Nutrient Rich Foods - Superfoods Are there foods that could be called ‘super foods’? Some advertising suggests certain foods or ingredients can have extra special health benefits. This presentation will discuss what types of foods could be classified as ‘super’ and what benefits they can contribute to a healthy lifestyle.

Superfoods When you think of superfoods, what comes to mind? (pause) Superfoods are everywhere! There are over 100 recognized superfoods. The title “superfoods” includes a wide variety of foods, including fruits, vegetables, grains, and much more. I am going to share with you some common superfoods and the benefits of incorporating these foods into a balanced diet.   

What are Superfoods? No definition Health benefits beyond basic nutrition Improve overall health Provide disease prevention Nutrient rich Contain high amounts of antioxidants Lets talk about what superfoods are. It is important to note that there is no official definition for superfoods; if you google superfoods you will find hundreds of foods, that in reality may or may not be a superfood.   A general definition of a superfood is one that provides health benefits beyond basic nutrition, improves overall health, and helps prevent disease. Superfoods are usually nutrient rich and contain high amounts of antioxidants.

Superfood Boom Choosing foods and drinks with added health benefits Seeking “convenient health” News media, popular press, and TV promotion Recently superfoods have become popular.   Many Americans are interested in the effects of their diet on their health and look for foods and beverages with added health benefits. Many consumers may be seeking more "convenient" ways to gain health benefits in their diets. And Superfoods have also been getting a lot of media attention recently, from TV shows--like Oprah, to magazine articles and headlines in the news. This focus on certain foods may lead to confusion about what makes one food “super” and another not so super.

The problems… Naturally nutrient-rich, enriched or fortified Foods with ‘healthy’ ingredients may be high in sugar or saturated fat Beneficial nutrients may not be well absorbed There are some problems with the concept of superfoods.  Some foods may be naturally nutrient rich while others are enhanced with added nutrients through enrichment or fortification. This may be of concern if unhealthy food choices are promoted as superfoods because they have been enriched with vitamins and minerals for example.  Foods that are enriched or fortified may contain these "healthy" ingredients but consumers need to be cautious of the other ingredients in these products.  Some may contain high amounts of sugar or fat.  Another problem with superfoods, is that some of the beneficial ingredients may not be well absorbed in the ways they are marketed to consumers. The bioavailabilty of a nutrient can be influenced by the chemical form in which it appears in the diet and by the presence of other factors in the food that may enhance or depress absorption and utilization.

Good Examples Blueberries Oats Pomegranate Green Tea Tomatoes Fish and nuts Flaxseed Green Veggies Soy Oats Green Tea Lets turn our attention now to learning about some foods that have good nutritional value and could be called superfoods. Because of the healthful benefits of these foods, you should consider selecting a wide variety of these foods for your diet. I will present some helpful information about each of the foods shown on this slide.

Blueberries Brainberries Promote brain function and prevent the effects of aging Antioxidants: anthocyanins, flavonoids, and proanthocyanidins Promote urinary tract health   Blueberries are low in fat and sodium.  They are good sources of fiber as well as a wide variety of vitamins and minerals. Blueberries have been marketed recently as “brainberries” Studies done in animals have shown improved brain function in rats given a daily dose of blueberries compared to normal rats. Much more work needs to be done before we can conclude the same effects would occur in humans.  The health properties in blueberries are derived from the antioxidant activity of the anthocyanins, flavonoids, and proanthycyanins which are in high concentration in the fruit. These compounds give them their blue and red colors.  Antioxidants are believed to help protect the body against the damaging effects of free radicals and chronic diseases associated with the aging process such as cardiovascular disease and cancer.  Researchers have also found that proanthocyanidins may promote urinary tract health and reduce the risk of infection by preventing bacteria from adhering to the cells that line the walls of the urinary tract. It should be noted that eating blueberries will not cure a urinary tract infection, but persons with chronic infections may benefit from regular consumption of blueberries and related fruits such as cranberries.

Pomegranate Popular Superfood Antioxidant phytochemicals Antiatherogenic Lowers lipoproteins (LDL) LDL leads to plaque build up in arteries Pomegranate is one of the heaviest advertised superfoods right now. Many people didn’t know what a pomegranate looked like 5 years ago. Most pomegranate on the market is in the form of fruit juices. Pomegranate juice contains high levels of antioxidants compared to other fruit juices.  Antioxidants fight the free radicals in the body that can be related to increased risk of cancer, heart disease and other conditions. Some studies have found that consuming concentrated pomegranate juice daily may lower the risk of some types of cancer – although this work in not yet conclusive. Pomegranate has been shown to have anti-atherogenic properties – which may help protect the heart and arteries from damage. Also, a heart benefit of concentrated pomegranate juice may include preventing the oxidation of low density lipoproteins, the LDLs, which can lead to plaque formation in arteries.

Antioxidant — Lycopene   Tomatoes Antioxidant — Lycopene Reduce prostate cancer risk and cardiovascular disease risk Tomatoes contain a powerful antioxidant—lycopene Several studies have found that diets high in lycopene may reduce the risk of cancer and heart disease. The most compelling evidence so far is the role of tomatoes in prostate cancer prevention. Recall that I mentioned the issue of bioavailability earlier? Tomatoes provide a great example of this important factor. Lycopene is best absorbed from processed tomato products because of the way lycopene is bound to the tomatoes’ cell structure. So tomato based sauces, soups and condiments provide the best source of lycopene in the diet.

Omega-3 Superfoods Walnuts Salmon High in fiber, B vitamins, magnesium, and antioxidants  A handful a day Salmon Good source of protein 2 servings per week Omega-3 fatty acids are considered to be very important health promoting ingredients in foods. Omega-3 fatty acids may lower the risk of heart disease, improve arthritis symptoms in some people and perhaps benefit cognition and memory. In general, Americans do not consume the recommended amounts of omega-3 fatty acids because they are not found in commonly consumed foods. The good news is that there are some superfoods that can enrich your diet with omega-3s. Walnuts are one of the best plant sources of Omega-3 fatty acids. They are also rich in fiber, B vitamins, magnesium and antioxidants such as Vitamin E. Walnuts, in particular, have significantly higher amounts of omega 3 fatty acids as compared to other nuts. In March 2004, the FDA endorsed the health benefits of walnuts by approving a heart health claim. It has been suggested that in some populations, a handful of nuts a day may reduce the risk of cardiovascular related events by as much as 51%. It is important to control the amount of salt, added oils, and calories you may consume with nuts, so be sure to read the labels carefully. Salmon is a very good source of omega 3 fatty acids as well. In 2002, the American Heart Association recognized the health benefits of wild salmon and recommended eating at least two servings of fish a week, particularly fatty fish such as salmon.

Flaxseed Omega-3 fatty acids Found in fortified foods Can add to recipes Cardiovascular health Many of you have probably heard about flaxseed. Flaxseed is found mostly in fortified foods. You can also now purchase ground flaxseed in most grocery stores that you can add to your own recipes. Flax seed is a great source of omega-3 fatty acids and contains dietary fiber, as well. Some research has shown that flaxseed consumption may have heart-health benefits. If you purchase flaxseed be sure to keep it in a sealed container in a cool place – you can keep it in the refrigerator or freezer – because of the high oil content flaxseed can become rancid when exposed to air and warm temperatures. Also, if you purchase whole flaxseeds be sure to grind them before adding to your recipes – the intact seeds are not well digested so the health benefits are reduced.

Green Superfoods Broccoli and Spinach Boost the immune system Lower cancer risk Supports cardiovascular health Dark green vegetables are packed with vitamins A and C, and phytonutrients. These vegetables are very filling, high in fiber and low in calories making them perfect foods to keep your heart healthy and your waistline slim. The high content of vitamin C makes them a great booster for the immune system! Vegetables such as broccoli have unique compounds called soforaphanes that have been studied for their role in reducing cancer risk. In addition, these foods provide a variety of compounds that support cardiovascular health.

Soy High quality protein source Cardiovascular benefits Isoflavones = phytoestrogens Menopausal symptom relief Soy provides high quality protein from a plant source. The protein in soy is similar in quality to the protein in milk, meat and eggs. For vegetarians, soy protein is an important part of the diet. In addition, recent research has shown regular consumption of soy protein reduces the risk of cardiovascular disease. It is recommended that 25 grams of soy protein be consumed per day for this health benefit. Soy has received attention also because it contains compounds called isoflavones that mimic the human female hormone, estrogen. These compounds bind to the same receptor as estrogen and therefore can trigger responses similar to estrogen. This can have both positive and negative consequences. The positive benefits of soy isoflavones include providing a natural therapy for menopausal symptoms including hot flushes. Some negative consequences include risk of increased estrogen exposure in women with estrogen-responsive breast cancers. In general, research suggests consumption of soy foods with natural levels of isoflavones is very safe and provides health benefits. Women taking anti-estrogen medications or with a history of breast cancer however should consult their physician before increasing their consumption of soy foods. Note that soy is a very versatile plant and is used in foods in a variety of forms. Soy oil does not contain any isoflavones or protein. Soy protein, sometimes called textured vegetable protein, usually does contain isoflavones but the concentration will vary with the way the protein was processed. Soy milk is an extract of the soybean that contains mostly protein – the isoflavone content will vary depending on the manufacturer’s process. Soy milk is used to make yogurts, cheese and ice cream. Tofu is another form of soy protein that comes in a range of densities – firm to soft – that allows a wide variety of uses. And finally edamame is a variety of whole soy beans that can be eaten as a vegetable.

Whole Grain Oats Reduce the risk of coronary heart disease High in soluble fiber Lower cholesterol Reduce cancer risk Whole grains are an important superfood because they are rich in many nutrients and dietary fiber. Oats were the very first food granted health claim approval by the FDA. It was demonstrated that regular consumption of oats, including oatmeal, reduced the risk of heart disease. Oats contain soluble fiber which may act as a type of sponge in the large intestine to prevent cholesterol from being absorbed by the body, thereby lowering blood cholesterol levels. Oats are in the family of whole grains – unprocessed plant grains – this family includes some familiar grains such as whole wheat, rye, buckwheat and barley and some others that are becoming more common in the food supply such as amaranth, quinoa (pronounced key-a), teff and triticale. Whole grains are a good source of B vitamins, Viamin E, magnesium, iron, and fiber as well as other valuable antioxidants not found in some fruits and vegetables. Like oats, whole grains are heart healthy. In addition, whole grains may also reduce the risk of many types of cancer. Another important benefit of whole grains is their ability to help regulate blood glucose levels. This is particularly beneficial for diabetics. Consumption of whole grains increases the feeling of fullness, because it takes longer for the body to digest them, which can reduce calorie intake and thereby help maintain a healthy body weight.

May help lower cholesterol Protection from some forms of cancer Green Tea Catechins, ECGC Antioxidants May help lower cholesterol Protection from some forms of cancer Green tea is a form of tea commonly consumed in Asian cultures, but is widely available in the American grocery store today. Green tea came to prominence as a superfood because it is very rich in catechins, including epi gallo catechin gallate – known more widely as ECGC. This compound is a very potent antioxidant and has been found to provide health benefits. Regular consumption of green tea has been found to reduce cholesterol levels and may provide protection from some forms of cancer. While green tea is a rich source of antioxidants, black tea also has some of these same compounds and will provide similar health benefits. It is important to be a saavy consumer however and be sure to read labels. Many drinks are available that claim to contain green tea or tea extracts thereby providing health benefits. These products may also contain honey, sugar or high fructose corn syrup which add unnecessary calories to the beverage. They may in fact have only a small amount of green tea. Look for products that are made with 100% green tea – or better yet, brew your own.

Many foods are SUPER Eat a variety of foods Read labels carefully In conclusion… Many foods are SUPER Eat a variety of foods Read labels carefully So... in conclusion: There is no official definition for superfoods but many foods are SUPER because they are rich in nutrients that provide health benefits. By consuming a wide variety of foods that includes fruits, vegetables and whole grains, you will achieve a super diet.   It is important to remember that there is no regulation for superfood labeling.  Read labels carefully to be sure you understand the entire nutrition portrait of the product – watch specifically for added fat, sweetners, and salt. By knowing more about the product you can be sure your diet is SUPER.