Some foods are simply head and shoulders (or is that stem and roots) above the others!
Some foods are simply head and shoulders (or is that stem and roots) above the others!
At a time when the public has been bombarded with negative aspects of food, it’s important to remember that many foods also contain life-enhancing, medicinal benefits. These so-called super foods provide health benefits far beyond their recognized nutritional value.
As a practicing nutritionist for nearly 20 years, I am often asked about my own list of super foods. My top ten choices, or the best of the best, include:
RICE is the second most consumed grain in the world. It’s a staple that has kept people healthy for centuries, is gluten-free and has a low allergy potential. Unlike other grains, it is alkalizing instead of acid producing. Recent research has shown that converted rice (has the same nutrients as brown rice without the bran) and basmati rice can even heal an inflamed digestive tract.
CRUCIFEROUS VEGETABLES include high fiber cabbage, broccoli, cauliflower, bok choy and brussels sprouts. They stimulate the body to produce enzymes for detoxifying cancer-causing chemicals. They’ve also been shown to modulate estrogen and thyroid metabolism.
POMEGRANATES are just beginning to gain popularity in the U.S. but have been popular in many other countries since biblical times. An infusion from the root of the pomegranate was used in ancient times to rid the body of tapeworms. Pomegranates are powerful antioxidants that help prevent cancer, heart disease and stroke. Their flavonoids can help alleviate bladder and urinary tract infections. Pomegranate juice is now available in health food, ethnic and natural food stores.
CINNAMON contains a potent antioxidant called methylhydroxy chalcone polymer (MHCP). The most exciting recent news is its ability to improve blood sugar and cholesterol levels. One-half teaspoon daily can reduce fasting glucose by 18-29 percent, triglycerides by 23-30 percent and LDL cholesterol by 12-26 percent.
AVOCADOS, contrary to popular belief, are not fattening. Some of their benefits include raising good (HDL) blood cholesterol, stabilizing blood sugar and providing glutathione to cleanse the liver. Their naturally occurring lutein helps eyesight, and their potassium and magnesium enhance muscle strength and endurance. The buttery taste and high temperature tolerance also make avocado oil great for stovetop cooking.
ONION (ALLIUM) FAMILY includes onion, garlic, shallot, chive, leek and asparagus. The entire food family provides anti-microbial benefits. As far back as 5,000 years, Garlic, in particular, has shown its ability to fight the plague, amoebic dysentery, many types of bacteria, fungi, parasites and viruses. Garlic can also help lower cholesterol and blood pressure while increasing natural killer cell activity.
WILD PACIFIC SALMON is a powerhouse of omega-3 fats, which are proven to help prevent cardiovascular disease and diabetes. The high omega-3 content of wild salmon has potential benefits for reducing rheumatoid arthritis pain, colon inflammation, elevated blood pressure and symptoms of depression.
NUTS and SEEDS include tree nuts (walnuts, pecans, almonds) and seeds (sesame, sunflower, pumpkin). A daily ounce of any of these can reduce heart disease by up to 50 percent. Flaxseed is unique in that it boasts a high omega-3 fat content, assists the body in converting alpha-linolenic acid into essential fats for the heart and brain and contains estrogen metabolism and lignan benefits.
TURMERIC is an ingredient in curry powder that may help suppress and destroy the cancer cells in multiple myeloma and pancreatic cancer. Turmeric also has natural antibiotic and antifungal properties and can relieve intestinal gas.
ALGAE include chlorella, spirulina and blue-green algae. They have been on Earth for more than two billion years! They boast the most bioavailable sources of complete protein, vitamins and minerals, chlorophyll. The amazing benefits of algae include boosting the immune system, detoxifying heavy metals and pesticides, aiding digestion, speeding up the healing process, alkalizing an acidic system and fighting bacterial infections associated with surgery. Recent U.S. and Chinese research has shown that the chlorophyll found in marine algae can even reduce liver cancer. Seaweed and other sea vegetables are low calorie food sources of algae. Drinking chlorella tea and taking blue-green algae and spirulina in drink and supplement forms are also recommended.
The World Health Organization considers the diet of native Okinawa to be the healthiest in the world. It doesn’t surprise me that the bulk of their diet includes most of my super foods!
Disclaimer: This column is for information only and no part of its contents should be construed as medical advice, diagnosis, recommendation, or endorsement by Ms. Minsky.
Bonnie Minsky is a Licensed and Certified Nutrition Specialist, Public Health Educator and Certified Menopause Educator with a private practice in Northbrook, Ill. She can be reached at nutritionalconcepts.com. For more super food information for children, visit Fantastifood.com.