WELCOME TO THE FIRST ANNUAL
JANUARY 16, 2018
(3RD TUESDAY OF EVERY JANUARY)
What Are Superfoods?
 
Superfoods are nutrient-dense foods that provide positive nutrition to our diets. When we eat Superfoods (in reasonable quantities), they do two or more of these things:

1) Provide a quality source of three or more of the following nutrients:

  • Fiber
  • Phytonutrients
  • Antioxidants
  • Vitamins
  • Minerals
  • Protein
  • Omega-3 Fatty Acids

2) May decrease the risk of developing one or more well-known chronic diseases and/or improve symptoms and side effects associated with already diagnosed well-known diseases (see ‘more info and sources’ below).

3) Have no known negative effects on health for the general population.

Recipes With Superfoods
salmon

PHOTOS: MILK & HONEY NUTRITION, iStockphoto.com, @foodfitnessandfaith, @jennagorham.rd, Beanitos
 
More Info & Sources
Acai
Acai

Examples of Quality Nutrient:

  • Several types of anthocyanins

One potential health benefit:

  • Preliminary evidence suggests that acai may improve some of the markers associated with metabolic syndrome.
Apples
Apples

Examples of Quality Nutrients:

  • Fiber
  • Proanthocyanidins

Potential health benefits:

  • Some research suggests that eating one or more apples each day may be associated with a lower risk of esophageal, colorectal, or larynx cancer
Avocado
Avocado

Examples of Quality Nutrients:

  • Potassium
  • Mono-unsaturated fatty acids

One potential health benefit:

  • An avocado-enriched diet high in monounsaturated fatty acids may improve cholesterol levels.
Beans
Beans

Examples of Quality Nutrients:

  • Protein
  • Fiber

One potential health benefit:

  • Diets higher in fiber promote healthy glucose metabolism.
Beets
Beets

Examples of Quality Nutrients:

  • Carotenoids
  • Fiber

One potential health benefit:

  • Preliminary evidence suggests beetroot may aid in lowering blood triglyceride levels.
Blueberries
Blueberries

Examples of Quality Nutrients:

  • Fiber
  • Vitamin c

One potential health benefit:

  • Some research suggests that blueberries may contain compiunds that aid in reducing common markers of inflammation.
Brazil Nuts
Brazil Nuts

Examples of Quality Nutrient:

  • Selenium
  • Protein

Potential health benefits:

  • Selenium is a strong antioxidant and helps encourage a healthy immune system.
Broccoli
Broccoli

Examples of Quality Nutrients:

  • Selenium
  • Fiber

Potential health benefits:

  • Some research shows that consuming broccoli (along with other green vegetables) may reduce cholesterol levels; and it may be associated with anti-cancer activity.
Cacao
Cacao

Examples of Quality Nutrient:

  • Flavonol compounds

One potential health benefit:

  • Many research studies have shown that consuming dark chocolate or flavanol-enriched chocolate/cocoa products can reduce blood pressure.
Carrots
Carrots

Examples of Quality Nutrients:

  • Vitamin A
  • Beta-carotene
  • Fiber

Potential health benefits:

  • A diet high in beta-carotene may be associated with a reduced risk of breast cancer, and delay age related macular degeneration.
Chia Seeds
Chia Seeds

Examples of Quality Nutrients:

  • Omega-3 fatty acids
  • Fiber

Potential health benefits:

  • Preliminary studies show that a diet high in chia seeds may improve glucose metabolism and markers of cardiovascular disease.
Chickpeas
Chickpeas

Examples of Quality Nutrients:

  • Protein
  • Fiber

One potential health benefit:

  • Diets higher in fiber promote healthy glucose metabolism.
Coconut
Coconut

Examples of Quality Nutrients:

  • Vitamin C
  • Fiber

One potential health benefit:

  • Coconut flour may help lower cholesterol levels.
Edamame
Edamame

Examples of Quality Nutrients:

  • Protein
  • Phytoestrogens

One potential health benefit:

  • Soy protein contains all of the essential amino acids we need.
Flaxseed
Flaxseed

Examples of Quality Nutrients:

  • Omega-3 fatty acid
  • Fiber

Potential health benefits:

  • Flaxseeds, and/or a component of them, may: improve glucose metabolism, reduce markers of inflammation, and improve blood cholesterol levels.
Goji Berry
Goji Berry

Examples of Quality Nutrients:

  • Lutein
  • Ascorbic acid

One potential health benefit:

  • Preliminary research suggests that a component in goji juice may aid in post-meal glucose metabolism.
Kale
Kale

Examples of Quality Nutrients:

  • Carotenoids (lutein and beta-carotene)
  • Vitamin C

One potential health benefit:

  • Some evidence suggests that vegetables of the Brassica oleracea species (like kale) may protect against some types of cancer.

Sources:

  • Manchali S, Chidambara Murthy KN, Patil BS. Crucial facts about health benefits of popular cruciferous vegetables. J Funct Foods 2012;4:94-106.
  • United States Department of Agriculture Agricultural Research Service. National Nutrient Database for Standard Reference Release 27. Basic Report: 11233, Kale, raw. Available at: http://ndb.nal.usda.gov/ndb/foods/show/3018?fgcd=&manu=&lfacet=&format=&count=&max=35&offset=&sort=&qlookup=kale
  • www.ncbi.nlm.nih.gov/pubmed/12235639?dopt=Abstract
Maca
Maca

Examples of Quality Nutrients:

  • Calcium
  • Glucosinolates

One potential health benefit:

  • Maca contains glucosinolates, which may help fight cancer.

Sources:

Maqui
Maqui

Examples of Quality Nutrient:

  • Phenolic Antioxidants

One potential health benefit:

  • Maqui has many antioxidant effects, and there is interest that it may prevent cardiovascular disease.
Matcha
Matcha

Examples of Quality Nutrient:

  • Several powerful anitoxidants

Potential health benefits:

  • Green tea may lower triglycerides and cholesterol levels.
Medjool Dates
Medjool Dates

Examples of Quality Nutrients:

  • Potassium
  • Fiber

One potential health benefit:

  • Natural sources of sugar have much higher levels of antoxidant activity than refined sugars.
Oats
Oats

Examples of Quality Nutrients:

  • Protein
  • Fiber

One potential health benefit:

  • Products containing whole oats may reduce the risk of heart disease if they contain at least 750 mg of soluble fiber per serving, when part of a low saturated fat and cholesterol diet
Peanuts
Peanuts

Examples of Quality Nutrients:

  • Manganese
  • Resveratrol

One potential health benefit:

  • Resveratrol may protect against cardiovascular disease.
Pumpkin
Pumpkin

Examples of Quality Nutrients:

  • Carotenoids
  • Fiber

One potential health benefit:

  • A diet higher in fiber promotes healthy blood glucose levels.

Sources:

  • Foster S, Tyler VE. Tyler's Honest Herbal, 4th ed., Binghamton, NY: Haworth Herbal Press, 1999.
Quinoa
Quinoa

Examples of Quality Nutrients:

  • Protein
  • Vitamin E

One potential health benefit:

  • Lowers post-meal triglycerides more so than "processed" gluten-free grain options like pasta and bread.
Salmon
Salmon

Examples of Quality Nutrients:

  • Omega -3 fatty acids
  • Vitamin b12

One potential health benefit:

  • Some studies have shown that getting omega-3 fats from fish increases levels in your body just as effectively as supplementing with fish oil capsules.
Spinach
Spinach

Examples of Quality Nutrients:

  • Iron
  • Folic acid

One potential health benefit:

  • Some studies have shown spinach to have "significant" antioxidant properties.
Sunflower Seeds
Sunflower Seeds

Examples of Quality Nutrients:

  • Vitamin E
  • Choline

One potential health benefit:

  • Choline plays a role on healthy cell structure.
Sweet Potatoes
Sweet Potatoes

Examples of Quality Nutrients:

  • Beta-carotene
  • Fiber

Potential health benefits:

  • Increased fiber intake is associated with increased satiety and may aid in wieght loss.
Tomatoes
Tomatoes

Examples of Quality Nutrients:

  • Lycopene
  • Fiber

One potential health benefit:

  • Lycopene is better absorbed from cooked tomatoes (ex: tomato paste) than from raw tomatoes. Some research suggests that people deficient in lycopene may be at a higher risk for developing prostate cancer.
Watermelon
Watermelon

Examples of Quality Nutrients:

  • Vitamin B6
  • Potassium

One potential health benefit:

  • Watermelon contains many nutrients thought to help promote a healthy immune system.

Examples of Quality Nutrients:

  • Fiber
  • Proanthocyanidins

Potential health benefits:

  • Some research suggests that eating one or more apples each day may be associated with a lower risk of esophageal, colorectal, or larynx cancer

Examples of Quality Nutrients:

  • Potassium
  • Mono-unsaturated fatty acids

One potential health benefit:

  • An avocado-enriched diet high in monounsaturated fatty acids may improve cholesterol levels.

Examples of Quality Nutrients:

  • Protein
  • Fiber

One potential health benefit:

  • Diets higher in fiber promote healthy glucose metabolism.

Examples of Quality Nutrients:

  • Fiber
  • Vitamin c

One potential health benefit:

  • Some research suggests that blueberries may contain compiunds that aid in reducing common markers of inflammation.

Examples of Quality Nutrient:

  • Protein
  • Selenium

Potential health benefits:

  • Selenium is a strong antioxidant and helps encourage a healthy immune system.

Example of Quality Nutrient:

  • Flavonol compounds

One potential health benefit:

  • Many research studies have shown that consuming dark chocolate or flavanol-enriched chocolate/cocoa products can reduce blood pressure.

Examples of Quality Nutrients:

  • Omega-3 fatty acids
  • Fiber

Potential health benefits:

  • Preliminary studies show that a diet high in chia seeds may improve glucose metabolism and markers of cardiovascular disease.

Examples of Quality Nutrients:

  • Protein
  • Fiber

One potential health benefit:

  • Diets higher in fiber promote healthy glucose metabolism.

Examples of Quality Nutrients:

  • Vitamin C
  • Fiber

One potential health benefit:

  • Coconut flour may help lower cholesterol levels.

Examples of Quality Nutrients:

  • Protein
  • Phytoestrogens

One potential health benefit:

  • Soy protein contains all of the essential amino acids we need.

Examples of Quality Nutrients:

  • Omega-3 fatty acid
  • Fiber

Potential health benefits:

  • Flaxseeds, and/or a component of them, may: improve glucose metabolism, reduce markers of inflammation, and improve blood cholesterol levels.

Examples of Quality Nutrients:

  • Lutein
  • Ascorbic acid

One potential health benefit:

  • Preliminary research suggests that a component in goji juice may aid in post-meal glucose metabolism.

Examples of Quality Nutrients:

  • Calcium
  • Glucosinolates

One potential health benefit:

  • Maca contains glucosinolates, which may help fight cancer.

Sources:

Examples of Quality Nutrient:

  • Phenolic Antioxidants

Potential health benefits:

  • Maqui has many antioxidant effects, and there is interest that it may prevent cardiovascular disease.

Examples of Quality Nutrient:

  • Several powerful anitoxidants

Potential health benefits:

  • Green tea may lower triglycerides and cholesterol levels.

Examples of Quality Nutrients:

  • Potassium
  • Fiber

One potential health benefit:

  • Natural sources of sugar have much higher levels of antoxidant activity than refined sugars.

Examples of Quality Nutrients:

  • Protein
  • Fiber

One potential health benefit:

  • Products containing whole oats may reduce the risk of heart disease if they contain at least 750 mg of soluble fiber per serving, when part of a low saturated fat and cholesterol diet

Examples of Quality Nutrients:

  • Manganese
  • Resveratrol

One potential health benefit:

  • Resveratrol may protect against cardiovascular disease.

Examples of Quality Nutrients:

  • Carotenoids
  • Fiber

One potential health benefit:

  • A diet higher in fiber promotes healthy blood glucose levels.

Sources:

  • Foster S, Tyler VE. Tyler's Honest Herbal, 4th ed., Binghamton, NY: Haworth Herbal Press, 1999.

Examples of Quality Nutrients:

  • Protein
  • Vitamin E

One potential health benefit:

  • Lowers post-meal triglycerides more so than "processed" gluten-free grain options like pasta and bread.

Examples of Quality Nutrients:

  • Omega -3 fatty acids
  • Vitamin b12

One potential health benefit:

  • Some studies have shown that getting omega-3 fats from fish increases levels in your body just as effectively as supplementing with fish oil capsules.

Examples of Quality Nutrients:

  • Iron
  • Folic acid

One potential health benefit:

  • Some studies have shown spinach to have "significant" antioxidant properties.

Examples of Quality Nutrients:

  • Vitamin E
  • Choline

One potential health benefit:

  • Choline plays a role on healthy cell structure.

Examples of Quality Nutrients:

  • Beta-carotene
  • Fiber

Potential health benefits:

  • Increased fiber intake is associated with increased satiety and may aid in wieght loss.

Examples of Quality Nutrients:

  • Vitamin B6
  • Potassium

One potential health benefit:

  • Watermelon contains many nutrients thought to help promote a healthy immune system.

Examples of Quality Nutrients:

  • Vitamin A
  • Beta-carotene
  • Fiber

Potential health benefits:

  • A diet high in beta-carotene may be associated with a reduced risk of breast cancer, and delay age related macular degeneration.

Examples of Quality Nutrients:

  • Selenium
  • Fiber

Potential health benefits:

  • Some research shows that consuming broccoli (along with other green vegetables) may reduce cholesterol levels; and it may be associated with anti-cancer activity.

Examples of Quality Nutrients:

  • Carotenoids (lutein and beta-carotene)
  • Vitamin C

One potential health benefit:

  • Some evidence suggests that vegetables of the Brassica oleracea species (like kale) may protect against some types of cancer.

Sources:

  • Manchali S, Chidambara Murthy KN, Patil BS. Crucial facts about health benefits of popular cruciferous vegetables. J Funct Foods 2012;4:94-106.
  • United States Department of Agriculture Agricultural Research Service. National Nutrient Database for Standard Reference Release 27. Basic Report: 11233, Kale, raw. Available at: http://ndb.nal.usda.gov/ndb/foods/show/3018?fgcd=&manu=&lfacet=&format=&count=&max=35&offset=&sort=&qlookup=kale
  • www.ncbi.nlm.nih.gov/pubmed/12235639?dopt=Abstract

Examples of Quality Nutrients:

  • Carotenoids
  • Fiber

One potential health benefit:

  • Preliminary evidence suggests beetroot may aid in lowering blood triglyceride levels.

Examples of Quality Nutrients:

  • Lycopene
  • Fiber

One potential health benefit:

  • Lycopene is better absorbed from cooked tomatoes (ex: tomato paste) than from raw tomatoes. Some research suggests that people deficient in lycopene may be at a higher risk for developing prostate cancer.

Examples of Quality Nutrients:

  • Potassium
  • Mono-unsaturated fatty acids

One potential health benefit:

  • An avocado-enriched diet high in monounsaturated fatty acids may improve cholesterol levels.

Example of Quality Nutrient:

  • Several types of anthocyanins

One potential health benefit:

  • Preliminary evidence suggests that acai may improve some of the markers associated with metabolic syndrome.