Superfoods

Why are they called Superfoods?

Foods labeled “superfoods” are certainly high in some amazing antioxidants, vitamins and minerals, compared to their counterparts, but the term is primarily used as a marketing ploy to draw individuals to buy products and justify their high expensive. For example, blueberries are marketed as superfoods for their high antioxidant properties, specifically high vitamin C levels, but in fact 1 cup of cooked (boiled) sweet potato has 42mg of vitamin C, compared to 14.4mg of vitamin C in 1 cup of blueberries.

What are the nutritional benefits of Superfoods?

Superfoods are certainly beneficial for our body and when consumed assist us towards maintaining a healthy lifestyle, benefits include:

Blueberries

• High in antioxidants particularly anthocyanins, and vitamins K and C, reducing risks of cancer and cardiovascular disease

Kale

• High in antioxidants and Vitamins K, A and C, reducing risks of cancer and cardiovascular disease

Acai Berries

• High in antioxidants particularly anthocyanins and essential fatty acids, promoting cardiovascular health

Goji berries

• High in vitamins C, B2 and iron, essential for energy production

Broccoli

• High in polyphenols protective against cancer, and folate protective against birth defects, heart disease and cancer

Flax seeds

• High in fibre and essential fatty acids, promoting cardiovascular health

Chia Seeds

• High in fibre and protein, promoting bowel health, satiety, and weight loss

Next time you see the term superfood down the shopping aisle, take a moment to justify your choice. Focus on consuming fresh organic produce filled with colourfull fruits and vegetables and whole grains, aimed at increasing your antioxidant intake, reducing risks of disease.

Sarah Campbell

Nutritionst at Naed Nutrition

Do you need to get more superfoods in your diet? Book in to see Sarah at our Currambine location for 50% off your initial consult for the month of April only! Call 9304 1000 to book now.

Going Green

You’ve heard it over & over again “Eat your green veg”, “Drink your green veg”, have your “Super greens powder (or capsule”, however you can get your greens, get them in. But why?

These veggies contain a vast amount of important nutrients such as iron, folate, fibre, zinc, potassium, vitamin c, selenium, calcium, phytochemicals, anti-oxidants and more!

What are their benefits? 

• Cancer fighting: contain Isothiocyanates that reduce the production of carcinogens in the body, prevent normal cells from becoming cancerous and protect our DNA
• Lower blood cholesterol AND the risk of type 2 diabetes: with its high fibre content
• Fight infections: Zinc & vitamin C are two crucial immune boosting nutrients
• Promote weight loss: with being a high fibre low calorie source of food
• Effective for wound healing: containing vitamin K which is needed for blood clotting
• Promote eye health: lutein and powerful antioxidant prevents macular degeneration
• Maintain & promote red blood cell health: Containing Iron and vitamin C, this allows for optimum iron absorption
• Promote bone health: with its calcium content
• Healthy skin: with vitamin A, C and zinc your skin will glow
• Growth & development: folate and the other b vitamins are essential growth and new cell and energy production
• Improve your mood: containing B6 which promote serotonin & reduces PMS symptoms
  

What are your super green veggies that should I eat regularly?

• Kale
• Spinach
• Broccoli
• Brussel sprouts
• Bok choy
• Cabbage 

 (That doesn’t mean to you don’t eat your other greens – celery, cucumber, lettuce & the rest!)

What are the best ways to eat your greens?

• Steamed broccoli, brussel sprouts, and bok choy on the side of a lea piece of fish
• Green smoothies – kale, spinach, banana, coconut water, chia seeds and agave
• Spinach, pumpkin and pine nut side salad
• Green Vegetable stir fry with ginger and garlic

For more information on getting enough greens into your diet contact naednutrition@gmail.com

Amazing Avocado

Avocados are always in the super foods category but why? Avocados are high in high in essential fatty acids (EFA’s), vitamin A, E, C, K, B6, glutathione, fibre, and folate; but what does that mean for health, weight loss & muscle gain?

Nutrients & Health Benefits o f Avocados

EFA’s: provides energy, protects organs &  keeps  skin healthy,  carries fat soluable  vitamins such as A, C, E and K, as well as certain antioxidants. Monounsaturated fatty acids found in avocado’s help raise your good cholesterol (HDL) and/or lower your bad cholesterol (LDL) and prevent heart disease. Anti-inflmmatorie properties reduce inflammation associated with arthritis.  Numerous cancers including prostate and breast cancer have shown research that it inhibits growth & prevents occurrence.

Potassium: reduces fluid retention, supports normal cell function, regulates blood pressure and prevents bone loss and kidney stones.

Vitamin B6: can be helpful for high prolactin, depression, anxiety, fluid retention and breast tenderness

Folate: essential in pregnancy for growth, maintain and promote new cells in all stages of life, promotes good colon health and brain function.

Vitamin E: skin-enhancing and an antioxidant that strengthens the immune system and help fight disease,

Vitamin A (carotenoids): Promotes skin health & prevents macular degeneration in the eye.

Glutathione: anti-aging antioxidant that assists with liver detoxification

Vitamin K: essential for heart health, bone health, and blood clotting factors.

Vitamin C: essential for collagen synthesisi & tissue repair, immune health, liver detoxication and anti-oxidant properties.

Fibre: promoting good gut health, keeping blood sugar levels low.

What are the benefits for weight loss?

Flattens stomach:  high in EFA’s & potassium = lower fluid retention created by foods particularly high in salt which can cause excess weight & a bloated stomach

Maintain appetite: low in carbohydrates it maintains blood sugar levels  (very low GI food) keeping your energy levels, level and  keep you fuller for longer.

Promotes fat loss: Monounsatured fats actually promote fat loss particularly in the abdominal area. 

What are the benefits for muscle gain?

Monounsaturated and polyunsanturated fats will help build muscle tissue thus allow you to put on mass. As they also contain protein metabolism cofactors and protein thus an easy addition in your diet to gain needed muscle and not fat because of the extremely low sugar and no saturated fat content.

How do I use Avocados in Each meal?

Breakfast: Avocado on Toast

Snack: Avocado on crackers

Lunch: Egg and avocado wrap

Snack: Avocado dip with vegetable sticks

Dinner: Chicken & Avocado Salad

Dessert: Chocolate Mousse

Pineapple the SUPERFOOD

So what makes pineapple so special? Well to start with it’s high in a bromelain, a proteolytic enzyme (any enzyme that catalyses the splitting of proteins into smaller peptide fractions and amino acids) that is a COX – 2 (enzyme that causes inflammation and pain and fever) Inhibitor and bradykinin (A compound that causes contraction of smooth muscle and dilation of blood vessels.) inhibitor and a that helps reduce inflammation. It also reduces the levels of decreasing levels of other inflammatory markers & induction of pro-inflammatory mediators.

Pineapple is also high in vitamin C, A, B-complex, manganese & potassium, as well as anti-oxidants & flavonoids. But what does that all really mean?

How Does Pineapple better our health?

Cold & Flu symptoms: anti-inflammatory properties reduce the severity of the stuffy nose and decongestive properties to clear it & loosen the mucus as well as supressing a cough. Pineapples are also high in vitamin C

Eczema & itchy skin: The anti-inflammatory properties in bromelain have shown to reduce the severity of eczema & itchy skin

Allergies:  Bromelain is natural anti-histamine & also facilitates the absorption of other anti-histamine nutrients such as quercitin (onions, apples, grapes) & pycnogenol (pine bark & citrus fruits). It is mucolytic (breaks mucus down) & is ideal in reducing the inflammatory symptoms of hay fever

Asthma: Bromelain reduces the bronchial inflammation associated with asthma and other respiratory disease

UTI: Preventative measure by promoting discouraging inflammation in the urinary tract

Arthritis/Fibromyalgia/Osteoporosis/Osteoarthritis: With highly inflammatory conditions where NSAID’s are normally consumed, bromelain works on the same pathway reducing inflammation & prompting anti-inflammatory markers. Several studies have commented on the supplementation of bromelain for several months and the effectiveness on reducing pain in various areas in the body. Many have suggested the equal effect of many NSAID's, minus side effects such as nausea and toxicity (Please consult your health care professional before adjusting any medication or supplements)

Hyperthyroidism: anti-inflammatory properties & the aiding in the reducing of mineralization of bone from the manganese found in pineapple

Energy: Contains manganese which is a cofactor for energy production. In order to make a molecule of energy manganese is required, thus the more manganese (along with the other energy cofactors) the more energy you have!

Digestion/ Irritable bowel / coeliac :  because pineapple is highly alkaline food neutralize fluids to ensure that they are not too acidic as well as having protein-digesting properties. It also regulates the secretions in the pancreas to aid in digestion. The anti-inflammatory properties

Low GI:  One of the fruits that is low GI which means a slower release of glucose into your blood, to stabilise blood sugar levels.

Pineapple really is a super food, and there are many more health benefits related to it, and to top it all off tastes great! Fresh pineapple is always better than tinned pineapple due to the sugary syrup & additives it sits in, in order to be preserved.

References

Tochi, B, Wang, Z, Xu, S & Zhang, W 2008, Therapeutic Application of Pineapple Protease (Bromelain): A Review, Pakistan Journal of Nutrition, vol.7, no. 4, pp.513-520.

Yuan, G, Wahlqvist, M, He, G, Yang, M & Li, D 2006, Natural products and anti-inflammatory activity, Asian Pacific Journal of Nutrition, vol. 15, no. 2, pp.143-152.

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