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| Fueling Your Fire - October 3, 2006 |
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| Who Says Super Heroes Are Just A Myth? |
Part one of this five-part series on the essential building blocks of health (Seeing Green) set up the argument that while all calories are the same in that a calorie is just a unit of measure for the energy in food, not all calories are created equal. So what makes some calories premium fuel for your body while others act in your body like kryptonite acts on Superman?
If you’ve paid attention to the subject of nutrition in the popular press over the last several years, you’ve probably heard the term “super food” used. So, what on earth IS a super food and how does a food acquire this super hero status?
While there are several published lists of “super foods,” and various criteria by which the authors of those lists include or exclude particular foods, in general super foods are those that support: |
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Cellular Support and Repair (one benefit of which is combating the aging process by arresting pre-mature cellular death ... sounds serious, eh?). |
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Mental Function (I kid you not, there are nutrients that have been proven to not only stave off mental decline, but actually increase mental functioning. Who isn't interested in that? Mensa's enrollment is bound to skyrocket!). |
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Immune Function (increasing your body's natural ability to fight off both chronic diseases such as cancer, as well as acute illness such as the viruses that cause the common cold). |
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According to the book SuperFoods Rx: Fourteen Foods That Will Change Your Life (by Steven Pratt and Kathy Matthews), there are fourteen nutrients that consistently show up in the most health-promoting, disease-preventing, anti-aging diets: vitamin C, folic acid, selenium, vitamin E, lycopene, lutein, alpha-carotene, beta-carotene, beta cryptoxanthin, glutathione, resveratrol, fiber, omega-3 fatty acids and polyphenols.
Instead of forcing you to pull out your handy pocket edition of the Encyclopedia of Food Nutrients, Pratt and Matthews suggest fourteen key foods that encompass these nutrients and should be regular visitors in your diet: |
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| Food |
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Alternatives |
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Benefit |
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| Oats |
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Wheat germ, brown rice, barley, wheat, buckwheat, rye, millet, quinoa |
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Lower the risk of heart disease, lower cholesterol levels, high in fiber |
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| Spinach (minus the E.coli, of course) |
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Kale, collards, romaine lettuce, mustard or turnip greens, Swiss chard |
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Lowers risk of cardiovascular diseases, a variety of cancers, age-related macular degeneration, and cataracts |
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| Blueberries |
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Cranberries, raspberries, strawberries, cherries, curants, purple grapes |
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Lower risk of heart disease and cancer, help maintain youthful/healthy skin |
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| Broccoli |
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Brussels sprouts, red and green cabbage, cauliflower, bok choy, kale |
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Boosts immune system, lowers incidence of cataracts, builds bones, fights birth defects and heart disease |
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| Wild Salmon |
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Alaskan halibut, canned albacore tuna, sardines, herring, trout, sea bass, clams |
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Lowers risk of heart disease and cancer |
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| Pumpkin |
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Carrots, butternut squash, sweet potatoes, orange bell pepper |
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Lowers risk of various cancers, promotes youthful/ healthy skin |
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| Yogurt |
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Kefir |
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Supports intestinal tract health, strong bones and a healthy heart, good source of protein and calcium |
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| Walnuts |
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Almonds, pistachios, sesame seeds, peanuts, pumpkin and sunflower seeds, macadamia nuts, pecans, hazelnuts, cashews |
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Reduce risk of heart disease, diabetes and cancer; good source of healthy omega-3 fats |
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| Soy |
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Tofu, soy milk, soy nuts, edamame, miso |
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Prevents heart disease, cancer and osteoporosis; helps relieve menopausal and menstrual symptoms |
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Tea
(Green or Black) |
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None |
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Boosts immune system, helps prevent cancer and osteoporosis, lowers risk of stroke, promotes cardiovascular health |
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| Turkey (skinless breast) |
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Skinless chicken breast |
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Builds strong immune system; low-fat protein |
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| Tomatoes |
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Watermelon, persimmons, pink grapefruit |
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Lower risk of cancer, increase skin's sun-protection factor, play role in preventing cataracts and age-related macular degeneration |
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| Oranges |
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Lemons, grapefruit, kumquats, tangerines, and limes |
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Support heart health, help to prevent cancer, stroke and other choronic ailments |
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| Red Beans |
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Green beans, sugar snap peas, green peas, chickpeas (garbanzo beans) |
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Lower cholesterol, combat heart disease, stabalize blood sugar, can aid in lowering high blood pressure |
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Does it feel like it might be a super hero’s feat to get these foods into your diet every day? If so, how about starting with this challenge: look at the above list and pick just ONE of the foods to include in your diet today. Who knows, you might start to feel so good that you’ll even be up for trying a new one again tomorrow ...
If this information doesn’t give you reason to believe in these food super heroes, be sure to watch for the next edition of Fueling Your Fire as we not only examine what you should be eating to maintain and increase your cognitive prowess throughout your life, but what (and when) you should be eating to maintain mental clarity throughout your day. |
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| Enjoy Your Adventures in Super Snacking! |
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