Now Reading: A Bold Look at Super Foods
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A Bold Look at Super Foods
What about “super foods”? Are they better foods? Are they worth the extra cost? Are there risks with eating them?
Advertisers have gotten in on the act by using the term “super foods” to get people to buy these foods. Sometimes they will say almost anything to get people to buy them. While we should share information about the benefits of our food we should tell the whole truth about them. There are no standard criteria of any legal definition for the term “super food”.
Here are a few examples of what people think are “Super Foods”:
Kale
Kale is a slightly bitter, leafy green vegetable that’s rich in vitamin K, folic acid, and calcium. One cup of kale provides 550 micrograms (mcg) of vitamin K, which is equivalent to over 680 percent of a person’s daily needs. It also contains indole-3-carbinol, a compound thought to lower cancer risk, although there are no clinical trials to prove this claim.
While kale is often touted as a superfood, it’s important to note that it may not be suitable for everyone.
For instance, individuals taking blood thinners should be cautious, as the high vitamin K content can interact with these medications. Additionally, kale contains oxalates, which may contribute to kidney stones and raw kale can act as a goitrogen, potentially reducing thyroid function. Some people may also experience intestinal gas and bloating from consuming raw kale.
For those on blood thinners, with hypothyroidism or who have had oxalate kidney stones, it is advisable to avoid concentrated juiced kale. Cooking kale can deactivate some of its goitrogenic properties, making it safer to consume. Most healthy individuals can enjoy a couple of servings of cooked kale per week without issues. However, kale ranks third on the list of fruits and vegetables most at risk of contamination with pesticides, so it should be washed thoroughly before use. Remember, there are other vegetables that provide good nutrition as well.
Goji Berries
Goji berries are small, red fruits with a sweet and slightly sour taste, often found in dried form similar to raisins. They are a good source of vitamins C and A, fiber, iron and zinc. Additionally, goji berries contain all eight essential amino acids and provide 10% of your daily protein needs.
Despite their nutritional benefits, goji berries can interact with certain medications. People using blood thinners, diabetic medications or blood pressure medications should consult their doctor before adding goji berries to their diet. There is also some concern that goji berries might cause the uterus to contract, so pregnant women should seek medical advice before consuming them. One-fourth cup of goji berries provides 340% of the recommended daily intake for vitamin A, so it’s important to limit consumption to avoid vitamin A toxicity.
Most studies on goji berries are poorly designed and have inconclusive results, indicating that more research is needed to confirm their health benefits. Additionally, goji berries are more expensive than other berries. If you’re looking for foods with similar nutritional value, strawberries, raspberries, cranberries, grapes and blueberries are less expensive and good alternatives.
Chia Seeds
Chia seeds are tiny black seeds from the plant Salvia hispanica, which is related to mint. A one-ounce serving of chia seeds contains fiber, protein, provides 18% of the daily calcium, 30% of the daily manganese, 30% of the daily magnesium and 27% of your daily phosphorus needs. Chia seeds also contain zinc, vitamin B3 (niacin), potassium, vitamin B1 (thiamine) and vitamin B2.
While chia seeds are safe for most people, they may pose a choking risk if not consumed properly. Dry chia seeds can absorb about 10–12 times their weight in liquid, swelling up and potentially becoming lodged in the throat. To reduce this risk, it’s recommended to soak chia seeds for at least 5–10 minutes before eating them. People with difficulty swallowing should exercise extra caution when consuming chia seeds.
Quinoa
Quinoa is a yellowish pod that is the seed of a plant called Chenopodium quinoa, native to Peru and related to beets, chard and spinach. There are approximately 1,800 types of quinoa, with seeds that can be black, red, white, purple, pink, yellow, gray, orange or green. In the United States, white and red quinoas are commonly available, with white quinoa being more flavorful and red quinoa containing more nutrients. Quinoa is naturally gluten-free and one cup of cooked quinoa contains 21% of the recommended daily intake of fiber. It is also a good source of protein, fiber, iron, copper, thiamin, vitamin C, vitamin E and vitamin B6.
However, eating too much quinoa can cause an overload of potentially gut-irritating compounds, leading to stomachaches, itchy skin, hives and other common symptoms of food allergies. The seed and its coating contain saponins, which could cause these issues. To reduce the risk, it is advisable to rinse quinoa thoroughly before cooking to remove the saponins.
Blueberries
Blueberries are low in calories but high in nutrients, including fiber, vitamin C, vitamin K and manganese. They are also packed with antioxidants, particularly anthocyanins, which may reduce oxidative stress and lower the risk of chronic diseases. Blueberries have been linked to improved brain function and memory, as well as a reduced risk of heart disease.
Salmon
Salmon is an excellent source of high-quality protein, vitamins and minerals, including potassium, selenium and vitamin B12. It is also one of the best sources of omega-3 fatty acids, which are essential for brain health and reducing inflammation. Regular consumption of salmon has been associated with a lower risk of heart disease, improved brain function and better mental health.
Avocado
Avocados are rich in healthy monounsaturated fats, fiber and various important nutrients, including potassium, vitamin K, vitamin E and B vitamins. They are also high in antioxidants, such as lutein and zeaxanthin, which are beneficial for eye health. Avocados are thought to help improve heart health by lowering bad cholesterol levels and increasing good cholesterol levels.
Turmeric
Turmeric is a spice that contains curcumin, a compound with powerful anti-inflammatory and antioxidant properties. Curcumin has been shown to improve symptoms of depression and arthritis and may also help prevent heart disease, cancer and Alzheimer’s disease. However, the curcumin content of turmeric is not very high, so supplements are often used to achieve therapeutic effects.
Green Tea
Green tea is rich in antioxidants and polyphenolic compounds, which have strong anti-inflammatory effects. One of the most prevalent antioxidants in green tea is the catechin epigallocatechin gallate (EGCG), which is believed to protect against chronic diseases, including heart disease, diabetes and cancer.
Leafy Greens
Dark, leafy greens are a good source of vitamin A, vitamin C, calcium and phytochemical.
Phytochemicals are naturally occurring compounds found in plants. They are not essential nutrients like vitamins and minerals, but they offer various health benefits. Here are some key points about phytochemicals:
• Functions in Plants: Phytochemicals help plants resist infections from fungi, bacteria and viruses and protect against consumption by insects and other animals.
• Types: There are thousands of phytochemicals, including carotenoids, flavonoids, polyphenols and more. Each type has unique properties and benefits.
Health Benefits: Phytochemicals have antioxidant properties, which help neutralize harmful free radicals in the body. They can reduce the risk of chronic diseases such as heart disease, cancer, and diabetes.
Cruciferous vegetables, such as broccoli, cauliflower, and Brussels sprouts, are incredibly beneficial for your health. Here are some key reasons to include them in your diet:
1. Rich in Nutrients: These vegetables are packed with essential vitamins and minerals that include vitamin C, E, K, folate and fiber.
3. Cancer Prevention: Studies suggest that the compounds in cruciferous vegetables, such as glucosinolates, may help lower the risk of certain cancers, including breast, prostate and colorectal cancers.
5. Weight Management: Low in calories but high in fiber, cruciferous vegetables can help you feel fuller longer, making them a great addition to a weight loss or weight management diet.
While superfoods like kale, goji berries, chia seeds and quinoa offer numerous health benefits, it’s important to consume them in moderation and be aware of potential interactions with medications and health conditions. Diversifying your diet with a variety of nutrient-rich foods can help ensure you receive a broad spectrum of nutrients and health benefits. Always consult with a healthcare provider before making significant changes to your diet, especially if you have underlying health conditions or are taking medications.
You also have to remember there is no single food that can give you all your nutritional needs. You need to eat a variety of foods to get in all of your nutritional needs. Lots of new nutritional fads pop up, make false claims concerning certain individual foods or food derivatives, which can ensure your health, cure disease, prolong life or reduce your weight. A thorough understanding of the principles of good nutrition is your best defense against misleading information.
Before starting any health or fitness program consult your physician.
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