SUPER FOODS! March 11, 2014. What is a super food? Nutritionally dense foods Powerful sources of...

SUPER FOODS!

March 11, 2014

What is a super food?

Nutritionally dense foods

Powerful sources of vitamins, minerals, and antioxidants

Health benefits beyond basic nutrition

What to look for in Super Foods..

Nutrient Density Measurement of

how much of any particular nutrient in regards to portion size

Nutrient Diversity How many

different nutrients available

Phytonutrient content Amount of naturally

occurring healthy chemical compounds

Toxin absence Super foods represent

clean, hormone-free, chemical and pesticide-free sources of nutrition

Phytochemicals

Also known as antioxidants Fights free-radicals

The American Cancer Society says to “eat these foods to decrease your risk of cancer, heart disease, diabetes and hypertension.”

Benefits of Vitamins and Minerals

Vitamin A – promotes eye health, helps form and maintain healthy skin, teeth, and bones

Vitamin D – helps the body absorb calcium, maintains strong bones

Vitamin E – antioxidant, boosts immune function

Vitamin K – aids in blood clotting

B Vitamins – help the body produce energy, influence growth/development

Vitamin C – boosts immune function, fights skin aging, antioxidant

Fat Soluble Vitamins Water Soluble Vitamins

Vitamin A

Found in liver, dairy products, fish, darkly colored fruits, potatoes, carrots, and leafy vegetables

Males: 900ug/d Females: 700ug/d

1 medium sweet potato = 21,909ug 1 cup cooked kale = 17,707ug 1 cup cantaloupe = 5,411ug 1oz tuna fish = 714ug

Vitamin D

Found in fish liver oils, flesh of fatty fish, liver, eggs, fortified milk, and fortified cereal

Men: 5-15ug/day Women: 5-15ug/day

1T cod liver oil = 1360ug 1 filet of Herring = 2996ug 1 egg = 17ug

Vitamin E

Found in vegetable oils, unprocessed cereal grains, nuts, fruits, vegetables, meats

Men: 15mg/day Women: 15mg/day

1oz almonds = 7mg 1oz sunflower seeds = 10mg 1T olive oil = 2mg Total = 19mg Vitamin E

Vitamin K

Found in leafy green vegetables including collard greens, spinach, kale, broccoli, brussel sprouts, cabbage, plant oils, asparagus, kiwi, blackberries and blueberries

Men: 120ug/day Women: 90ug/day

1 cup kale = 882ug 1 cup broccoli = 220ug 1 cup brussel sprouts = 156ug

Vitamin C

Found in citrus fruits, tomatoes, potatoes, brussel sprouts, cauliflower, broccoli, strawberries, cabbage and spinach

Men: 90 mg/day Women: 75mg/day

1 orange = 70mg 1 tomato = 28mg 1 cup broccoli = 81mg Total = 179mg Vitamin C

Benefits of Vitamins and Minerals Iron – red blood cell production, oxygen

carrier

Calcium – supports bone health and strength

Folate – prevents neural tube defects

Manganese – supports healthy bone structure, antioxidant properties

Iron

Found in red meat, egg yolks, dark leafy green vegetables, dried fruit, poultry, fish, beans, and artichokes

Men: 8mg/day Women: 8-18mg/day

3oz serving of beef = 3mg 1 cup cooked beans = 7mg Total = 10mg iron

Calcium

Found in cheese, yogurt, milk, dark leafy green vegetables, fortified cereals and breads

Men: 1,000-1,200mg/day Women: 1,000-1,200mg/day

2oz cheese = 538mg 1 cup cooked broccoli = 62mg 2 cups of milk = 612mg Total = 1,212mg calcium

Folate

Found in enriched cereal grains, dark leafy vegetables, enriched and whole-grain breads, and fortified ready to eat cereals

Men: 400ug/day Women: 400ug/day, 600ug/day during

pregnancy, and 500ug/day during lactation

4 spears of asparagus = 89ug 1 cup raw spinach = 263ug 2 slices of wheat bread = 50ug Total = 402ug folate

Magnesium

Found in dark leafy green vegetables, nuts, seeds, fish, beans, lentils, whole-grains, avocados, dairy

Men: 420mg/day Women: 320mg/day

1 cup cooked spinach = 157mg 1oz of almonds = 150mg 1 cup cooked lentils = 148mg Total = 455mg magnesium

Super Foods

Blueberries

Broccoli

Whole Grain Oats

Beans

Spinach and Kale

Pomegranate

Tomatoes

Salmon

Soy

Garlic

Tea

Blueberries

Rich in vitamins, phytochemicals, and soluble fiber

Promote brain function and prevent the effects of aging

Contains antioxidants, anthocyanins, and flavonoids

Broccoli

Rich in vitamins A, C, and K

Contains fiber, calcium, and other minerals

Boost to your immune system

Supports cardiovascular health

Whole Grain Oats

Good source of soluble fiber

Can reduce cholesterol levels

Reduces risk of heart disease

Beans

High in lean protein

Good source of fiber

Can reduce cholesterol levels

Contains B Vitamins, Iron, Manganese

Spinach and Kale

Boost to your immune system

Rich in vitamins A, C, and K

Contains fiber, calcium, folate and other minerals

Supports cardiovascular health

Pomegranate

High in antioxidants Contains ellagitannins, which have

anti-cancer properties Can lower cholesterol levels,

especially LDL

Tomatoes

Excellent source of lycopene Aids in preventing cancer by raising the

SPF factor of your skin

Can reduce risk of prostate cancer and cardiovascular disease

Can reduce/prevent risk of blindness

Salmon

Good source of protein

Rich in omega-3 fatty acids

Can lower risk of heart disease and stroke

Soy

Good source of protein

Plant source of omega-3 fatty acids

Cardiovascular benefits

Contains isoflavones (phytoestrogens) which provide menopausal symptom relief

Tea

Contains antioxidants

Said to have cardiovascular benefits

Reduces risk of cancer

Garlic

Anti-inflammatory properties

Been used in treatment for stroke, cancer, immune disorders, arthritis, and cerebral aging

Other foods said to have super food potential..

Yogurt (aids in balancing microorganisms in the body, good source of calcium)

Avocados (nutritionally dense, improves nutrient absorption)

Extra Virgin Olive Oil (good source of vitamin E, said to have cardiovascular benefits)

Dark Chocolate (contains flavonols)

Choose more Super Foods!

Proven to help prevent cardiovascular disease, diabetes, hypertension, and certain types of cancer.

Can also prevent and reverse signs of aging

QUESTIONS?