WHAT’S SO SUPER ABOUT SUPERFOODS?

By Kate Mazzarella-Minshall

Goji plant

For years doctors and health care professionals have been preaching the importance of maintaining a sensible eating plan and good nutrition and now, thanks in part to the superfood craze, eating smart is all the rage.

Superfoods such as Goji, Noni, Mangosteen and Acai are the new buzzwords being thrown around today. But even if certain organic juices and exotic foods are new and trendy, fun to say and prove to be healthier and higher in vitamins, nutrients and antioxidants (a molecule capable of preventing, slowing or repairing oxidative damage to the body) than their counterparts, most have been around for years and we’ve been eating them for years. So is the superfoods phenomenon a fad, a myth or for real?

Superfoods are a subject of great debate. While there is no scientific definition, typically they are foods deemed to be extra healthy, energy-enhancing, nutrition-filled and nutrient-dense. They possess healing powers, extend life, minimize oxidized free radicals (unstable molecules responsible for aging, tissue damage and some types of diseases) thus slowing down the aging process and additionally they also help protect against many diseases such as Type II Diabetes, Alzheimer’s, certain types of cancer and cardiovascular conditions. So does it really matter if this latest trend is a hip new marketing strategy as long as it’s helping people to become more aware of the importance of their diet, their health and nutrition? After all, we are what we eat and what we eat, and drink, affects our overall health and well-being.

Eating smart is not a secret. The key to wholesome eating has always been and always will be balance, variety and portion control. A well-balanced diet consists of foods high in lean protein, vegetables and leafy greens and fruits while avoiding processed foods high in calories, bad carbohydrates, saturated fat, sugar and starch. If you can include some of the following superfoods into your daily regimen, perhaps you can extend your life, slow down aging and feel better and more energetic while doing it.

A List of supercharged Superfoods and Superfruits with some of their nutritional information and health benefits:

Acai – (Phonetic spelling: ah-sigh-ee) One of the “superiest” of all superfruits is a dark purple berry found in the Amazon Rainforest. Acai is known as one of the healthiest foods in the world, packed with antioxidants, vitamins and minerals, amino acids and fiber. Acai is advertised as heart-healthy, able to improve digestive function, sexual performance and energy; contributes to a sound sleep, strengthens the immune system, slows aging, fights certain types of cancer and is an effective weight loss supplement.

Almonds - A good source of protein, fiber and essential minerals. Almonds are a satisfying snack that can help control the appetite, lower LDL (bad) cholesterol and increase HDL (good) cholesterol and decrease the risk of some types of cancer, diabetes, heart disease and Alzheimer’s.

Apples – Can an apple a day really keep the doctor away? Quite possibly. One of the most popular and healthiest fruits on the planet, it’s hard to resist the taste of a juicy, crisp apple. Apples are a powerful source of antioxidants and fiber. They protect the heart, can help to lower blood cholesterol levels, improve lung capacity and boost alertness. As a weight loss snack, apples are low in calories, fat and sodium and they are a natural diuretic. Research supports that apples can lower the risk of developing several types of cancer, respiratory disease and Type II Diabetes.

Artichokes – It’s hard to imagine that this spiky, thorny vegetable has become one of the most popular and versatile vegetables available. Some believe eating an Artichoke takes a great deal of effort but the delicious taste and nutritional benefits will compensate for the hard work. This heart-healthy vegetable is perfect for the health-conscious and dieters because it is low in calories and fat, high in fiber and it’s a natural diuretic. The list of health benefits from Artichokes is long and impressive but specifically they support a healthy digestive tract, lower cholesterol, stabilize blood sugar, guards against liver disease and can reduce the risk of certain types of Cancer and birth defects.

Avocados – Often called “alligator pears” Avocados are billed as an anti-cancer food. Avocados contain the “good” fat and they are jam-packed with fiber, potassium, magnesium, antioxidants and disease-fighting nutrients. Avocados are good for diabetes, high cholesterol and the skin.

Bananas – Have been around since 600 years BC. They are a good source of fiber, Vitamin B6 and they contain a high dose of potassium, which is effective in lowering high blood pressure.

Beans – Reduce obesity, combat cancer, stabilize blood sugar, prevent constipation and can lower cholesterol. They are rich in Vitamin B, lean protein, fiber, potassium, iron and calcium.

Beets – A low calorie food and a rich source of nutrients, fiber and folic acid. They contain high levels of carotenoids, flavonoids and antioxidants that can help to lower cholesterol. Beets can also strengthen bones, protect the heart and control blood pressure.

Blueberries – Another super superfruit, blueberries are low in calories, destroys free radicals and are filled with fiber, folic acid, Vitamins C and E, nutrients. They are good for the heart and fights against aging.

Broccoli – Beneficial for the bones, the eyesight and it helps fight against birth defects. Broccoli is full of nutrients, antioxidants, folic acid and it is a good source of potassium and beta-carotene.

Cantaloupes - Low in calories, filled with huge amounts of Vitamins C and B6, beta-carotene, potassium, fiber and niacin. Cantaloupe supports the immune system and helps to lower cholesterol.

Carrots – My Mom always encouraged me to eat my carrots by asking, “Did you ever see a bunny wearing glasses?” Carrots are a rich source of beta-carotene that helps improve eyesight, especially night vision. The antioxidant compounds found in carrots help protect against cardiovascular disease and cancer.

Chili Peppers – Some like it hot and chili peppers will not only spice up a meal but also provide relief for inflammation, migraine headaches, and they clear the sinuses. They aid in the fight against high cholesterol, heart disease, cancers and Type II Diabetes. Chili Peppers are a rich source of Vitamins A and C, fiber, potassium and iron.

Cinnamon – A good source of calcium, fiber, iron and magnesium, Cinnamon is especially good for treating Type II Diabetes and lowering LDL cholesterol.

Cranberries - Loaded with antioxidants and other healthy nutrients that help protect against urinary tract infections.

Dark Chocolate – Dark chocolate contains micronutrients that may help to lower high blood pressure, reduce bad Cholesterol and improve circulation. The key words to remember when eating dark chocolate: in moderation.

Flavonoids – Touted for their antioxidant activity and necessary for optimum health. Found in many fruits and vegetables, tea and red wine. Foods rich in Flavonoids may aid in the prevention of cardiovascular disease and cancers.

Flaxseeds – A great source of omega-3 fatty acids; flaxseeds help to reduce heart disease, strokes and inflammatory diseases.

Grapes – Small but mighty! Grapes are filled with nutrients, antioxidants and they are a rich source of potassium and flavonoids. Grapes help fight against many chronic conditions, cholesterol, cancers and heart disease. They are a perfect snack to satisfy hunger but because of their high sugar content they should be eaten in moderation. Grape juice is as good for the heart as a glass of red wine.

Green Tea – Green tea has been around for centuries. The ancient Chinese used green tea to treat infection, headaches and depression, and today green tea is used to treat and prevent cancer, to protect the heart and to lower cholesterol and high blood pressure. Green tea is also effective for weight loss.

Kale –More than just a pretty leafy green garnish on your plate, Kale contains calcium, iron and Vitamins A, C and K and it is abundant in beta-carotene. Kale helps fight against cancers and is good for the eyes and the heart.

Kiwis – These fuzzy little fruits are packed with Vitamins A, C and E and they are also a good source of fiber and minerals such as potassium.

Leeks – A good source of fiber, folic acid, calcium, potassium and Vitamin C. Eating leeks are good with certain types of cancers and arthritis, high cholesterol, cardiovascular disease and a weak immune system.

Mangos – Are not only lush and delicious but they are so good for you too. Rich in Vitamin C, iron, potassium and fiber, Mangos are also an excellent source of antioxidants and good for people with cancer, diabetes, Alzheimer’s and Coronary heart disease.

Mangosteen – May help with many diseases and conditions such as cardiovascular and digestive health, arthritis, colitis, Chron’s Disease, eczema and acne to name a few.

Oats – Are one of the healthiest foods you can eat. Filled with protein, minerals and antioxidants, oats are high in fiber, thus preventing constipation. They are low in calories, can lower high cholesterol and reduce the risk of Type 2 Diabetes.

Olive Oil - Good for the heart and rich in antioxidants, olive oil lowers bad cholesterol levels and increases the good levels.

Onions – an apple a day may keep the doctor away but an onion a day will keep him/her further away. Onions contain Flavonoids, minerals and Cancer-blocking antioxidants. They have a myriad of health benefits; they may help to lower cholesterol, provide protection against stomach cancer and cardiovascular disease and help clear waste materials from all of the body cells.

Oranges – Are loaded with Vitamin C and they are a good source of calcium and iron. Oranges are beneficial with conditions such as high cholesterol, high blood pressure, arthritis and diabetes and they can also help prevent colds and flu.

Persimmon - Could a persimmon a day keep the doctor away? Fast replacing “the apple a day” theory is the persimmon, with its considerable health benefits and medicinal properties. Packed with minerals, nutrients, antioxidants and Vitamins A and C, persimmons are a rich source of fiber and potassium. They support cardiovascular health and help people suffering with disorders such as high blood pressure and hardening of the arteries. Additionally they have been known to improve lung function, reduce internal bleeding, dissolve blood clots and phlegm, and nourish a weakened digestive system. This ancient fruit has been an important part of traditional Chinese medicine for thousands of years and today many people use it as a home remedy to relieve persistent coughs and constipation, hangovers, hemorrhoids and hiccups. Although the peel is not eaten, if applied to the face, Persimmon peel can be used as a beauty aid to brighten the complexion.

Pomegranate - A native of Persia, this superfruit is one of the oldest fruits known to man and its origins can be traced back to nearly 4000 B.C. Historians believe the pomegranate, not the apple, was the forbidden fruit that tempted Eve on that fateful day in the Garden of Eden. This “Jewel of Winter” is cultivated in warmer climates and is only available fresh about six months out of the year; from August to November or October to January. Pomegranates are rich in antioxidants and minerals. They aid against bad cholesterol, heart disease, arthritis, Alzheimer’s and cancer.

Pumpkin - This fall fruit lowers the risk of various Cancers. It contains fiber, beta-carotene, vitamins and minerals, essential fatty acids and plant-based protein.

Soy — Lowers cholesterol, improves heart and bone health, and reduces menopausal symptoms.

Spinach – Is good for the body. After all, it made “Popeye” strong and kept him healthy. Chock-full of calcium, Vitamins A and C, folic acid and magnesium, spinach may reduce the risk of certain types of cancer, protect against heart disease, help prevent cataracts and may slow age-related macular degeneration.

Spirulina - Maintains healthy levels of cholesterol and supports an overall good cardiovascular function.

Squash - Although all squashes have nutritional benefits, the winter squashes like acorn, butternut and spaghetti squash contain more Beta-Carotene and Vitamins B1 and B6 than the summer squashes. Winter squashes are a good source of complex carbohydrates, fiber, potassium, iron, niacin and Vitamin C. They protect against many cancers, cataracts, heart disease and Type II Diabetes.

Strawberries – Low in calories, high in folic acid, flavonoids, iron and Vitamin C. Strawberries provide a good source of dietary fiber, potassium and antioxidants while boosting memory and reducing the risk of certain types of cancers.

Sweet Potato – The oldest vegetable known to man, sweet potatoes supply sufficient amounts of antioxidants like Vitamins A and C, minerals, potassium, fiber and beta-carotene. They may help fight cancers, Rheumatoid Arthritis, stomach and the colon conditions, heart disease and balance the glycemix index of diabetes.

Tomatoes – A member of the deadly nightshade family they were once considered a poisonous food. Today the popular tomato is used as a vegetable but is actually considered the number one “fruit” in the world. Rich in Vitamin C and the powerful antioxidant Lycopene; tomatoes may reduce certain types of cancer and cardiovascular Disease.

Watermelon – This superfruit is heart-healthy, thirst-quenching and energy-boosting. It contains Vitamin A, B6 and C; beta-carotene, fiber and the powerfully important antioxidant, Lycopene, which may prevent heart disease, certain types of cancer such as Prostate and Breast cancer and macular degeneration. Watermelon is low in calories, fat and sodium and is completely free of cholesterol.