Superfoods

There are various kinds of foods that are considered to be especially nutritious and particularly beneficial to health and well-being. People who are looking to maintain a healthy weight, who are working at fighting off various kinds of diseases, or who are just trying to live a longer and healthier life are encouraged to follow a generally healthy diet that incorporates certain food varieties. To learn what some of these special food types are, how they can be helpful to you if incorporated into an overall healthy diet, read on….

“Superfood” is a term used to describe foods with high phytonutrient contents (referring to phytochemicals or compounds that come from edible plants) that some believe offers health benefits as a result. Basically these foods are thought to have special qualities because they provide high amounts of one of more beneficial components.

However, before becoming overly-obsessed with certain “superfoods,” TeenHealthFX does want our readers to be aware of two things. The first is that there are many foods which have been labeled as “superfoods,” but the findings on these different foods range anywhere from weak to strong in terms of how effective these particular foods are really thought to be. So it’s good to do research on the actual strength of whatever “superfood” you are looking to incorporate into your diet.

Second, the American Dietetic Association does emphasize that rather than focusing on individual foods as the key to good health, it is important to be aware of your overall diet and general eating patterns. While certain foods are listed below as having special health benefits, FX does not want people to focus solely on these foods, but to look at them more as foods that can be incorporated into an overall healthy diet. To learn more about maintaining a balanced diet, you can read about the food pyramid in the answer to More On Eating Healthy. 

If you are interested in adding some of these foods into your diet, TeenHealthFX has listed below 5 different types of foods below that are considered to be “superfoods,” and we have listed the proposed benefits of each type of food:

1. Quinoa

• Origin: A seed from South America
• Health Benefits: Unlike wheat or rice (which are low in lysine), quinoa contains a balanced set of essential amino acids, making it an unusually complete food. It is a good source of dietary fiber and phosphorus and is high in magnesium and iron. Quinoa is also gluten free and is, therefore, considered easy to digest. In addition, it is an amazing source of protein as 1 cup of quinoa has 20 grams of protein.
• Preparation: Quinoa is most often prepared in a similar method to cooking rice.

2. Flax Seed

• Origin: Currently the main flax producing countries are the U.S.A., Canada and China. However, flax is native to the region extending from the eastern Mediterranean to India, and was probably first domesticated in the Fertile Crescent.
• Health Benefits: The omega-3 fatty acids present in flax seed may help with blood circulation and may reduce the risk of coronary heart disease. The lignans present in flax seed may possess anti-cancer properties.
• Preparation: Flax seed must be ground before eating so that the body can properly break down the seed in order to absorb all of the vitamins and nutrients. Ground flax seeds can be added to oatmeal, yogurt, or any other food that would be complimented by the nutty flavor of flax.

3. Acai Berry

• Origin: Native to tropical Central and South America.
• Health Benefits: High anti-oxidant properties may reduce the risks for cancer and premature aging.
• Preparation: Consumed in a concentrated juice form, the acai berry can be found various juice blends, smoothies, sodas, and other beverages.

4. Pomegranate Juice

• Origin: The pomegranate originated from Persia and has been cultivated in Georgia, Armenia and the Mediterranean region for several millennia. Introduced into Latin America and California by Spanish settlers in 1769, pomegranate is now cultivated mainly in the drier parts of California and Arizona
• Health Benefits: Contains 40% of the RDA of Vitamin C, and is high in Vitamins E and A, both of which may have high anti-oxidant properties.
• Preparation: Consumed in a concentrated juice form, pomegranate juice can be used simply as a beverage or in certain types of cuisine, such as Iranian and Indian cooking.

5. Pistachio Nuts

• Origin: Pistachio nuts were first cultivated in Western Asia. Later, they reached the Mediterranean world by way of central Iran, where they have long been an important crop. Although known to the Romans, the pistachio nut appears not to have reached the Mediterranean or most of the Near East in any significant quantity before medieval times. More recently pistachio has been cultivated in California (first commercial harvest in 1976) and Australia.
• Health Benefits: High in Vitamin B6, protein, and fiber. One ounce of pistachio nuts has 3 grams of fiber – more than any other kind of nut. Fiber may help to lower cholesterol, reduce a person’s risk factor for cancer, and help a person to feel fuller so there is less of a chance of overeating throughout the day. 
• Preparation: Pistachio nuts are often eaten whole, either fresh or roasted and salted. They are also used in ice cream, chocolates, and confections such as baklava.

Additional Foods with Significant Health Benefits:

Blueberries

• Health Benefits: Packed with antioxidants, phytoflavinoids, potassium, and vitamin C, blueberries may lower your risk of heart disease and cancer, and may act as an anti-inflammatory.
• Recommended Intake: Eating approximately ½ cup every other day is the recommendation.
• Preparation: Eat them whole, use them for making fruit smoothies, or put them in cereal, yogurt, or fruit salads.

Fiber (Foods with a high source of fiber include legumes, wheat bran, prunes, Asian pear, quinoa, raspberry, blackberry, oats, broccoli, root vegetables, tomatoes)

• Health Benefits: There is very strong evidence that soluble fiber can help to reduce total and LDL cholesterol. There is also some evidence that soluble fiber helps you maintain healthy blood sugar levels. Low-fat diets rich in fiber-containing grains, fruits and vegetables may reduce the risk of some types of cancer and heart disease. In addition, because fiber helps you to feel full for a longer period of time then foods lower in fiber, it can be a great tool in weight loss/weight management because it helps to prevent overeating.
• Recommended Intake: Current recommendations from the United States National Academy of Sciences, Institute of Medicine, suggest that adults should consume 20-35 grams of dietary fiber per day.
• Preparation tip: When it comes to beans, it is best to use fresh, frozen or dried, as canned beans can be higher in sodium.

Fish, such as salmon, herring, sardines, and mackerel.

• Health Benefits: There is strong evidence that the presence of Omega-3 in these types of fatty, cold-water fish can reduce heart disease, cardiac deaths, and fatal and nonfatal myocardial infarction. It is unclear on the strength of the evidence, but there have also been claims that these types of fatty fish can help with arthritis, memory loss and Alzheimer’s, and depression.
• Recommended Intake: Aim for 2-3 servings per week.
• Preparation: To keep dishes healthy, grill or bake the fish rather than frying it.

Soy (Tofu, soy milk, edamame)

• Health Benefits: Very strong evidence of lowering total and LDL cholesterol
• Tips for preparation and use: It is recommended that you not use soy powder if you are looking to get the true benefits of soy.

Tea (green or black)

• Health Benefits: There is moderate evidence that green tea can reduce the risk of certain types of cancer and that black tea can reduce the risk of coronary heart disease. There are claims, although it is unclear how strong the evidence is, that teas can help to provide immunity against intestinal disorders, can benefit oral hygiene, and normalize blood pressure, and help to prevent diabetes by reducing blood-glucose activity.
• Preparation: Tea is an infusion made by steeping processed leaves, buds, or twigs of the tea bush, Camellia sinensis, in hot water for several minutes.

Calcium (Milk, yogurt, cheese)

• Health Benefits: There is very strong evidence that calcium is essential for normal growth and maintenance of strong bones and teeth. Long-term calcium deficiency can lead to osteoporosis, a condition where the bone deteriorates and there is an increased risk of fractures. Some studies show that calcium can also help to promote weight loss. 
• Preparation: The USDA recommends that children and teens ages 9-18 get approximately 1,300 mg of calcium per day (1,000 mg per day for adults 18-50, and 1,200 mg per day for those over 50).
• Alternate sources of calcium: For people who are lactose intolerance, or for vegans who do not eat animal products, there are wonderful alternate sources of calcium to consider. These include seaweeds such as kelp, wakame and hijiki; nuts and seeds (like almonds and sesame); blackstrap molasses; beans; oranges; figs; quinoa; amaranth; collard greens; okra; rutabaga; broccoli; dandelion leaves; kale; and fortified products such as orange juice and soy milk. An often overlooked source of calcium is eggshell, which can be ground into a powder and mixed into food or a glass of water

Broccoli 

• Health Benefits:  Broccoli is a great source of fiber and is rich in vitamin A, C and K.  These vitamins help to fight off infections and build strong bones.  
• Preparation:  Broccoli can be eaten raw or cooked in a variety of ways to include:  steamed, stir-fried, roasted or grilled.  This is one of American’s favorite vegetables that can be eaten alone or tossed into a salad or soup.

Sweet Potatoes 

• Health Benefits: Sweet potatoes are a great source of vitamin A and are also loaded with Vitamin C, calcium and potassium.  The thought behind this food is that if a person chooses to give up the loaded baked potato for this healthier alternative, the person will benefit by reducing their caloric intake and eating a lower sodium version thereby creating a healthier diet and reducing bone loss.
• Preparation:  The sweet potato is a great substitute for the baked white potato.  It can be prepared by baking, boiling and mashing and even oven frying.  For oven frying, toss with olive oil and pepper and oven fry them for a great crunchy side dish.

And saving the best for last…

Dark Chocolate

• How It’s Made: Dark chocolate is produced by adding fat and sugar to cacao. It is chocolate without milk as an additive.
• Health Benefits: Dark chocolate bars with high-cocoa content are loaded with something called epicatechin. Epicatechin is a particularly active member of a group of compounds called plant flavoniods. Flavoniods help keep cholesterol from gathering in blood vessels, reduce the risk of blood clots, and slow down the immune responses that lead to clogged arteries. Dark chocolate is packed with antioxidants and may help to lower blood pressure.
• Recommended Intake: While a little dark chocolate is good, a lot is not better. Because chocolate is loaded with calories, it is not recommended that you eat more than one 1.6-ounce bar of dark chocolate a day.
• Preparation: Look for chocolate with 60% or higher cocoa content – the darker the chocolate, the better. In addition, the darker the chocolate, the less the fat and sugar content.

If you have any questions about how to incorporate any of these foods into your diet, please speak with your primary care physician, a certified nutritionist, or your school nurse. If you don't have a doctor and live in northern New Jersey, you can call the Adolescent/Young Adult Center for Health at 973-971-6475 for an appointment or contact your local teen health center.