber, and bone building vitamin K, which is more commonly found in leafy greens. They top the list of superfoods because their antioxidant like anthocyanins and proanthocyanins are brain-boosting and chronic disease-fighting, and may help with motor skills and cognition, and can improve memory. Polyphenols in blueberries fight certain cancer cells in the mouth, prostate, cervix, and colon. They lower cholesterol and blood pressure and improve insulin sensitivity by regulating blood sugar. Wild blueberries are the best choice.

Cranberry

These berries are bacteria-blocking power.  Great source of proanthocyanins that give the berry its unique ability to prevent bacterial infection. These compounds prevent bacteria form adhering to the walls of various tissues and organs like the bladder, stomach, teeth, and gums. Cranberries are heart healthy with flavonoids like proanthocyanins and help prevent atherosclerosis (hardening of arteries).

Goldenberry

(Also known as Incan Berries and Cape Gooseberries) In traditional Columbian medicine, goldenberry has been used as a topical eye remedy for the treatment of pterygium, which leads to vision-loss and blindness. Rich in B-complex vitamins, is known to fight belly bloat and supports energy levels, stress reduction, and supports the immune system, nervous system, and helps regulate metabolism. They contain antioxidant and anti-inflammatory compounds that protect tissues and organs in the body. They are unique and possess a group of natural steroidal compounds called withanolides, which appear to have strong anticancer activities. In cell studies, phytochemical-rich extracts that inhibit the growth and proliferation of certain cancers, including those of the lungs, liver, and breast. Dried berries and powder form can be found in health food stores.

Mulberry

These berries are high in antioxidants, promote heart health, preventing cancer, and age-proofing your brain. High in polyphenols, resveratrol (an antioxidant found in grapes), and anthocyanins (helps keep blood vessels healthy). These compounds reduce inflammation in blood vessels and act as natural vasodilators (relax and widen the blood vessels), and may lower risk of atherosclerosis (hardening of the arteries).  The anthocyanin-rich extracts from mulberries, along with other polyphenols may also help lower blood cholesterol and triglyceride levels; two important markers for heart disease. These protecting anthocyanins can also help reduce inflammation and boost antioxidant activity in organs like the liver and brain. Animal studies have shown that mulberry extracts can improve memory and learning and believe that the protective antioxidants may help age-related disease of the brain including Alzheimer’s and Parkinson’s disease.

Superfruits

Anchor 4
Anchor 5

Super Greens

AFA Blue-Green Algae

Aphanizomenon flos-aquae (AFA) are edible blue-green algae that is harvested from Upper Klamath Lake in Oregon. At an elevation of 4,100 feet (1250 meters) above sea level, it has been described as one of the most nutrient-rich lakes in the world.  AFA contains more than 65 different vitamins, minerals, and fatty acids as well as tyrosine, a conditional amino acid that is considered essential during times of illness or stress. Also, a great source of phycocyanin, a pigment responsible for the deep blue-green color and antioxidant power. AFA is an excellent source of chlorophyll, a pigment that gives plant their deep green color, and acts as a powerful antioxidant.  Researchers conducted a study at Oregon State University that tested the effects of chlorophyll on cancer-causing compounds in rainbow trout. The fish were exposed to moderate levels of a carcinogen then treated with chlorophyll. The chlorophyll was able to bind with the carcinogen and eliminate it for the body through the digestive tract.

Chlorella

A microscopic fresh water algae sometimes referred to as green algae. Chlorella is known for preventing cancer, boosts the immune system, increases energy, and detoxifies the body.  Chlorella has the energy-enhancing and stress-reducing B-vitamins, amino acids, and bone and blood-building minerals like magnesium and iron. A study published in Japan found that women who supplemented daily with 6 grams of chlorella had significantly lower rates of anemia to their second and third trimesters compared to those who were not on the supplement, and were less likely to suffer from edema and proteinuria, both of which are associated with high blood pressure during pregnancy. Researchers also found that chlorella has strong antioxidant and anti-inflammatory effects and may play a positive role in the prevention and treatment of chronic disease.  Chlorella may help reduce triglycerides, cholesterol and LDL (“bad”) cholesterol levels and may help with mild to moderate blood pressure in those with mild to moderate hypertension. Additionally, chlorella helps to prevent the accumulation of toxins, like heavy metals and pesticides in the body by binding with and preventing their absorption.  Chlorella is one of the few super foods that is only available by supplement. If you choose to consume chlorella, purchase products from a reputable company that can verify its products have been standardized and tested for purity. Also discuss any supplements with your health care provider.

Kale

Kale is at the top of the list of super foods. This powerhouse is health-promoting, nutrient dense, and a cancer fighting phytochemical. Kale boasts a wealth of important nutrients, including vitamin A, C, and minerals like iron and calcium. Research has found that an ongoing deficiency of vitamin K is a risk factor for cancer, osteoporosis, and atherosclerosis (hardening of the arteries). Researchers have found that kale has a compound that help bind to eliminate substances in the body that can cause DNA damage and cancer, and may also stop the growth and spreading of certain cancer cells, including those of the colon, stomach, and lungs. The only way to activate the enzymes in kale (the ones responsible for converting its glucosinolates to active anticancer compounds) is to breakdown the tough cellular walls of the kale leaf. To break down Kale chop, chew or juice, blend and sip your way to good health with a raw kale salad or kale-based juice or smoothie.

Spirulina

Super algae that grows throughout the alkaline waters of Mexico, Asia, and Central Africa. An excellent source of numerous vitamins and minerals including Vitamin E, manganese, iron, and selenium. Spirulina also contains gamma-linolenic acid, an omega-6 fatty acid, unlike other omega-6 fatty acids- appears to reduce inflammation, not promote it. The combination of powerful compounds in spirulina, mainly beta-carotene and phycocyanin, contribute to its strong antioxidant activity and ability to protect cells from the damaging effects of free radicals.

Broccoli Sprouts

They are the ultimate live superfood. These three to seven day old plants are a concentrated source of important vitamin, minerals, enzymes, and phytochemicals. Sprouts are easier to digest and have anticancer activity, are good for the heart, lowering total cholesterol and triglyceride levels. They may help improve blood sugar and insulin levels. Research has found that the cancer-fighting compound sulforaphane is also a powerful protector of the digestive tract. The compound triggers the cells in the gut to produce enzymes that protect against inflammation, DNA-damaging chemicals, and oxidative stress.

Dandelion Greens

Good for the liver. Although dandelions are known as pesky weeds, they are actually a rich source of nutrients with potent antioxidant, and anti-inflammatory properties. Packed with bone-building calcium and vitamin A and vitamin K. Dandelion greens are rich in heart protecting and cancer-fighting carotenoids and polyphenols. Researchers have also found that compounds in dandelions leaves can stop the growth and proliferation of certain cancers cells, including those of the brain, liver, and blood vessels. Studies have shown that the antioxidants in dandelion leaves protect the liver against viruses like hepatitis and from the injuries resulting from exposure to acetaminophen or other liver toxins.

Spinach

One bunch of spinach has nearly 10 grams of blood-building iron and vitamin C. A study at the University of California found that organic spinach contained significantly higher levels of vitamin C (ascorbic acid) and heart-healthy, cancer-fighting flavonoids than non-organic spinach did. Choose organic not only to reduce your exposure to potentially harmful pesticides, but to boost your intake of these health-promoting compounds. Spinach may reduce the risk of heart disease, diabetes, and is cancer-combating. Spinach contains beneficial glycolipids, which are anticancer, antitumor compounds. These compounds appear to prevent DNA in cancer cells from replicating.

Anchor 6

Super Vegetables & Legumes

Anchor 7

Super Seeds & Nuts

Chia Seeds

Containing Omega 3 fatty acids, which are essential fats that your body cannot make, so they must be consumed from the foods we eat. Omega 3 fatty acids help reduce inflammation and are associated with lowering blood cholesterol and triglyceride levels, reduced risk of heart disease and depression and protection against neurological diseases like Alzheimer’s disease and dementia. An excellent source of energy, minerals, blood building iron, stress-relieving magnesium, and bone building calcium. In a study published by the European Journal of Clinical Nutrition researchers found that adults who consumed a chia-enriched bread had dose-dependent reductions in blood sugar levels.

Hemp Seeds

An easy to digest protein, hemp seeds are also rich in inflammation-fighting essential fats. Be sure to consume GMO-free (genetically modified organisms) sources because hemp is great at absorbing and cleansing the soil of harmful pesticides and chemicals. Hemp seeds come from an industrialized, non-drug type of herbaceous plant, and are an excellent source of easy-to-digest protein with all 9-essential amino-acids. They are a significant source of arginine, a nonessential amino acid that appears to be heart healthy. Hemp seeds are high in omega 3 and omega 6 fatty acids and reduce the risk of inflammation, including heart disease, cancer, diabetes, and autoimmune diseases. Use only organic options for the hemp plant.

Sacha Inchi Seeds

A star shaped green fruit from a plant native to South America. Sacha seeds are rich in easy digestible proteins and are a good source of antioxidant vitamins, minerals, and phytochemicals that put then right up there with super seeds like chia, hemp, and flax. Researchers have found that about half of the saturated fats are in the form of omega-3 fatty acids like alpha-linoleic acid, and small amounts of omega-6 (in a healthy version), which promotes heart health without promoting inflammation.

Walnuts

Contrary to popular belief walnuts won’t make us gain weight. In a 2010 study, researchers noted the inverse relationship between nut consumption and weight – meaning that higher intake of nuts (two or more servings a week) associated with lower body weights and body mass indexes, and despite the increase in calorie intake. They found that walnut-enriched diets do not cause weight gain. Nuts are thought to increase thermogenesis (number of calories that are burned when digesting food). Walnuts are also high in inflammation-fighting omega 3 fatty acids, an excellent source for brain protection. A Harvard study found that substituting walnuts for red meat reduced the risk of diabetes by 16 to 35%.

Flaxseeds

Flaxseeds are an excellent source of essential omega-3 fatty acids and are a good source of calcium, and heart healthy alpha-linolenic-acid (ALA), an inflammatory fighting omega-3.  Ground flaxseeds can be used in most baking dishes as a replacement for eggs. (1 tablespoon of ground flax meal with 3 tablespoons of water). Flaxseeds are heart healthy and a cancer fighting super seed. Also classified as a phytoestrogen, which competes with the body’s natural estrogens during certain chemical reactions, may help slow the growth of certain estrogen-driven cancers, such as breast, colon, and prostate cancers.

Quinoa

Quinoa is a complete protein. Nutritional experts once thought this high-quality, complete protein only came from animal sources. Researchers have classified the protein of several plants including edamame (soy), tofu, and miso. Almost all foods contain some protein, both complete and incomplete, so eating a variety of whole foods can supply all of our protein needs. Quinoa is packed with minerals like calcium, magnesium, iron, copper, and zinc. Magnesium is referred to as the calming mineral, helps the vessels and muscles relax, and may ward off blood pressure and stroke. Quinoa is also shown to reduce triglycerides, and improve blood sugar insulin levels.

Sesame Seeds

Native to Africa, sesame seeds have long been celebrated for their excellent source of nutrients, including heart-healthy fats, minerals, fiber, protein, copper, magnesium, and zinc. In a study published in the International Journal of Food Science and Nutrition, researchers looked at the effects of sesame seed consumption on risk factors related to heart disease in thirty-eight patients with elevated lipids. After 60 days, they found that those who consumed 40 grams (11-2 ounces) of white seeds per day had a significant reduction in total LDL “bad” cholesterol levels. Consumption of these tiny powerhouses helped enhance antioxidant activity and reduced the oxidation of lipids (which can cause artery-clogging plaques to form).

Super Herbs & Spices

Anchor 8
We are what we choose to eat. 
Choose superfoods for a super healthy happy life!
 
For a more detailed account read POWERFUL PLANT-BASED SUPER FOODS, The Best way to Eat for Maximum Health, Energy and Weight Loss by Lauri Boone, R. D.
bottom of page