Super Foods! March 11, 2014

What is a super food? Nutritionally dense foods Powerful sources of vitamins, minerals, and antioxidants Health benefits beyond basic nutrition

What to look for in Super Foods.. Nutrient Density Measurement of how much of any particular nutrient in regards to portion size Nutrient Diversity How many different nutrients available Phytonutrient content Amount of naturally occurring healthy chemical compounds Toxin absence Super foods represent clean, hormone-free, chemical and pesticide-free sources of nutrition

Phytochemicals Also known as antioxidants Fights free-radicals The American Cancer Society says to “eat these foods to decrease your risk of cancer, heart disease, diabetes and hypertension.”

Benefits of Vitamins and Minerals Fat Soluble Vitamins Water Soluble Vitamins Vitamin A – promotes eye health, helps form and maintain healthy skin, teeth, and bones Vitamin D – helps the body absorb calcium, maintains strong bones Vitamin E – antioxidant, boosts immune function Vitamin K – aids in blood clotting B Vitamins – help the body produce energy, influence growth/development Vitamin C – boosts immune function, fights skin aging, antioxidant

Vitamin A Found in liver, dairy products, fish, darkly colored fruits, potatoes, carrots, and leafy vegetables Males: 900ug/d Females: 700ug/d 1 medium sweet potato = 21,909ug 1 cup cooked kale = 17,707ug 1 cup cantaloupe = 5,411ug 1oz tuna fish = 714ug

Vitamin D Found in fish liver oils, flesh of fatty fish, liver, eggs, fortified milk, and fortified cereal Men: 5-15ug/day Women: 5-15ug/day 1T cod liver oil = 1360ug 1 filet of Herring = 2996ug 1 egg = 17ug

Vitamin E Found in vegetable oils, unprocessed cereal grains, nuts, fruits, vegetables, meats Men: 15mg/day Women: 15mg/day 1oz almonds = 7mg 1oz sunflower seeds = 10mg 1T olive oil = 2mg Total = 19mg Vitamin E

Vitamin K Found in leafy green vegetables including collard greens, spinach, kale, broccoli, brussel sprouts, cabbage, plant oils, asparagus, kiwi, blackberries and blueberries Men: 120ug/day Women: 90ug/day 1 cup kale = 882ug 1 cup broccoli = 220ug 1 cup brussel sprouts = 156ug

Vitamin C Found in citrus fruits, tomatoes, potatoes, brussel sprouts, cauliflower, broccoli, strawberries, cabbage and spinach Men: 90 mg/day Women: 75mg/day 1 orange = 70mg 1 tomato = 28mg 1 cup broccoli = 81mg Total = 179mg Vitamin C

Benefits of Vitamins and Minerals Iron – red blood cell production, oxygen carrier Calcium – supports bone health and strength Folate – prevents neural tube defects Manganese – supports healthy bone structure, antioxidant properties

Iron Found in red meat, egg yolks, dark leafy green vegetables, dried fruit, poultry, fish, beans, and artichokes Men: 8mg/day Women: 8-18mg/day 3oz serving of beef = 3mg 1 cup cooked beans = 7mg Total = 10mg iron

Calcium Found in cheese, yogurt, milk, dark leafy green vegetables, fortified cereals and breads Men: 1,000-1,200mg/day Women: 1,000-1,200mg/day 2oz cheese = 538mg 1 cup cooked broccoli = 62mg 2 cups of milk = 612mg Total = 1,212mg calcium

Folate Found in enriched cereal grains, dark leafy vegetables, enriched and whole-grain breads, and fortified ready to eat cereals Men: 400ug/day Women: 400ug/day, 600ug/day during pregnancy, and 500ug/day during lactation 4 spears of asparagus = 89ug 1 cup raw spinach = 263ug 2 slices of wheat bread = 50ug Total = 402ug folate

Magnesium Found in dark leafy green vegetables, nuts, seeds, fish, beans, lentils, whole-grains, avocados, dairy Men: 420mg/day Women: 320mg/day 1 cup cooked spinach = 157mg 1oz of almonds = 150mg 1 cup cooked lentils = 148mg Total = 455mg magnesium

Super Foods Blueberries Broccoli Whole Grain Oats Beans Spinach and Kale Pomegranate Tomatoes Salmon Soy Garlic Tea

Blueberries Rich in vitamins, phytochemicals, and soluble fiber Promote brain function and prevent the effects of aging Contains antioxidants, anthocyanins, and flavonoids

Broccoli Rich in vitamins A, C, and K Contains fiber, calcium, and other minerals Boost to your immune system Supports cardiovascular health

Whole Grain Oats Good source of soluble fiber Can reduce cholesterol levels Reduces risk of heart disease

Beans High in lean protein Good source of fiber Can reduce cholesterol levels Contains B Vitamins, Iron, Manganese

Spinach and Kale Boost to your immune system Rich in vitamins A, C, and K Contains fiber, calcium, folate and other minerals Supports cardiovascular health

Pomegranate High in antioxidants Contains ellagitannins, which have anti-cancer properties Can lower cholesterol levels, especially LDL

Tomatoes Excellent source of lycopene Aids in preventing cancer by raising the SPF factor of your skin Can reduce risk of prostate cancer and cardiovascular disease Can reduce/prevent risk of blindness

Salmon Good source of protein Rich in omega-3 fatty acids Can lower risk of heart disease and stroke

Soy Good source of protein Plant source of omega-3 fatty acids Cardiovascular benefits Contains isoflavones (phytoestrogens) which provide menopausal symptom relief

Tea Contains antioxidants Said to have cardiovascular benefits Reduces risk of cancer

Garlic Anti-inflammatory properties Been used in treatment for stroke, cancer, immune disorders, arthritis, and cerebral aging

Other foods said to have super food potential.. Yogurt (aids in balancing microorganisms in the body, good source of calcium) Avocados (nutritionally dense, improves nutrient absorption) Extra Virgin Olive Oil (good source of vitamin E, said to have cardiovascular benefits) Dark Chocolate (contains flavonols)

Choose more Super Foods! Proven to help prevent cardiovascular disease, diabetes, hypertension, and certain types of cancer. Can also prevent and reverse signs of aging

Questions?