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Super Foods for a Super You


Whole New You

• The human body regeneratescells everyday

• It completely renews itselfevery 7 years

• To build the healthiest cellspossible – eat nutrient-richfoods everyday


Disease

• Eating “super foods” mayhelp prevent disease

• Eating “super foods” maydecrease risk of:– Heart disease

– Cancer

– Diabetes


Stay Younger Longer

• Super foods may keepyou feeling youngerlonger

• They may helpreduce signs of aging

– Skin damage

– Loss of vision

– Joint flexibility


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


Phytochemicals

• “Phyto” from the Greek word meaning “plant”

• They give foods taste, aroma, color, and other characteristics

• They are believed to promote good health


Disease Fighters

• Phytochemicals may:

– Serve as antioxidants

– Enhance the body’s immuneresponse

– Make vitamin A frombeta-carotene

– Reduce inflammation in the body

– Kill cancer cells

– Protect DNA from being damaged

– Prevent urinary tract infections


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


Antioxidants

• Are present in foods as:

– Vitamins

– Minerals

– Phytochemicals

• Stabilize free radicalswhich could otherwisestress or damage cells


Super Foods

• Dark Green Vegetables

• Berries

• Legumes

• Orange Fruits and Vegetables

• Whole Grains

• Cold Water Fish

• Tomatoes

• Cultured Dairy Products

SUPER FOODS!SUPER FOODS!


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


Berries

• Rich in vitamin C,fiber, andphytochemicals

• Try these:

– Blueberries

– Raspberries

– Cranberries

– Strawberries

– Blackberries


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


Orange Fruits and Vegetables

• Contain a high level ofbeta-carotene and other nutrients

• Try these:– Sweet potatoes

– Carrots

– Pumpkin

– Cantaloupe

– Mangoes

– Winter squash

– Orange bell pepper


Whole Grains

• Significant source of phytochemicals, fiber, vitamins, and minerals

• Try these:– Wheat

– Oats

– Barley

– Rye

– Brown Rice


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


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


Cultured Dairy Products

• Excellent source of calcium

• Contain “probiotics” – bacteria thatpromote healthy digestionand immune stimulatingactivities

• Try these:

– Yogurt labeled “live active culture”

– Kefir

– Buttermilk


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


Eat A Rainbow

• Some antioxidantsare identifiable by color

• Eat brightly coloredfruits and vegetablesfor the greatesthealth benefits


Super Foods and MyPlate

• Super foods are part of MyPlate

– Whole grains

– Fruits

– Vegetables

– Dairy

– Legumes


Super vs. Average

• Whole foods vs. overlyprocessed

– Whole foods: unprocessedand unrefined

– Overly processed foods:refined, nutrients maybe lost


Move Over Supplements

• Super foods are more effectivethan any nutrition supplement


Mix and Match Super Foods

• Super foods may work synergistically together

• Try these:– Berry and yogurt

smoothie

– Whole-wheat pastawith tomato sauce

– Grilled salmonwith mango salsa

– Oatmeal topped with blueberries

– Spinach salad with strawberries


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


Review Questions

1. What is a super food?

A food that contains a large amount of nutrients which are

linked 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


Review Questions

5. 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


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-everyone-needs

http://www.dolesuperfoods.com

http://www.superfoodsrx.com

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