Super Foods Michael K. AbouAssaly M.D Educate, Empower, Enrich Lunch and Learn Series
Super Foods When in comes to eating healthy, you truly are what you eat. Eating a diet high in processed, calorie dense foods will leave you feeling sluggish, tired, weak, and slow. It can diminish your immune system’s ability to fight infection and cancer Eating a clean diet rich in vegetables, fiber, fruits, nuts, seeds, greens, whole grains can leave you feeling stronger, faster, more alert, and more energetic. It can boost your immune system’s ability to fight infection as well as cancer.
Super Foods Have always been around long before man walked the earth. Perfected by Mother Nature over millions of years and have evolved along side all other living beings that have come to depend on them. They possess not just one but many nutrients that offer multiple health benefits all in one bite.
Super Foods Most American meals today rarely have even one healthy nutrient. They instead are full of cholesterol, animal fats, carbohydrates, sugars, preservatives that not only increase your waistline but also cause damage to your heart, liver, kidneys, and other vital organs. Nutrients from a pill or vitamin are not absorbed as readily as nutrients from a food made by Mother Nature.
Super Foods The easiest and least expensive way to prevent cancer is by just eating healthy. Most experts believe that a cancer prevention diet should consist of at least a 70/30 ratio. (plants/animal products)
Super Foods • Why eat a super food? • Super foods are rich in nutrients and work wonders in keeping your mind and body healthy. • They affect the way you look and feel. • They help to flush out toxins from your body giving it a healthy glow. • They can even slow down the aging process!
Super Foods • Definitions • Nutrient- A source of nourishment, especially a nourishing ingredient in a food. • Antioxidant-A nutrient that blocks the process of oxidation which then produces harmful free radicals (Vit C, E) • Free Radicals-A by product of oxidation that forms incomplete particles that will then attach themselves to healthy cells in your body and damage them. • This is what speeds up the aging process. • Environmental sources include, air pollution, smoking, home cleaning products, personal care products
Super Foods • Definitions • Minerals-Inorganic substances that come from the earth and your body cannot produce them. • They provide the building blocks for many structures in the body (enzymes) that help convert food into energy, fight infection, prevent disease, build bone, hair, and nails. • Calcium, magnesium, phosphorus, sodium, potassium, chloride, iron, copper, zinc, manganese
Super Foods • Definitions • Vitamins-An organic chemical required by the body in small amounts for complete health and well-being. • A deficiency causes a well-defined disease that is prevented or cured by the appropriate vitamin. • Water-Soluble-C, B-complex, Not stored in the body therefore frequent consumption is required • Fat-Soluble-A,D,E,K Require a source of dietary fat (vegetable oil, fish oil, animal fat) to be properly absorbed and utilized by the body.
Super Foods • Definitions • Amino Acids-A molecule that is the basic building block (ingredient) necessary to making a protein in the body. • Some are created by the body but others can only be obtained by eating the foods that contain them (meats, beans, dairy products). • Necessary to all cells of all living things. Inadequate intake or production of these amino acids can have serious health consequences. • There are 20 amino acids required for human life to exist. 9 of the 20 are not made by the body but must be consumed from various food sources.
Super Foods • Definitions • Essential Fatty Acids-Fatty acids that humans and other animals must ingest because the body requires them for good health but cannot make them. • Required for normal biological processes. • Only two are known for humans. Alpha-linoleic acid (omega-3) and linoleic acid (omega-6) • Important role in controlling inflammation, cellular functions, mood, behavior, cholesterol.
Super Foods • Definitions • Polysaccharides-Long carbohydrate molecules. • Ex. Cellulose, amylose, glycogen, glycoproteins • Important as a form of storing fuel • Important role in every cellular structure
G-BOMBS Greens Berries Onions Mushrooms Beans/nuts Seeds, Spices
Greens Dark green leafy vegetables are calorie for calorie the most concentrated source of nutrition of any food. Rich in minerals (iron, calcium, magnesium, potassium). Rich in vitamins K, C, E, and many of the B vitamins. Rich in glyconutrients which prevent cell damage. Small amount a Omega-3
Greens • Regulates blood clotting • Protects against osteoporosis • May help decrease inflammation • May help prevent diabetes, and high cholesterol • Sources • Collards, kale, radish greens, arugula, aloe, spirulina (blue-green algae), parsley, rosemary
Greens • Spirulina • Excellent source of vitamin A,E,B,C, calcium, magnesium, iron, • Good source of protein, beta-carotene, lutein,omega-3 • Helps with proper digestion, decreases appetite • Helps detoxify our bodies • Form-tablets, powder. Add to shakes or smoothies
Greens • Aloe • Helps keep a balance of healthy bacteria in the gut. • Decreases symptoms of allergies • Good source of trace minerals • Calcium, selenium, zinc, chromium, magnesium • Good source of polysacharides • Detoxifies the body • Prevents fungal infections/yeast infections • Form-soups, smoothies, juice, salad dressing
Greens • Parsley • Very rich source of vitamin C • 3 times more vitamin C than oranges per serving • Contains apigenin • A potent antioxidant that helps make platelets less sticky thereby decreasing the risk of heart attacks
Beans Very good source of cancer fighting antioxidants High fiber food which helps lower cholesterol and regulate bowel movements Good source of protein Potent anti-inflammatory which helps defend against heart disease Helps promote brain function
Onions Regular consumption can lower your risk of all major cancers by 60-70% Prostate, breast, colon, ovarian
Mushrooms Very powerful cancer fighting food. Regular consumption of mushrooms can lower risk of breast cancer by 64%. (10 grams/day) If combined with daily green tea, breast cancer risk dropped by 89%.
Berries High levels of antioxidants Blue berries, strawberries, raspberries, black berries, goji berries, Acai berries, noni, cacao, camucamu All increase immunity, protect the liver, improve eyesight, fight cancer, slow down the aging process, prevent free radical damage, prevent Alzheimer’s, decrease risk for heart disease, improve blood flow Rich in magnesium, iron, chromium, manganese, zinc and vitamin C, amino acids, niacin, thiamine, riboflavin Form- juice, smoothies, shakes, raisins, dark chocolate(low fat/sugar)
Seeds/Spices Raw seeds and nuts contain phytochemicals and fats that help reduce inflammation and cholesterol. Walnuts, almonds, pistachios, pecans, chia, hemp Good source of omega-3
Seeds/Spices • Hemp seeds • Very high in protein and amino acids • Better source of protein than milk, eggs, soy, meat • Excellent source of calcium, iron, zinc, magnesium, copper, manganese • Lowers allergy, asthma, eczema symptoms • Better source of omega-3 than in walnuts • Richest source of essential fatty acids • Form-raw, salads, smoothies, shakes, hemp milk/butter
Seeds/Spices • Coconut • Coconut water • Similar components as found in human plasma • Good for treating dehydration, kidney stones • Improve breast milk production • Excellent immune system booster
Seeds/Spices • Spices • Excellent source of antoixidants • Wonderful anti-inflammatory properties • Help promote weight loss
Seeds/spices • Tumeric • Curcumin • Decreases plaque formation in the brain-Alzheimer’s • Boosts immune function • Prevents/treats diabetes • Key ingredient in curry • Thyme • Thymol • Slows down the aging process, maintains proper brain function, improves heart health • Thyme tea-decreases coughing spells • One tsp crushed thyme, ½ cup of boiling water, let steep for 10 minutes then strain
Seeds/Spices • Chili peppers • Increases fat burning process in our bodies • Adding chili peppers to your daily diet will help you burn 40 to 100 extra calories per day • Cinnamon • Rich in polyphenols that act like insulin to regulate blood sugar levels, decreases risk for diabetes and heart disease • Daily consumption of cinnamon lowers your cholesterol and blood glucose by 30 %.
Seeds/Spices • Ginger • Gingerol • Decreases nausea and pain sensation • Works like aspirin and ibuprofen to decrease inflammation • Great for post exercise pain • Oregano • Rosmarinic acid • Potent germ killer and antioxidant • 42 x greater than apples, 30 x greater than potato, 12 x greater than oranges • “A serving of oregano a day keeps the doctor away”
Seeds/Spices • Parsley • Very good source of vitamin C • 3 x more vit C than oranges • A powerful antioxidant that also helps make platelets less likely to stick and clump thereby decreasing risk for heart attacks • Rosemary • Decreases inflammation throughout the body • Lowers risk for heart disease
Bees • Honey • Not supermarket honey but raw natural honey • Promotes wound healing, fights infection, relieves gastrointestinal problems, boosts energy, increases mental alertness • Keep in glass jars, eat in raw form • Bee pollen • Rich in anti-oxidants, powerful aphrodisiac, promotes sexual health, improves exercise tolerance and energy levels • Decreases histamine release • Rich in B-complex vitamins, decreases skin wrinkling and slows down the aging of skin • Has 18 vitamins, 14 fatty acids, 15% lecithin, more protein that eggs, meat, and cheese • Effective in treating type II diabetes, anemia, bronchitis
Bees • Propolis • A tree bark resin used by bees when constructing honeycombs • Has potent antibacterial/antifungal properties that are completely natural with no bad side effects (better than PCN) • Rich source of flavanoids which promote wound healing and treat all types of wound infections • Good source of minerals, amino acids, fatty acids, Vit. A,C,B • Great for treating oral ulcers, canker sores, cold sores • Getting recognition for treating MRSA • Great for asthma, allergies, arthritis • Royal Jelly • Thick milky substance secreted by nurse bees • High in B complex vitamins, potassium, magnesium, calcium, zinc, iron, manganese • Excellent source of pantothenic acid (acetylcholine) • Improves nerve function/communication (Alzheimer’s)
Food Rules 70/30
Food Rules The “water” rule
Food Rules The “legs” rule
Food Rules If your food comes from a plant, eat it. If it was made in a plant, leave it alone.
Food Rules If your food has ingredients that you normally don’t find in your pantry, should you be eating it?
Food Rules Don’t buy food to fuel your body in same place you fuel your car.