Superfoods for Healthy Living
Functional Medicine philosophy
The Functional Medicine philosophy is that food is medicine. Functional medicine specialists believe that many medical maladies can be treated by merely improving one’s diet. The Standard American Diet (SAD) is not likely to create good health for you, because it is generally highly processed, high in hydrogenated and animal fats, and low in complex carbohydrates, fiber, and plant-based foods. The good news is that you have a choice to eat foods that will support your health and may allow you to discontinue cholesterol blood pressure medications but don't do so without consulting your physician.
What are superfoods? They are whole, unprocessed, nutrient-dense foods that are chock-full of vitamins, minerals, flavonoids, and antioxidants that are powerful enough to lower your cholesterol, and reduce your risk of cancer, diabetes, and heart disease. The bonus is that many can help to normalize your weight and improve your mood. So if you are concerned about health risks or are interested in trading your cholesterol and blood pressure medications in for foods that may accomplish the same goals without the side effects, read on. You may be surprised at how many of these foods you are already incorporating in your diet. As you read the benefits of these foods, you may find that you want to include more of these foods that confer benefits specific to your health concerns.
Superfood Vegetables
Asparagus is rich in bone-building vitamin K and folate. It is also a natural diuretic.
Beets are abundant in the antioxidant betalain, a vital phytonutrient that is cancer-fighting. Beets not only protect your liver but they dilate your vessels, which allows blood to flow more easily to deliver oxygen to all the cells in your body.
Artichokes are high in protein (10 grams for one artichoke) and contain calcium and folic acid. These vegetables are excellent for detoxing the liver, so next time you overdo the alcohol, have an artichoke for breakfast.
Bok choy is calcium-rich and is purported to prevent PMS symptoms.
Broccoli has more polyphenols than most other vegetables. It not only boosts immune function and lowers the incidence of cataracts but it supports cardiovascular health, builds bones, and fights birth defects as well.
Collard greens are rich in vitamin A, zeaxanthin, lutein, all of which support eye health. They are loaded with calcium and iron as well.
Cauliflower is rich in cancer-fighting glucosinolates.
Edamame (soybeans) is a fiber-rich source of plant protein that contains folate and cholesterol-lowering phytosterols.
Garlic is rich in inulin, vitamin b-6, vitamin C, phosphorus, potassium, zinc, selenium, polyphenols, and the amino acid arginine. It has rich sulfur-containing compounds that have antiviral, antifungal properties, the most important of which is allicin, an amino acid, which is not present in fresh garlic but formed as soon as cloves are crushed, chewed, or cut.
Jicama is a crunchy South American root vegetable that is rich in inulin, vitamin C and fiber.
Lentils are a great source of fiber-rich vegetable protein that is loaded with iron, potassium, magnesium, many phytonutrients, and the important B vitamin, folate.
Mustard greens are rich in Vitamin K and are good for bone strength and blood. They are rich in sulforaphanes that aid the body in ridding itself of bile acid in our guts. The body uses bile acids to manufacture cholesterol, so eliminating this from the body results in lower cholesterol production.
Onions are an inulin rich source of two phytonutrients that support health, flavonoids and the combination of over 50 sulfur-containing compounds. To maximize the health benefits of onions, let them sit for 5 – 10 minutes after cutting before cooking. Heat deactivates the thiopropanal sulfoxide, so you need to give it time to fully develop before heating.
Oranges are loaded with vitamin C, and one medium-size orange contains 130 percent of the vitamin C required in a day. Vitamin C strengthens the immune system, aids in wound healing and maintenance of healthy skin, gums, and connective tissue.
Pumpkin, even the pureed form in a can, is loaded with fiber, iron, vitamins C and E, potassium, pantothenic acid, magnesium and alpha- and beta-carotenoids, which have been linked to health-promoting and disease-fighting activities, including reduction in the risk of lung, colon, bladder, cervical, breast and skin cancers. They also lower rates of heart disease. Carotenoids are also known for reducing the risk of cataracts and macular degeneration.
Mushrooms provide bio-active compounds that are purported to improve immune function and lower the risk of heart disease and cancer. They are also are rich in inulin, B vitamins, vitamin D and the critical mineral, selenium. Mushrooms are very high in phenolic compounds that are known for their antioxidant capabilities. They are particularly high in ergothioneine, a powerful antioxidant. Low levels of ergothioneine are associated with oxidative damage to DNA. Shitake mushrooms, known for their medicinal applications, provide a strong antiviral effect, inhibiting pathogens, such as parasites, viruses, and bacteria. They contain lentinan, which strengthens the immune response, helping to clear out infection and disease. Lentinan is known to aid in the treatment of immune disorders, such as chronic fatigue syndrome, AIDS, and cancer. Shitake mushrooms also help to regulate blood pressure and lower cholesterol.
Red peppers are not only packed with vitamins A and C, and beta carotene, they contain a variety of antioxidants, including capsanthin, quercetin, and luteolin, which may lower the risk of certain cancers, heart disease, and stroke.
Spinach is rich in vitamin K, carotenoids, antioxidants, coenzyme Q-10, B vitamins, minerals, chlorophyll, polyphenols, betaine, and plant-derived omega 3 fatty acids.
Sweet potatoes are rich in beta-carotene and antioxidants and vitamins A and C. The purple sweet potatoes are most abundant in nutrients, but if you can't find them, get the orange sweet potatoes.
Tomatoes in the form of sauces are rich in lycopene, which keeps your heart healthy, skin youthful, and is vital for prostate health.
Watercress is very high in vitamin K, zeaxanthin, lutein, beta-carotene and phytochemicals.
Zucchini is loaded with the antioxidants, lutein, and zeaxanthin.
Superfood Fruits
Apples are a good source of Vitamin C, potassium, and fiber, which aids in digestion. They also contain polyphenols, flavonoids, and the antioxidant quercetin, which is linked to improved pulmonary function. It is important to eat the skin because it has two to six times the antioxidant value of the flesh alone.
Acai juice is an anthocyanin-rich berry juice that can dramatically boost the antioxidant levels in your blood. It has been purported to improve metabolism for weight-loss benefits.
Avocados are a great source of monounsaturated fat, which is oleic acid that may help in lowering LDL cholesterol and increase HDL cholesterol.
Blueberries have incredibly high levels of antioxidant phytonutrients. Try to eat organic blueberries, because the non-organic berries are, unfortunately, saturated with pesticides.
Lingonberries a potent Scandinavian superfruit that has 30% more antioxidant power than blueberries, is antibiotic and anti-inflammatory. They prevent oxidation of tissues, which helps to prevent cancer and diabetes. Additionally, they can prevent bad cholesterol from damaging arteries. The problem is that these are not widely available, but you may be able to find them at a health food store or online. They are available in supplement form if you can't find the fruit.
Strawberries are rich in ellagitannins, phytochemicals that may inhibit the growth of cervical and colon cancers.
Blackberries are rich in antioxidants.
Grapes are a rich source of resveratrol, which is known to protect against heart disease.
Kiwi is loaded with vitamin C and has been shown to reduce asthma-related wheezing. They are anti-inflammatory and lower the risk of cardiovascular disease and cancer.
Oranges are not only a great source of vitamin C, but they have also been shown to have a role in the prevention of cancer, stroke, diabetes, and other chronic ailments. The oil contained in the peel is a phytonutrient known as limonene, which reduces the activity of proteins that trigger abnormal cell growth. It stimulates our antioxidant detoxification enzyme system, helping to stop cancer before it can begin.
Olives are rich in heart-healthy monounsaturated fat, which is why olive oil is an excellent choice for salad dressings.
Prunes are rich in polyphenols that stimulate bone-building cells to improve bone density.
Superfood Grains
Brown rice is rich in magnesium, a mineral that is important for bone building and conversion of food to energy. Black rice is even better than brown rice because it not only has a richer, sweeter taste, it contains anthocyanin, an antioxidant known for fighting heart disease, cancer, and other diseases. It takes a little longer to cook but is well worth the extra time because once you try it, you will never want to eat white or brown rice again.
Oats are well-known for their cholesterol-lowering benefits because they contain a soluble fiber called Beta-glucan. Oats are a rich source of magnesium, potassium, zinc, copper, manganese, selenium, thiamine, and pantothenic acid. They also contain phytonutrients. Steel-cut oats are the most nutritious choice because they processed less than regular oats. They digest more slowly and keep you feeling full longer.
Quinoa is a fiber-rich complete protein, containing 9 essential amino acids and is loaded with vitamins and minerals, including iron, magnesium, calcium, potassium, and folate. It has 7 grams of fiber per serving, which aids in healthy digestion. It is excellent for breakfast, lunch, or dinner.
Superfood Protein Sources
Eggs that are fortified with omega 3s are available in most grocery stores. Eggs are excellent sources of energy-sustaining animal protein. The yolks are what contain most of the nutrients in the egg, so don't eat your eggs without the yolks! The yolks are rich in calcium, magnesium, carotenoids, vitamins A, B-6, B-12, D, and E. Studies have shown that one egg per day does not increase your cholesterol. Hard boil and peel eggs and keep them in your refrigerator for a snack that is instantly ready for consumption.
Oysters, salmon, herring, sardines, and mackerel are excellent sources of omega-3 fatty acids, iron, zinc, and calcium. Herring outweighs salmon when it comes to omega-3 benefits. Sardines are rich in omega-3 fats, and only 3 ounces provides more than100% of your daily requirement for vitamin D. Oysters are rich in zinc, which aids in skin cell renewal and repair. Zinc keeps your nails, hair, and eyes healthy.
Turkey is one of the leanest protein sources available. It is rich in niacin, selenium, zinc, and vitamins B-6 and B-12. Be sure to shop for free-range antibiotic- and hormone-free turkey.
Soy is a good source of vegetable protein, and black soybeans are higher in protein and fiber than the alternative.Because of their high fiber content, they take longer for your body to digest and help you to feel full longer. There are, however, some caveats with soy consumption.Women with a history of breast cancer should avoid soy because the phytoestrogens in soy can promote the growth of cancer cells.Men may want to limit the amount of soy they consume because soy can increase their estrogen levels so much that it can cause an imbalance in their sex hormones. Soy is often the primary ingredient in protein bars so you may want to choose whey protein over soy protein in your protein bars.If you have thyroid disease, you may want to avoid soy, as there is concern that it can interfere with thyroid hormone production.For more information on this topic visit this website:thyroid.about.com/cs/soyinfo/a/soy.htm
Superfood Nuts and Seeds
Chia seeds are rich in antioxidants, vitamins, minerals, and fiber and contain the same amount of calcium as wild caught salmon. The bonus is that it also aids in digestion, suppresses the appetite. These little seeds expand in your stomach and keep you feeling full longer, but it is important to drink 8 to 12 ounces of water after consuming chia to prevent it from causing congestion in your digestive tract.
Flax seeds are rich in alpha-linoleic acid (ALA), and omega 3 fatty acids. They have also been shown to ease breast pain and lumpiness and menopausal hot flashes. The nutrients of these seeds are absorbed more easily when the seeds are ground. However, ground seeds will go rancid when exposed to air, so store ground flax seeds in the freezer.
Hemp Seeds are a fiber-rich complete protein source that is low in fat compared with the fat content of other seeds and nuts. These seeds are high in globulins, proteins that enhance immune system function. They are also a good source of vitamin E, zinc, and phosphorous, as well as gamma linolenic acid (GLA), an excellent source of anti-inflammatory hormones that support healthy metabolism and healthy skin, hair and nails.
Sunflower seeds are rich in vitamin E, which promotes heart health, healthy skin and fights infection. They contain the highest level of cholesterol-lowering phytosterols compared with other seeds.
Pumpkin seeds are filled with minerals including manganese, magnesium, and phosphorous, which are essential in maintaining bone and blood health. They contain high levels of phytosterols, which have been shown to lower cholesterol.
Walnuts are rich in alpha-linolenic acid, an omega-3 fat that improves memory and coordination. They are rich in plant sterols, which play a role in lowering serum cholesterol. They are also a good source of fiber, magnesium, copper, folate, and vitamin E. Compared with other nuts, walnuts are the highest in overall antioxidant activity. Eating a handful of nuts five times a week can dramatically reduce the chances of heart attack.
Almonds are an excellent source of vitamin E and manganese. They provide a healthy dose of phytonutrients, especially plant sterols and flavonoids, which are heart healthy and have antioxidant benefits. Flavonoids are concentrated in the skins, so raw almonds are the best choice for maximum benefit.
Brazil nuts are more abundant in selenium than any other food. Selenium is especially essential for those with thyroid disease because it supports the efficient synthesis of thyroid hormones and protects the thyroid gland from damage from excessive iodine.
Nut butters such as almond butter, cashew butter, peanut butter are all loaded with nutrients. But steer clear of the peanut butters with hydrogenated oils and high fructose corn syrup. Stick with the natural peanut butters. You have to refrigerate them, but they are much better for your health than the alternatives.
Superfood Oils
Coconut oil is a heart-healthy antioxidant that is naturally antibacterial and antifungal so it may help you to fend off viruses and bacteria that can cause illness. It has also been shown to boost thyroid function and brain function and has also been shown to improve cognitive performance in people with dementia. Coconut oil is a must for anyone with a family history of neurological diseases, such as Parkinson's and Alzheimer's diseases. It gives sautéed vegetables a great flavor and can be used in place of butter on bread. It has a naturally sweet taste and makes everything taste wonderful.
Ghee is clarified butter that is much healthier for you than regular butter because it is also a medium chain fatty acid.
Olive oil is a good source of monounsaturated fat and vitamin E. It has abundant polyphenols that protect and preserve the vitamin E. The synergetic effects of cooperating compounds in extra virgin olive oil have beneficial health effects and studies have demonstrated that it may reduce your risk of breast and colon cancer, lower blood pressure, and improve cardiovascular health.
Avocado Oil has an unusually high smoking point, which makes it ideal for high-temperature frying and grilling. It makes for a tasty, emulsifying oil for salad dressings as well. It has monounsaturated and polyunsaturated fatty acids and is loaded with protein, lecithin, beta-carotene, and vitamins A, D, and E.
Superfood Spices
Cinnamon helps to keep blood sugar stable, which is especially crucial for those with diabetes or hypoglycemia.
Ginger contains potent anti-inflammatory compounds.
Turmeric a spice used widely in Indian foods, contains a compound called curcumin, which studies have suggested is protective against cancer and Alzheimer’s dementia. It also improves circulation and, because of its anti-inflammatory properties, helps ease the pain of arthritis.
Superfood Indulgences
Dark chocolate, the chocolate that has at least 70% or higher cocoa content, is loaded with antioxidants, flavonoids, which help in the prevention of diabetes, strokes, and heart disease. The flavonols relax your blood vessels, thereby lowering blood pressure naturally. The higher the cocoa content, the lower the fat and sugar content.
Honey contains salicylic acid, minerals, alpha-tocopherol, and oligosaccharides, which increase the numbers of good bacteria in the colon, reduce the levels of toxic metabolites in the intestine, help prevent constipation, while lowering cholesterol and blood pressure. Honey can inhibit the growth of bacteria, yeast, fungi, and viruses, and has been used to treat respiratory diseases, skin ulcers, wounds, urinary and gastrointestinal diseases, eczema, psoriasis, and dandruff. The degree of health benefits in honey can be determined by the color of the honey. The darkest colored honey is much more abundant in antioxidants than lighter colored honey.
Red wine is rich in polyphenols, and resveratrol, an antioxidant, and anti-inflammatory that has powerful cancer-fighting properties that are reported to inhibit breast, prostate, stomach, liver and lymph cancers.
Superfood Teas
Tea consumption is associated with a lowered risk of heart disease and stroke. The catechins lower LDL cholesterol. Tea helps to keep the lining of blood vessels plaque-free, which reduces the risk of coronary heart disease. Both green and black teas possess antioxidant properties, but ECGC is found only in green tea. ECGC has cholesterol-lowering properties that also stimulate metabolism and has been found to aid in weight loss. Research suggests that ECGC can actually inhibit cancer cell growth and may play a preventative role in cancer development. To maximize the health benefits from tea, drink one to three cups daily. The benefits increase as total consumption increases.
If your goal is weight loss goals, you will increase your chance of success if you stick with the foods on this list. When you start eating these healthy foods, you will find that you stop craving sugar-laden foods, because your dietary needs will be met by these nutrient-dense foods, which will curb your cravings.
In good health,
Valerie Folsom-Martin, MSW, LCSW, CIMHP, CCTP, FDN-P, CHHC
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