10 Extraordinary Super Foods That Boost Your Body and Immune System 1: The First Four

Super foods refer to foods that are packed with significant amounts of phytonutrients, antioxidants, vitamins, trace elements, and dietary fiber to promote better health and well-being of the body. These foods are nutritious to provide the nutrients required by the body to put you in a better mood. The nutritionist, Elizabeth Somer, also an author of Nutrition for a Healthy Pregnancy, Food & Mood, and The Essential Guide to Vitamins and Minerals says, “The effect that diet can have on how you feel today and in the future is astounding,…Even people who are healthy can make a few tweaks and the impact will be amazing,” Somer insists that, “ I’d say that 50% to 70% of suffering could be eliminated by what people eat and how they move: heart disease, diabetes, cancer, hypertension can all be impacted.”

Beans

Beans are excellent sources of vitamin B group and protein. They are one of the most nutritionally-complete staple foods with lower fat content; a rich source of a variety of proteins, inexpensive and widely available. They provide the vegetarians protein more than two times as much protein per serving as cereal grains. Beans are also another good source of iron and zinc particularly for vegetarians who do not add meat in their diets. The combination of both beans and cereal grains provide us all the amino acids that our body needs daily. These are the reasons why beans should be served at the dining table. Generally, one half cup serving of beans contains the nutrient as follow (the figure may slightly vary depend on its varieties):

115 calories, 20g carbohydrate, 47mg magnesium, 144mg folate, 0.5g total fat, 0g saturated fat, 2.23mg iron, 0.93g zinc, 0g cholesterol, 7g dietary fiber, 7g protein, 400mg potassium and 0mg sodium.

Note: Beans here do not include the processed beans which may contain substantial amount of sodium.

Examples

Lentils, peas, green beans, winged beans, broad beans, black beans, red beans, and etc.

Recommendations

Eat varieties of beans four times per week with each serving of 0.5 cup (a size of cup here indicates the size of a baseball). For a vegetarian, ¼ cup of cooked beans, peas, or lentils can substitute 1 oz of meat. As the protein in beans is approximately 15 grams per cup (may vary slightly depending on its variety, excluding soy beans which may pack 29 grams per cup), the vegetarians can add a variety of beans to their menu without skimping on protein.

Health Benefits

Regulating and stabilizing the blood sugar; lowering the cholesterol level; preventing heart disease and diabetes; fighting against high blood pressure; easing the diverticulitis of the colon disease; reducing the risk of cancer (particularly the pancreatic, colon, breast and prostate cancer) ; reducing obesity and constipation.

Reasons and Evidence

As beans are low in both fat and calories but high in dietary fiber and protein, it aids in controlling body weight. Additionally, the dietary fiber in beans helps slow the absorption rate of carbohydrate. The slower rate of carbohydrate absorption, not only reducing caloric intake as it prevents hunger from occurring too soon but also moderating blood sugar peaks due to the food intake. Beans also contribute to heart health by maintaining normal range for several risk factors for heart disease that include blood cholesterol, blood homocysteine level and blood pressure. The diet pattern of four to five servings each week from the “seeds, nuts and beans” category plus fruits, vegetables, grains are well-balanced diet that is clinically proven to reduce the risk of heart disease.

Tips

Most people worry that the beans may have caused the gaseous formation in the body due to that the bacteria break down “non-digestible” carbohydrate in the large intestine. Thus, they avoid taking or reducing the intake of beans in order to let the body to adapt with this food. To help reducing the gas formation, the beans should first soak for overnight before cooking in order to reduce any digestive related diseases. And the water used to rehydrate dry beans should be discarded but not use for cooking. Another alternative is to soak the beans in the boiling water and then simmer for 2 to 3 minutes. Remove the pot from the stove, cover and soak the beans for about 4 to 16 hours, drain the rehydrated beans, discard the soak water, add fresh water to the beans and simmer until they become soft and tender.

Warnings

Avoid eating raw beans as they contain prussic (hydrocyanic) acid which is poisonous to our body. Nevertheless, the poisonous of prussic acid is eliminated after cooking. It has been documented in 1957 that some people became very sick from vomiting, stomach ache, circulation problems, convulsions, heart palpitations, and low blood pressure a few hours after eating raw beans or bean seeds. Raw beans can also cause nausea and vomiting in sensitive people. Even though it is always said that green beans help reducing high blood pressure besides improving the functionality of insulin among diabetes patients, green beans must not be used to substitute medical treatments for diabetes. Thus, it is always advisable to eat cooked or steamed beans either as a side dish or a salad. That is why German always overcooked the beans as they are more cautious in eating raw beans.

Berries

Berries are good sources of super antioxidants. They contain a larger amount of antioxidant plant nutrients, in particular, anthocyanins (a class of flavonoids). Berries are also rich in folic acid and vitamin C. You might be surprising to find that a serving of strawberries has even more vitamin C than an orange. Their edible skins are packed with concentrated phytonutrient (a naturally occurring compound found in plants) which are regarded as the best food sources of antioxidants as they all have particularly high ORAC (Oxygen Radical Absorbance Capacity)scores (ORAC is a scientific measurement of antioxidant content). Among the berries category, blueberries are found to have the highest ORAC scores. And thus these low-calorie, high fiber berries have become a satisfying snack or addition to the diet. In short, berries are always a versatile and healthy choice as they are linked to a remarkably long list of health benefits.

Examples

Strawberries, cherries, raspberries, cranberry, Pomegranate fruit, blackberry, and etc.

Recommendations

1 to 2 cups per day

Health Benefits

Reducing the risk of suffering from cardiovascular disease and cancer; maintaining healthy skin; easing the sagging skin or dark circles around the eyes; reducing the incidence of breast cancer; lowering the risk of diabetes, old age dementia, mascular degeneration and cataracts and other degenerative eye diseases. Below are some of the examples regarding the health benefits that are provided by the various types of the berries.

• Strawberry, cranberry, elderberry, blueberry, raspberry and bilberry have all been clinically proven to inhibit the growth of H. pylori bacteria.
• Dark berries which include blackberries, raspberries, goji berries and blueberries are packed with powerful antioxidants to fight against the cancerous cells and at the same time preventing the cancerous substances from developing in our body
• The lutein found in blueberries, raspberries and bilberries is important for a healthy vision and eye health
• Raspberries are rich in anthocyanins and cancer-fighting phytochemicals such as ellagic, coumaric and ferulic acid
• Pomegranate fruit has a very strong antioxidant and anti-inflammatory properties which are found to be beneficial in inhibiting the growth of cancer cells, improving the symptoms of periodontitis (gum disease) and symptoms of coronary disease as well
• Bilberry contains five anthocyanins which are known for their beneficial effects in inhibiting the growth of human leukemia cells and human colon cancer cells in vitro

Reasons and Evidence

The berries have antioxidant properties that help improve immune system and at the same time reducing the risk for chronic diseases like cancer and heart disease. The blueberries for example, contain a huge serving of antioxidants which have been shown numerous health conditions particularly beneficial to prevent the oxidative and inflammatory stress on the lining of blood vessels and red blood cells.

A study conducted in 1999 by the researchers at Tufts University discovered how powerful the rats that were fed with a cup of blueberries a day. They have shown improved motor skills, outperformed in memory test and faster learning ability than the rats that were not fed with berries. Scientists concluded that the berries have an excellent potential for reversing some age-related memory and motor coordination impairments. The researchers at the Jean Mayer USDA Human Nutrition Research Center on Aging at this university has published this research explaining how the nutritional antioxidants like the phytochemicals in berries can reverse age-related impairments in the brain and motor deficits associated with Alzheimer’s and Parkinson’s disease. Another research conducted at Department of Food Science and Human Nutrition, University of Illinois has shown the ability of berries to inhibit ornithine decarboxylase, an enzyme that is responsible for the development of the tumor.

Warnings

Strawberries are a fairly common allergen not recommended to be given to the infant whose digestive system is fairly developed. As strawberries and blueberries may pose a choking hazard, they should be cut into smaller pieces (cut the berries into fingertip-sized pieces for a child below 2 years old) before giving to the child or infant to chew them completely. It must be taken note that the berries may have slipped down the infant’s throat before he or she has a chance to chew. Berries particularly blackberries and raspberries are not suitable for a baby as the seeds may cause a digestion problem.

Tips

Choose the local berries as you can as berries are best to consume closest to their harvest time for their most nutritious and taste.

Green Cauliflower

Green cauliflowers are great sources of Vitamin C, and folate. They are free of fat and cholesterol besides low in sodium and calories and are one of the most nutrient-dense foods. Hence, they are also excellent sources of Vitamin A, B6, E and K, folic acid, fiber, potassium, phosphorus, and magnesium. The cauliflowers can be prepared in a quick and an easy manner to serve as a great snack or addition to the daily diet.

Examples

Cabbage, broccoli, white cauliflower, Chinese cabbage, mustard, etc.

Recommendations

0.5 to 1 cup per day

Health Benefits

Fighting against lung, stomach, colon and rectal cancer; improving the functionality of immune system; reducing the incidence of cataract; preventing birth defects; strengthening the health of cardiovascular vessels and bones.

Reasons and Evidence

Vitamin C found in green cauliflowers is essential for the formation of collagen, the protein that forms the basis of connective tissue. The folate in these vegetables is necessary for the formation and maintenance of new cells. The green cauliflowers also contain glucosinolates (break down the substance called sulforophane), phytochemicals, and carotenoid lutein which help fighting cancers. Broccoli, for example, has demonstrated its remarkable anticancer effects particularly in breast cancer. The glucosinolates (indole-3-carbinol and sulforaphane) help inhibiting the growth of both breast and prostate cancerous cells. Many studies have shown that they improve the ability of the liver detoxifying toxic compounds and at the same time decreasing the growth of human papillomavirus or HPV, a virus linked to cervical cancer. The researchers at Johns Hopkins University School of Medicine have found that sulforophane in broccoli, cauliflower and kale can kill bacterium Helicobacter pylori, bacteria that are responsible for many cases of stomach ulcers and cancers.

Warnings

Excessive intake of green cauliflower will lead to a swelling or the development of goiter, but eating two glasses per day is assured to be safe in terms of health.

People with hypothyroidism (a health condition caused by overproduction of thyroid hormone by the thyroid gland) are advised not to take goitrogenic foods such as cabbages, broccoli, and cauliflower. Other foods to avoid include strawberries, turnips, rutabaga, mustard greens, kale, spinach, bean sprouts, pine nuts, peanuts, rapeseed (Canola oil), pears, peaches, soybeans (tofu), rapini (a vegetable similar to broccoli), radishes, millet, potatoes, kohlrabi, corn and African cassava. These goitrogenic foods can increase your likelihood of developing a goiter by decreasing thyroid hormone production. Goiter (enlarged thyroid gland) here refers to the lump in your neck caused by an inflammation of the thyroid. They can also interact with the thyroid medication by nullifying its effects. Those with underlying thyroid antibodies and a tendency toward autoimmunity are more likely to be at higher risk when consuming foods goitrogens (a substance in some foods that prevents the thyroid gland from working correctly by blocking the uptake of iodine.).

The intake of the cauliflower may cause intestinal gas that some people find distressing.

As the cauliflower contains vitamin K (blood-clotting vitamin), and thus the additional intake of vitamin K may reduce the effectiveness of anticoagulants (warfarin, Coumadin, panwarfin).

Cauliflower contains peroxidase (a natural chemical that turns alphaguaiaconic acid blue) and thus it may produce a positive test in people who do not actually have blood in the stool.

Tips

Look for cauliflowers or broccoli for heads that are white (or creamy white) or tight green, compact, firm and heavy for their sizes. Avoid purchasing cauliflowers with discoloration on their heads and leaves or brown patches on their heads. Never buy pre-cut florets as they do not keep well. Keep the cauliflower and broccoli in the crisper section of the refrigerator for up to 5 days and make sure that they are stored with their head stem-side up to prevent moisture from forming on them. They should be stored in an open or perforated plastic bag. Never cook cauliflower in alkaline water as it will turn yellow. To solve this problem, add a tablespoon of milk or lemon juice to the water. Do not cook cauliflower in an iron or aluminium pot as the chemical compounds in cauliflower will react with the aluminium to give a yellow color, and a color of brown or blue-green in an iron pot. To serve broccoli or cauliflower, place them in cold water for 10 minutes to make them crisp before steaming them for a few minutes.

Oranges

Orange is a good source of vitamin C, sodium, copper, potassium, magnesium, sulphur, iron, calcium and other trace elements. In general, 100 gm of orange contains about 60 calories, 49mg vitamin C, 33mg calcium, 300mg potassium, 23mg phosphorus, 190 I.U. vitamin A and 0.08mg vitamin B (Thiamine). In short, an orange offers you over 170 different phytochemicals, more than 60 flavonoids, and 12.5% of the daily value for fiber. Oranges are fat-, sodium-, calories-free but high in vitamin C and fiber.

Examples

Lemons, grapefruits and other citrus fruits which include Tangerines, Mandarines, Clementines, Satsumas, limes.

Recommendations

1 serving per day

Health Benefits

Maintaining heart health; preventing cancer, stroke, diabetes, and many other diseases; reducing the incidence of chronic diseases; lowering the cholesterol level and stabilizing the blood sugar

Reasons and Evidence

Its dietary fiber has shown to reduce high cholesterol levels and to prevent atherosclerosis (artery hardening). Its phytochemicals and flavonoids have also shown to have a property of anti-inflammatory, anti-tumor, blood clotting, and antioxidant as well. They also contain phytochemicals, which may help protect against cancer and other diseases. The calorific content of orange is existed in the form of sugar that can be absorbed easily by our body and hence it is always fed to people who have become weak due to the illness. The orange provides the nutritional value that is good for bowel disorders, dyspepsia, dental care, bone health, heart disease, respiratory problems, influenza, indigestion, skin care, fever, typhoid and tuberculosis.

Warnings

Grapefruit contain substances that can interact with drugs such as Lipitor, calcium channel blockers, drugs for cardiovascular, allergy, anxiety, antibiotics, blood thinners, sedatives, immunosuppressants, cancer and hormones. These substances inhibit the intestinal enzyme, CYP3A4 for the breakdown of many drugs and thus resulting in either an increase or a decrease in the blood-concentration of certain drugs. This interaction not only reduces the therapeutic effects but also causes the patient overdose the drug.

Tips

Choose oranges that are firm and heavy for their sizes and have smoothly textured skin as they have higher juice content than the spongy or the lighter one in weight. The oranges should be kept for a few days at the room temperature. However, it is recommended to keep oranges in the refrigerator crisper. Purchase organic oranges whenever possible as pesticide residues are always found among the oranges.