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©2007 Learning ZoneXpress 2
Whole New You
• The human body regeneratescells everyday
• It completely renews itselfevery 7 years
• To build the healthiest cellspossible – eat nutrient-richfoods everyday
©2007 Learning ZoneXpress 3
Disease
• Eating “super foods” may help prevent disease• Eating “super foods” may decrease risk of:
– Heart disease– Cancer– Diabetes
©2007 Learning ZoneXpress 4
Stay Younger Longer
• Super foods may keepyou feeling youngerlonger
• They may helpreduce signs of aging– Skin damage– Loss of vision– Joint flexibility
©2007 Learning ZoneXpress 5
What is a Super Food?
It contains a large amount of nutrients whichare linked with a reducedrisk for disease.
Super foods are rich in:• Vitamins• Minerals• Phytochemicals
©2007 Learning ZoneXpress 6
Phytochemicals
• “Phyto” from the Greek word meaning “plant”
• They give foods taste, aroma, color, and other characteristics
• They are believed to promote good health
©2007 Learning ZoneXpress 7
Disease Fighters
• Phytochemicals may:– Serve as antioxidants– Enhance the body’s immune
response– Make vitamin A from
beta-carotene– Reduce inflammation in the body– Kill cancer cells– Protect DNA from being damaged– Prevent urinary tract infections
©2007 Learning ZoneXpress 8
Oxidation and Free Radicals
• Oxidation: a reaction involving oxygen• Free radical: an unstable by-product of
oxidation• Free radicals can damage:
– Cell walls– Cell structures– DNA within the cells
©2007 Learning ZoneXpress 9
Antioxidants
• Are present in foods as:– Vitamins– Minerals– Phytochemicals
• Stabilize free radicalswhich could otherwisestress or damage cells
©2007 Learning ZoneXpress 10
Super Foods
• Dark Green Vegetables• Berries• Legumes• Orange Fruits and Vegetables• Whole Grains• Cold Water Fish• Tomatoes• Cultured Dairy Products
SUPER FOODS!SUPER FOODS!
©2007 Learning ZoneXpress 11
Dark Green Vegetables• Rich in many vitamins, minerals, and
phytochemicals• Try these:
– Spinach– Broccoli– Bibb lettuce– Collard greens– Romaine lettuce– Bok choy– Kale– Swiss chard– Mustard
and turnip greens
©2007 Learning ZoneXpress 12
Berries
• Rich in vitamin C,fiber, andphytochemicals
• Try these:– Blueberries– Raspberries– Cranberries– Strawberries– Blackberries
©2007 Learning ZoneXpress 13
Legumes• Low-fat plant protein• Rich in fiber, B vitamins,
minerals andphytochemicals
• Try these:– Black beans – Pinto beans– Garbanzo beans– Lentils– Kidney beans– Lima beans– Adzuki beans– Cannellini beans– Black-eyed peas – Soy beans
©2007 Learning ZoneXpress 14
Orange Fruits and Vegetables• Contain a high level of
beta-carotene and other nutrients
• Try these:– Sweet potatoes– Carrots– Pumpkin– Cantaloupe– Mangoes– Winter squash– Orange bell pepper
©2007 Learning ZoneXpress 15
Whole Grains
• Significant source of phytochemicals, fiber, vitamins, and minerals
• Try these:– Wheat– Oats– Barley– Rye– Brown Rice
©2007 Learning ZoneXpress 16
Cold Water Fish• Rich in omega-3 essential fatty acids• Good for your heart, brain and circulation• Try these:
– Salmon– Halibut– Trout– Tuna– Sardines– Mackerel
©2007 Learning ZoneXpress 17
Tomatoes• Rich in vitamin C and carotenes including
lycopene and betacarotene• May support prostate health (in men)
and a healthy immune system• Cooked tomatoes =
better absorptionof carotenes
©2007 Learning ZoneXpress 18
Cultured Dairy Products
• Excellent source of calcium• Contain “probiotics” – bacteria that
promote healthy digestionand immune stimulatingactivities
• Try these:– Yogurt labeled “live active culture”– Kefir– Buttermilk
©2007 Learning ZoneXpress 19
Chocolate: A Super Food?
• Cocoa rich in flavonols– Reduced risk of blood clots– Lower blood cholesterol
• Added sugar, milk, andcocoa butter dilute theantioxidant action
• Processing ofcocoa may affectpresence of flavonols
©2007 Learning ZoneXpress 20
Eat A Rainbow
• Some antioxidantsare identifiable by color
• Eat brightly coloredfruits and vegetablesfor the greatesthealth benefits
©2007 Learning ZoneXpress 21
Super Foods and MyPyramid
• Super foods are part of MyPyramid– Whole grains– Fruits– Vegetables– Dairy– Legumes
©2007 Learning ZoneXpress 22
Super vs. Average
• Whole foods vs. overlyprocessed– Whole foods: unprocessed
and unrefined– Overly processed foods:
refined, nutrients maybe lost
©2007 Learning ZoneXpress 23
Move Over Supplements
• Super foods are more effectivethan any nutrition supplement
©2007 Learning ZoneXpress 24
Mix and Match Super Foods
• Super foods may work synergistically together
• Try these:– Berry and yogurt
smoothie– Whole-wheat pasta
with tomato sauce– Grilled salmon
with mango salsa– Oatmeal topped with blueberries– Spinach salad with strawberries
©2007 Learning ZoneXpress 25
Add Super Foods Now
• Substitute or add these foods to your regular meals and snacks
• Make your new cellsas healthy as possible
• Build a“new & improved”body
©2007 Learning ZoneXpress 26
Review Questions1. What is a super food?
A food that contains a large amount of nutrients which arelinked with a reduced risk for disease
2. How do super foods help your body stay younger by reducing the signs of aging?Decreased skin damage and loss of vision and improved joint flexibility
3. Name two functions of phytochemicals in the body.Serve as antioxidants, enhances immunity, reduces inflammation, kills cancer cells, protects DNA
4. Why should you eat foods rich in antioxidants?Antioxidant rich foods stabilize free radicals which would otherwise stress or damage cells
©2007 Learning ZoneXpress 27
Review Questions5. Why should you choose dark leafy greens?
the darker the greens, the more phytochemicals present, which equals increased nutritional power
6. What color is a distinguishing characteristic of foods rich in beta-carotene?orange
7. Omega-3 fatty acids found in cold water fish may reduce the risk of what disease?coronary heart disease
8. Mixing and matching super foods can increase their nutritional benefit by helping the body absorb more nutrients. What is this called?synergy
©2007 Learning ZoneXpress 28
Super Foods Web Resources
To learn more about Super Foods:
http://www.ific.org/nutrition/functional/index.cfm
http://www.webmd.com/a-to-z-guides/features/superfoods-everyon
e-needs
http://www.dolesuperfoods.com
http://www.superfoodsrx.com