In the past few years, the notion of ‘superfoods’ has become very popular, with articles popping up in many magazines and newspapers listing the Top 10 or Top 20 superfoods.

The truth is there are many superfoods. Nature provides many foods with high anti-oxidant content. The anti-oxidant value of foods expressed in ORAC units, or Oxygen Radical Absorbance Capacity, is a measurement tool developed by the National Institute on Aging in the U.S.  National Institutes of Health (NIH).

Anti-oxidants help protect your cells against oxidation caused by free radicals, unstable oxygen atoms that attack your cells, inducing DNA damage that leads to cancer. Thankfully, antioxidants found in foods and supplements help stabilize free radicals, which keeps these atoms from harming your cells.

It would be wise to increase our intake of superfoods and even use additional quality nutritional supplementation specific to each person’s health needs to nourish the body, help repair and grow DNA, repel diseases and fight effects of stress. Remember though that portions matter —  ‘good’ foods such as nuts or avocados are loaded with fat and should be eaten in moderation. As well, it’s a good idea to rotate foods to provide your body with a variety of different nutrients, as well as to prevent food allergies which can be caused by eating the same foods all the time.

It’s clear then that the body needs antioxidant-rich and other vital nutrients to function optimally. Where can we get them? Superfoods include a number of high quality proteins, complex carbohydrates, high quality fats, coffee, green tea – and even and chocolate.

Proteins

Proteins contain amino acids, the building blocks of protein. The highest amounts of protein are found in animal foods, seafood and beans and legumes as well as nuts and seeds.

Protein contains Vitamin B12 that feed the body and neurotransmitters in the brain and gut. Symptoms of B12 deficiency may include extreme fatigue, shortness of breath, tingling, pins and needles sensation in the extremities, pale skin and white spots on the skin, digestive problems and neurological problems such as confusion or depression. B12 is available in animal foods, seafood and supplementation.

Top superfood proteins include chicken, beef (in moderation), liver, eggs, duck, lamb, fish, seafood, and soybeans and other beans such as kidney beans. Nuts and seeds contain some protein (and fat) but not as much protein as animal or fish protein. Look for organic versions of animal and vegetarian protein if possible to reduce toxicity. Eating two to four ounces of protein three times a day (depending on weight) is ideal and essential to feed both mind and body. Some people may need one or two snacks with small amounts of protein as well.

Carbohydrates

Carbohydrates, found in fruits, vegetables, beans, legumes and whole grains, also provide the body with anti-oxidants to prevent and repel disease.

Vegetables

Top superfood vegetables include cruciferous vegetables such as broccoli, cabbage and brussel sprouts. Stanford University scientists determined that sulforaphane found in these vegetables boosts your levels of cancer-fighting enzymes higher than any other plant chemical. They also have anti-inflammatory qualities.

Broccoli is rich in fiber, foliate, potassium, calcium and phytonutrients – compounds which reduce the risk of developing heart disease, diabetes and some cancers. Broccoli also contains beta-carotene, an antioxidant, as well as vitamin C.

Spinach contains vitamins A, B₆, C, E and K, as well as selenium, niacin, zinc, phosphorus, copper, folic acid, potassium, calcium, manganese, betaine, and iron.

Orange vegetables such as carrots and sweet potatoes are rich in dietary fiber, beta carotene, complex carbohydrates, vitamin C, vitamin B₆, as well as carotene (the red and yellow ones). Studies have shown that a high intake of dark-leafy vegetables, such as spinach or cabbage may significantly lower a person’s risk of developing diabetes type 2.

Other top superfood vegetables include leafy greens such as kale, swiss chard and collards

Fruits

Apples are an excellent source of antioxidants such as polyphenols, an antioxidant that might extend lifespan. One study found that adult females who regularly ate apples had a 13 – 22% lower risk of developing heart disease. In animal studies, polyphenols helped them to preserve their ability to walk, climb and move around.

Raspberries, strawberries, and blackberries are rich in phytonutrients, antioxidants and fiber. Plant polyphenols, which are abundant in blueberries, have been shown to reduce the development of fat cells (adipogenesis), while inducing the breakdown of lipids and fat (lipolysis). Blueberry consumption has also been associated with a lower risk of cognitive decline in the elderly, hypertension, artery hardening and intestinal diseases.

Goji berries have 30 to 60 times more vitamin C than oranges, and lots of minerals and antioxidants. Goji berries have one of the highest ORAC of any fruit, according to Tufts University researchers. A recent discovery, modern scientists found that in rats the sugars that make goji berries sweet reduce insulin resistance, which is a risk factor for diabetes.

Pomegranate juice has been a popular drink for decades in the Middle East. It is now widely available in North America. Israeli scientists discovered that men who drank 2 ounces of pomegranate juice daily for a year decreased their systolic (top number) blood pressure by 21% and at the same time significantly improved blood flow to their hearts.

Fats

Fats are the third category of superfoods. They nourish nerves, skin, and hair, provide fuel for energy, raise immunity and brain power. Top superfood fats include olive oil, olives, coconut oil, avocado, raw nuts such as walnuts, almonds, pecans, brazil nuts, and seeds such as pumpkin, sunflower, sesame, chia and hemp.

Olives and extra-virgin olive oil (sometimes referred to as “biblical superfoods”) contain many antioxidants. They protect against the oxidation of LDL cholesterol compounds. They also are high in monounsaturated fatty acids, which are called “the healing fats” because they lower the effects of LDL cholesterol (known as the “bad” cholesterol) while raising HDL, (the “good” cholesterol levels.) Each level is important to the body; – the ratio matters. High in vitamin E, olive oil may also protect against colon cancer, and it is helpful in fighting stomach ailments

Coconut oil has been found helpful in regulating blood sugar, and it helps to maintain and lose weight! Coconut oil improves calcium and magnesium absorption in the body, which in turn is greatly beneficial to dental and bone health and to those afflicted with osteoporosis. The improved calcium absorption created by coconut oil use ceases tooth decay and aids in the development of strong teeth. Recent studies on the positive effect on cognitive health using coconut oil are also encouraging.

Almonds are rich in nutrients, including iron, calcium, vitamin E, fiber, riboflavin, and magnesium along with 91-94% unsaturated fatty acids. A scientific review published in Nutrition Reviews found that almonds as a snacking food, may help maintain healthy cholesterol levels and when incorporated into a healthy balanced diet, the benefits are even greater.

Pumpkin seeds contain magnesium. Those with more magnesium in their blood have been shown to have a 40% lower risk of early death than those with the lowest levels.

Other superfoods

There are a few other superfoods which deserve honourable mention:

Green tea research has suggested that it may lower chances of breast cancer as it helps limit the amount of estrogen in the body. An abundance of estrogen can increase breast cancer likelihood.

Coffee (in moderation) can also have a positive effect on your health. Colon cancer and diabetes rates among those who regularly drink coffee have been found to be lower than those who do not drink coffee.

Chocolate made from cocoa beans contain polyphenols, similar to those found in wine, with anti-oxidant beneficial properties. Chocolate also contains flavonoids which reduce the blood’s ability to clot, thus reducing the risk of stroke and heart attacks. While chocolate is approximately 50% fat, cocoa butter and chocolate do not raise blood cholesterol. Dark chocolate is considered healthier than milk chocolate due to its milk fat content, which could adversely affect cholesterol levels. However, milk chocolate is a stimulator to the brain and the emotions, thus increasing stamina; only moderate amounts are recommended because of its high fat content and sugar. Since the cocoa bean contains a very small proportion in simple sugars, a higher amount of cocoa in dark chocolate (71% or higher) is more desirable. Dark chocolate is low in caffeine and contains anti-depressant chemicals such as phenylethylanine. It is rich in minerals such as magnesium, calcium, iron, zinc, copper, potassium and manganese and vitamins such as A, B1, B2, B3, C, E and pantothenic acid. Keep in mind that even dark chocolate contains a lot of calories due to fat and sugar. Moderation is the key!

Perhaps the best advice about healthy eating comes from Hippocrates, who lived around 400BC and was known as the “Father of Western Medicine.” He famously said, “Let food be thy medicine and let thy medicine be food.” A diet rich in superfoods, with their high antioxidant properties and other nutritional benefits, is definitely what the doctor ordered!

Rosalie Moscoe is a Registered Holistic Nutritionist who formerly taught stress management at CentennialCollege, Toronto. A popular international motivational speaker promoting stress relief and boosted nutrition for optimum well-being, Rosalie has been featured in publications including the National Post for her work on the frazzled lifestyle. She is the author of Frazzled Hurried Woman! Your Stress Relief Guide to Thriving…Not Merely Surviving. Learn more at www.healthinharmony.com.