1. Super Foods!
March 11, 2014

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

3. 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

4. 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.”

5. 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

6. 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

7. 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

8. 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

9. 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

10. 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

11. 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

12. 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

13. 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

14. 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

15. 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

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

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

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

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

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

21. 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

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

23. 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

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

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

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

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

28. 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)

29. 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

30. Questions?