Grow in Health and Happiness
Superfoods
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
Antioxidants
Compounds that help quench the activities of free radicals (unstable molecules) that can damage the body’s cells. Free radicals are produced as normal by-products of metabolism and by external factors. Poor diet (too much processed food, sugar, and alcohol), excessive exercise, poor sleep, emotional stress and exposure to environmental toxins can drive the production of free radicals in the body. When more free-radicals are made than the body can handle oxidative stress occurs. Oxidative stress sets the stage for disease like diabetes, heart disease, brain illness, cancer, and autoimmune conditions.
Anthocyanins
Water soluble vacuolar pigments found in red, purple, blue, or black fruits and vegetables, that have anti-inflammatory, anti-viral, and anti-cancer benefits.
Beta-Carotenoids
Strongly colored red-orange pigment, our body converts beta carotene into vitamin A (retinol). We need vitamin A for healthy skin and mucus membranes, our immune system, and good eye health and vision.
Catechins
A class of flavonoids that help protect plants from environmental toxins, repair damage, and give certain foods, such as wine, tea, and chocolate their color and taste. They have been found to have potent powerful antioxidant effects in people.
Carotenoids
Includes beta-carotene, alpha-carotene, and beta-cryptoxanthin. Plant pigments responsible for bright red, yellow, and orange hues in many fruits and vegetables. These pigments play an important role in protective health benefits.
Ellagic acid
A polyphenol that has potent antioxidant activity. It plays an important role in heart disease and cancer fighting potential. Cell studies have found that ellagic acid may induce cell death in cancer cells and help eliminate cancer-causing substances from the body.
Ellagitannins
Polyphenols found abundantly in pomegranates. Punicalagin, an ellagitannin that is unique to pomegranates, contributes to more than 50% of its antioxidant activity. In the body, ellagitannins are converted to Ellagic acid and urolithins, two compounds with potent anticancer properties
Flavonoids
Catechin, epicatechin, quercetin, and kaempferol, to name a few. A powerful antioxidant that helps the plant, and people eating the plant, be protected from environmental toxins and help repair damage to cells.
Iodine
The World Health Organization estimates that nearly 2 million people world wide are deficient in iodine, which can lead to goiter and hypothyroidism.
Lycopene
A powerful antioxidant with many health benefits, including heart health and a lower risk of certain types of cancers. While it can be found as a supplement, it may be most effective when consumed from lycopene-rich foods like tomatoes and other red or pink fruit.
Lutein
This is one of more than six hundred types of carotenoids, pigments that give fruits and vegetables their rich red, orange, and yellow colors and serve as powerful antioxidants that protect against heart disease and are anti-cancer. Also protects eyes from age-related conditions.
Omega 6 and Omega 3 fatty acids
Both are important for health, but need to be consumed in the right amounts. Experts estimate that the ideal ratio of omega 6 to omega 3 fatty acids is 1:1. However, most Americans consume these fats 10:1. Too much omega 6 is associated with inflammation. To reduce the ratio, reduce the amount of processed and fast foods and increase intake of omega 3’s (walnuts, chia seeds, hemp seeds, and flax seeds).
Phycocyanin
An antioxidant responsible for the deep blue-green color. Found in spirulina and chlorella superfoods.
Phytochemicals
Any of various compounds found in plant foods such as fruits, vegetables, whole grains, beans, nuts, and seeds. In laboratory studies, many phytochemicals act as antioxidants, neutralizing free radicals and removing their power to create damage.
Phytonutrients
Nutrients from a plant that have antioxidant and anti-inflammatory activities. They may enhance immunity and intercellular communication, repair DNA damage from exposure to toxins, detoxify carcinogens, and alter estrogen metabolism.
Phytosterols
Plant-based compounds that inhibit the absorption of cholesterol and lower total and LDL (“bad”) cholesterol levels. Some studies have found that the higher the intake of phytosterols, the more a plant may decrease cancer risk.
Proanthocyanins
May protect the heart and cardio-vascular system. Proanthocyanins may work as antioxidants and block nitrosamines from forming. They may protect healthy cells from their effects. They work with Vitamin C to lower the risk of breast cancer.
Polyphenols
Interfere with the pathways involved in the growth and development of fat cells, reduce inflammation, prevent fat deposits (to keep existing fat cells from getting bigger), and inhibit the production of new fat cells to keep them from increasing in number. Polyphenols are a broad class of phytochemicals that include both nonflavonoids (like anthocyanins in berries and catechins in green tea). They have a protective effect on the heart, anti-cancer properties, and may even play a role in maintaining a healthy weight.
Pre-biotic
Compounds that support the growth of beneficial bacteria.
Pro-biotic
Beneficial bacteria that are found in fermented foods or probiotic supplements.
Scopoletin
A polyphenol that has anti-inflammatory, antibacterial, antifungal, and analgesic (pain relieving) properties.
Sulforaphane
A potent cancer fighting compound that is produced in the body after you consume broccoli sprouts. Researchers have found that sulforaphane helps inhibit the growth and spread of certain cancer cells, including those of the breast, prostate, cervix, and bladder. It is also involved in certain detoxification pathways in the body that help prevent toxins we are exposed to from becoming carcinogenic. Good sources of sulforaphane include cruciferous vegetables like cauliflower, cabbage, and brussels sprouts.
Tannins
One such tannin is ellagitannin, found in pomegranates. A class of astringent, polyphenolic biomolecule that bind to and precipitate proteins and various other organic compounds including amino acids and alkaloids. They have both positive and negative effects on the body. The positive health benefits of tannins come from its anti-carcinogenic and anti-mutagenic properties, mostly due to its anti-oxidizing nature. Tannins are responsible for the color of brown for dark teas, red for wines, and black for coffee.
Theobromine
Theobromine has diuretic, stimulate and relaxing effects, can lower blood pressure because it can dilate blood vessels.
Vitamin B12
Because the only known source for B12 are animal sources, this is one supplement that may need to be added, especially for vegans. An estimated 40% of the U.S. population is deficient. Deficiencies have been associated with fatigue, numbness, and tingling in the arms and legs. Vitamin B12 is an important nutrient for healthy metabolism and nerve function. Some superfoods have small amounts of B12.
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
Avocado
Researchers at Ohio State University found that avocado enhanced the absorption of fat-soluble carotenoids, and the beneficial fat is necessary for good health. Incredibly nutrient dense in potassium and packed with folic acid, magnesium, and antioxidants like vitamin E. An excellent source of fiber, which is good for gut, health, and weight management, abundant heart-healthy and cancer fighting carotenoids. Ohio State also proved that avocados prevented the growth and proliferation of both precancerous and malignant oral cancer cells, and inhibits the growth of prostate cancer cells.
Cacao
“Food of the Gods,” a superfood used in Mayan and Aztec cultures. Heart healthy and mood-boosting compounds make this superfood for the heart and soul. Two tablespoons (12 g) of raw cacao powder contains 2 grams of protein and 4 grams of dietary fiber, and a good source of minerals like potassium, magnesium, iron, and calcium. Although chocolate contains about 12 grams per ounce of fat, the fat is the form of oleic acid, the same monounsaturated fat found in avocados and olives. The remaining fat is saturated, but more that half of it is stearic acid, which unlike other saturated fats, appears to have no effect on cholesterol. Cacao may even help reduce blood pressure, lower total cholesterol and LDL (bad cholesterol) levels, increase blood flow to the heart, and make platelets less sticky (and less likely to cause clots associated with heart attack and stroke). Dark chocolate may also help improve blood-sugar levels and insulin sensitivity, both of which play an important role in diabetes. A mood-booster can help with cognition, likely due to the flavonoids and stimulants like caffeine and theobromine. One study found that dark chocolate 70% or higher lessens the symptoms of chronic fatigue syndrome, and lessen the stress hormone cortisol. Avoid cacao powder that has been alkalized, for the process reduces the nutrient density of the cacao bean powder.
Cherry
A study published in Beijing found that the darker the cherry the more beneficial poylphenols are present. Cherries lower blood sugar, ease arthritis, and aid in sleep. Containing high levels of melatonin, a hormone that is produced by the brain and helps regulate the quality and quantity of sleep. Another study found that participants who ate about 45 cherries a day experienced 18 to 25% decrease in certain inflammation markers. One ounce of cherry concentrate diluted in 8 ounces of water helped participants sleep longer and have a better quality of sleep.
Coconut
While high in fat, not all fats are created equal. The medium chain fatty acids (MCFAs), whose properties and metabolism are very different than the long chain fatty acids found in animal fats. MCFA’s in coconut oil and in the meat of the coconut are rapidly and efficiently digested, absorbed, and utilized. They give your body quick energy, boost metabolism, enhance fat burning, and help prevent fat accumulation in the body tissues. Some studies found that coconut oil has no effect on cholesterol while others have found that it may help lower cholesterol and blood sugar levels while improving insulin sensitivity. Coconut oil is an excellent source of lauric and other fatty acids, which support the immune system and have antiviral, antifungal, and antimicrobial properties. The lauric acid is a potent natural moisturizer and may help eliminate skin conditions like atopic dermatitis, psoriasis, eczema, and acne (all of may result from bacteria, fungi, and viruses).
Cupuacu
The fruit of a tree originating in South America is high in phytonutrients with strong anti-inflammatory activities. Contains a number of polyphenols, including theograndins, along with 9 other flavonoids such as catechin, epicatechin, quercitin, and kaempferol. Theograndins, which appear to be unique to cupuacu, have demonstrated both strong antioxidant activity and the ability to destroy cancer cells. Can be found in health food stores or online. If sold as a juice be sure that it is 100% cupuacu juice.
Grapes
Heart healthy super food. Packed with antioxidants and phytochemicals (in levels that rank as high as blueberries in nutritional density). Research has found that grapes may reduce heart disease. Grapes may have an anti-aging effect, rich in resveratrol, probably the most widely known polyphenol. A study followed two thousand adults for ten years, and researchers found that drinking grape juice more than 3 times a week reduced the risk of developing Alzheimer’s disease by 76% compared to drinking less than once per week.
Mangosteen
“Queen of fruit” (Coconut oil helps the absorption of Mangosteen’s beneficial polyphenols) An Asian fruit, it is touted for its free-radical-scavenger ability, infection-fighting fruit. In Asian culture, traditional healers have used mangosteen to treat abdominal pain, ulcers, and dysentery. Also used topically to treat skin conditions like eczema and infections. The xanthones, a group of polyphenols, has the ability to scavenge cell-damaging free radicals. Researchers have found that just 2 ounces of the powder is enough to raise antioxidant levels in the body.
Noni
Noni fruit is rich in scopoletin, a polyphenol that according to the University of Hawaii has antibacterial, antifungal, anti-inflammatory, and analgesic properties. It may also help lower blood pressure, act as a natural vasodilator (relaxes and widens the blood vessels), prevent and treat allergies, headaches, depression, Alzheimer’s disease, and other conditions. The fruit contains beneficial polysaccharides, help activate the immune system’s important B and T cells, white blood cells that help your body fight infection. Studies have shown that the antioxidants and anti-inflammatory properties, including heart healthy polyphenols, cancer fighting iridoids, and immune boosting polysaccharides. Noni is usually sold as a juice. Be sure to get 100% Noni juice.
Olives
Olives have a compound called oleocanthal, which appears to have anti-inflammatory properties similar to that of ibuprofen, a nonsteroidal anti-inflammatory drug (NSAID). Like avocados, olives were once shunned because of their high fat content. The fat in olives is 70% oleic acid, a heart healthy monounsaturated fat. Researchers have found that these fats may help lower total LDL (“bad”) cholesterol and increase HDL (“good”) cholesterol levels. Olives also contain health-promoting compounds, including pigments like chlorophyll, cancer fighting and skin-protecting carotenoids like beta-carotene and lutein. Eating olives may lower the risk of certain cancers. Italian researchers found that women who consumed 2 tablespoons of olive oil per day were 30 % less likely to be associated with increased breast cancer risk than those who ate less. Researchers also found that oleic acid may turn off certain breast cancer promoting genes and compounds in olives called tritepenes may help stop the growth and proliferation of breast and other cancer cells, including those of the colon, prostate, and skin. It is recommended to use organic, cold-pressed, extra-virgin olive oil. The first pressing contains more oleic acid than other grades of oil.
Pomegranate
Native to the Middle East, pomegranates are cultivated throughout the world, including the Mediterranean and the United States. This super food is a good source of fiber, vitamin C, and potassium. What makes pomegranate such a superstar is its remarkable antioxidant and inflammatory suppressing phytonutrients. Research has identified more than 120 different phytochemicals in pomegranates. Cancer fighting and heart healthy, researchers found that pomegranate juice had the greatest antioxidant capacity of thirteen different fruits – more than red wine, green tea, and acai berry juice. The University of California, Los Angeles, tested the effects of pomegranate on PSA (prostate-specific antigen) and found that 85% of patients who consumed 8 ounces of pomegranate slowed the rise of their PSA levels.
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.
Super Vegetables & Legumes
Carob
Native to the Mediterranean and originates from the pods of the carob tree, edible carob pods are fiber rich and nutrient dense and are usually put into a powder form. Packed with numerous minerals, including magnesium, potassium, iron, and calcium, carob is used in the place of cacao for those wanting to avoid stimulants. Like chocolate carob contains polyphenols, such as gallic acid, appearing to have strong antioxidant and cytotoxic activities against cancer cells, including those of the cervix and colon. Several studies have found that the addition of carob bean gum (also called locust bean gum) to infant formula helps reduce reflux and vomiting because of its thickening abilities.
MACA
MACA is an annual plant that grows in the high elevations of the Andes. Known to increase stamina and may boost libido. Diverse in vitamins, minerals, amino acids, and fats. MACA is known as an adaptogen, which enhances the bodies natural ability to respond to physical or emotional stress.
Mesquite
An edible pod of the leguminous trees and shrubs native to North and South America. Low in the glycemic index, Mesquite tastes rather sweet but does not affect rises in blood sugar. High in fiber, this superfood boosts beta cells, the cells responsible for producing and secreting insulin. The extract also acts as an angiotensin converting enzyme (ACE) inhibitor, preventing the body from producing angiotensin 11, a substance that can cause the blood vessels to narrow and release hormones that will raise blood pressure.
Mushrooms
Mushrooms are technically a fungus, and commonly referred to as "miniature pharmaceutical factories," because of their hundreds of health promoting nutrients and compounds. Anti-oxidant rich and anti-inflammatory fungi have strong immune-boosting, anti-cancer, anti-tumor, and antiviral properties. The nutrient and phytochemical content depends on the mushroom, but most are a good source of B-vitamins, riboflavin, niacin, copper, and potassium. High in selenium, a trace mineral with strong antioxidant and free-radical-scavenging abilities. A high source of lentinan, a beta-glucan polysaccharide that helps boost the immune system and fights off infections and cancer cells which trigger them to self-destruct.
Pumpkin
Pumpkin contains carotenoids, like beta-carotene, associated with a reduced risk of cancer, heart disease, and diabetes. However, researchers have found that supplements may actually increase your risk of certain cancers – especially in smokers. So, to boost health promoting phytonutrients, skip the supplement and choose whole foods whose compounds work synergistically to benefit health. Pumpkin is also high in heart healthy phytosterols and cancer-crushing carotenoids, and may reduce risk of lung, colon, breast, prostate, and other cancers.
Sea Vegetables
Commonly known as seaweed, has long been used in Asian cultures as food and medicine. Rich in nutrients, including antioxidants, Vitamins A, C, and E and minerals like calcium, magnesium, and iron. They contain energy boosting and stress-reducing B-complex, fiber, and omega-3 polyunsaturated fats, which may help reduce inflammation. Researchers have found that these compounds stimulate proteins in the energy centers of fat cells involved in burning fat and boosting metabolism.
Yacon
Yacon is a pre-biotic tubor, found in the Andes mountains and in South America. “Water Root,” is a juicy water-rich vegetable with the sweet flavor of an apple. Puruvians used yacon root to treat high blood sugars and kidney problems. Researchers have found that its carbohydrate, which are in the form of (FOS), fructooligassacharides, cannot be absorbed by the body, for an alternative to sweetener. With beneficial FOS, antioxidants and polyphenols that may help in digestion, lower blood fats, and even build strong bones.
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
Cayenne Pepper
Cayenne peppers are the fruit of bushes native to Central and South America. They are rich in potent phytochemicals which have antioxidant, anti-inflammatory, and anticancer properties. Researchers have found that cayenne also helps reduce inflammation, and also serves as a natural form of pain relief for conditions like back pain, osteoarthritis, rheumatoid arthritis, nerve pain, and headaches. Studies have shown that capsaicin may reduce blood cholesterol and triglyceride levels, prevent blood clots associated with heart attacks, strokes, and stop the proliferation of cancer cells, including those of the liver, breast, prostate, brain, and skin. Adding a sprinkle or drops of cayenne to lemon water in the morning is a great way to invigorate metabolism and awaken digestion.
Cinnamon
According to the National Center for Complimentary and Alternative Medicine of the National Institutes of Health, cinnamon is toxic after 6 grams a day (1 ½ teaspoons).
Two teaspoons over an extended period of time can be toxic, but levels 5 grams and below lower blood sugar and lipid levels. Cinnamon has been described as the anti-inflammatory, anti-tumor, antimicrobial, and antiviral food. The U.S. Department of Agriculture studied the effects of 49 different herbs, spices, and medicinal extracts on glucose and insulin activity. They found that cinnamon had the best effect on lowering blood sugar levels, particularly with those with type 2 diabetes.
Garlic
Did you know that 70% of your immune system is located in the gut? Garlic promotes the growth of beneficial bacteria while destroying harmful bacteria in the gut. To boost immune system and fight off infection, try consuming one to two cloves of garlic a day, particularly when you find a cold coming on. Garlic is packed with numerous antioxidants like selenium and vitamin C, and heart protecting phytochemicals like flavonoids. The best-known property of garlic is the Sulphur-based compounds that give garlic the pungent taste. These compounds (including allicin, diallyl sulfide [DAS], diallyl disulfide [DATS], thiacremonone and s-allyl cysteine sulfoxidex), have strong anti-inflammatory and antioxidant activities that have a protective effect on the organs. Researchers have found that these sulfur compounds help guard the liver, heart, intestines, lungs, brain and kidneys from harmful effects of heavy metals, alcohol, medications, toxins like smoke, and more.
Ginger
Ginger is a rhizome (underground) plant. Researchers have found that ginger has antioxidant and anti-inflammatory properties that may help calm an upset stomach, improve risk factors associated with heart disease, destroy cancer cells, and even improve blood sugars. Ginger has natural blood thinning effects similar to aspirin, and may help prevent accumulation of platelets that can lead to clogged arteries and increased risk of heart attack and stroke. Ginger has the same anti-inflammatory and pain-relieving properties of nonsteroidal anti-inflammatory drugs (NSAIDs) like ibuprofen without the negative side effects associated with NSAIDS use. And according to researchers consuming ginger in doses of 30 to 500 milligrams daily over four to thirty-six weeks may reduce hip and knee pain in those with osteoarthritis. Fresh ground ginger root can stay unpeeled in the refrigerator for several weeks. Grated, ginger makes a great tea, can be used in soups, stir-fries, and vegetable dishes.
Oregano
Used for thousands of years as food and medicine, oregano is native to Europe, and is packed with potent compounds that help with oxidative stress and fight inflammation. Oregano has numerous vitamins, minerals, phytochemicals, and small amounts of fiber. Oregano eases inflammation associated with arthritis, allergies, and asthma. Research has also found that oregano may prevent platelets from clumping together and sticking to the walls of blood vessels (preventing clots that can lead to heart attack and stroke). Researchers also found that compounds in oregano help protect cells from DNA damage, activate detoxification pathways in the liver, and prevent the growth and spreading of certain cancer cells such as melanoma.
Turmeric
In a study published by the Journal of Alternative and Complimentary Medicine, researchers compared the effects of 800 milligrams per day of ibuprofen to 2 grams per day of curcumin in more than 100 participants with osteoarthritis. After 6 weeks, they found that both groups experienced significant improvements in pain and joint function, with curcumin being just as effective as ibuprofen without the harmful side effects. Researchers also found that curcumin-rich turmeric crosses the blood-brain barrier, where it prevents brain-clogging proteins (beta-amyloids) from collecting and forming plaque that can lead to decreased brain function such as Alzheimer’s disease. Researchers found that in twenty-seven patients that after 6 months these individuals in the curcumin group had higher blood levels of beta-amyloids, suggesting that these brain damaging proteins were being cleared from the brain and sent into circulation to be detoxified.