Super Foods for a Super You 1
Whole New You The human body regenerates cells everyday It completely renews itself every 7 years To build the healthiest cells possible eat nutrient-rich foods everyday 2
Disease Eating super foods may help prevent disease Eating super foods may decrease risk of: Heart disease Cancer Diabetes 3
Stay Younger Longer Super foods may keep you feeling younger longer They may help reduce signs of aging Skin damage Loss of vision Joint flexibility 4
What is a Super Food? It contains a large amount of nutrients which are linked with a reduced risk for disease. Super foods are rich in: Vitamins Minerals Phytochemicals 5
Phytochemicals Phyto from the Greek word meaning plant They give foods taste, aroma, color, and other characteristics They are believed to promote good health 6
Disease Fighters Phytochemicals may: Serve as antioxidants Enhance the body s immune response Make vitamin A from beta-carotene Reduce inflammation in the body Kill cancer cells Protect DNA from being damaged Prevent urinary tract infections 7
Oxidation and Free Radicals Oxidation: a reaction involving oxygen Free radical: an unstable by-product of oxidation Free radicals can damage: Cell walls Cell structures DNA within the cells 8
Antioxidants Are present in foods as: Vitamins Minerals Phytochemicals Stabilize free radicals which could otherwise stress or damage cells 9
Super Foods Dark Green Vegetables Berries Legumes Orange Fruits and Vegetables Whole Grains Cold Water Fish Tomatoes Cultured Dairy Products SUPER FOODS! 10
Dark Green Vegetables Rich in many vitamins, minerals, and phytochemicals Try these: Spinach Broccoli Bibb lettuce Collard greens Romaine lettuce Bok choy Kale Swiss chard Mustard and turnip greens 11
Berries Rich in vitamin C, fiber, and phytochemicals Try these: Blueberries Raspberries Cranberries Strawberries Blackberries 12
Legumes Low-fat plant protein Rich in fiber, B vitamins, minerals and phytochemicals Try these: Black beans Pinto beans Garbanzo beans Lentils Kidney beans Lima beans Adzuki beans Cannellini beans Black-eyed peas Soy beans 13
Orange Fruits and Vegetables Contain a high level of beta-carotene and other nutrients Try these: Sweet potatoes Carrots Pumpkin Cantaloupe Mangoes Winter squash Orange bell pepper 14
Whole Grains Significant source of phytochemicals, fiber, vitamins, and minerals Try these: Wheat Oats Barley Rye Brown Rice 15
Cold Water Fish Rich in omega-3 essential fatty acids Good for your heart, brain and circulation Try these: Salmon Halibut Trout Tuna Sardines Mackerel 16
Tomatoes Rich in vitamin C and carotenes including lycopene and betacarotene May support prostate health (in men) and a healthy immune system Cooked tomatoes = better absorption of carotenes 17
Cultured Dairy Products Excellent source of calcium Contain probiotics bacteria that promote healthy digestion and immune stimulating activities Try these: Yogurt labeled live active culture Kefir Buttermilk 18
Chocolate: A Super Food? Cocoa rich in flavonols Reduced risk of blood clots Lower blood cholesterol Added sugar, milk, and cocoa butter dilute the antioxidant action Processing of cocoa may affect presence of flavonols 19
Eat A Rainbow Some antioxidants are identifiable by color Eat brightly colored fruits and vegetables for the greatest health benefits 20
Super Foods and MyPlate Super foods are part of MyPlate Whole grains Fruits Vegetables Dairy Legumes 21
Super vs. Average Whole foods vs. overly processed Whole foods: unprocessed and unrefined Overly processed foods: refined, nutrients may be lost 22
Move Over Supplements Super foods are more effective than any nutrition supplement 23
Mix and Match Super Foods Super foods may work synergistically together Try these: Berry and yogurt smoothie Whole-wheat pasta with tomato sauce Grilled salmon with mango salsa Oatmeal topped with blueberries Spinach salad with strawberries 24
Add Super Foods Now Substitute or add these foods to your regular meals and snacks Make your new cells as healthy as possible Build a new & improved body 25
Review Questions 1. What is a super food? A food that contains a large amount of nutrients which are linked with a reduced risk for disease 2. How do super foods help your body stay younger by reducing the signs of aging? Decreased skin damage and loss of vision and improved joint flexibility 3. Name two functions of phytochemicals in the body. Serve as antioxidants, enhances immunity, reduces inflammation, kills cancer cells, protects DNA 4. Why should you eat foods rich in antioxidants? Antioxidant rich foods stabilize free radicals which would otherwise stress or damage cells 26
Review Questions 5. Why should you choose dark leafy greens? the darker the greens, the more phytochemicals present, which equals increased nutritional power 6. What color is a distinguishing characteristic of foods rich in beta-carotene? orange 7. Omega-3 fatty acids found in cold water fish may reduce the risk of what disease? coronary heart disease 8. Mixing and matching super foods can increase their nutritional benefit by helping the body absorb more nutrients. What is this called? synergy 27
Super Foods Web Resources To learn more about Super Foods: http://www.ific.org/nutrition/functional/index.cfm http://www.webmd.com/a-to-z-guides/features/superfoods-everyone-needs http://www.dolesuperfoods.com http://www.superfoodsrx.com 28
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