Transcript No Slide Title

Superfoods
or
SUPERSIZE?
Victor Sierpina, MD
Nicholson Professor of Integrative
Medicine
University of Texas Medical Branch
USA Dietary Patterns
(1900-2000)
• High simple carbohydrate consumption
Soda -3.5 cans/day
White Flour - i.e.. baked goods
Potatoes - French Fries
• Low Fruit & Vegetable (micronutrient/fiber)
consumption
• 20:1 imbalance omega-6: omega-3 fatty acids
• 5-10 % calories from trans fats
• Grain-fed & fattened cows, pigs, chickens
Superfoods
• Spinach
• Blueberries
• Salmon
• Citrus
• Turkey Breast
• Pumpkin
• Broccoli
• Yogurt
• Walnuts
• Oats
• Tomato
• Legumes
• Soy
• Green Tea
Servings of Fruits & Vegetables
Per Day—UTMB 2nd yr Med
Students
70
60
50
40
2002
2003
2004
30
20
10
0
None
1-3
4-6
7-9
Supernutrients
• Vitamin C
• Lutein
• Folic Acid
• Zeaxanthin
• Selenium
• Lycopene
• Glutathione
• Beta Carotene
• Resveratrol
• Alpha Carotene
• Polyphenols
• Beta Cryptozanthin
• n-3’s
• Fiber
SUPERFOOD #7:
WILD SALMON
• Lowers the risk of heart disease and cancer.
• The more omega-3 fish oils you eat; the lower your
blood pressure
• In one study eating the oil in fish cut cancer incidence
by over 60%
• 4x weekly  risk for and progression of AMD
• Studies suggest that fish consumption is associated
with a lower risk for depression, violent behavior,
Alzheimer’s disease, Attention Deficit Disorder, Atrial
fibrillation.
• SPF nutrients
• TRY TO EAT Wild salmon, halibut, sardines, etc. 2 to 4
times per week
American Heart Association
Recommendations

Healthy individuals should take two servings of
fish(salmon, sardines, tuna, mackerel, trout)
weekly along with flaxseed, canola, and soybean
oil
• Patients with CHD should consume higher doses,
1 g/d of EPA + DHA, which may require fish oil
supplementation
AHA Recommendations: Intake of omega-3 fatty acids. Women’s Health
in Primary Care. 2003.6(1): 25-26 (Consensus opinion)
Indications from other
studies
• Eating fish as little as once a week
reduces the risk of sudden death in men
• Eating fish twice a week reduces CHD risk
in women
• Fish intake reduces Alzheimer’s risk
Harper, Beyond the Mediterranean Diet: the Role of Omega-3
Fatty Acids in the Prevention of CAD, Prev Cardiol, 2003
Morris, Consumption of fish and n-3 fatty acids and risk of
Alzheimer dz,. Arch Neurol, 2003
How intake of Omega-3
Fatty Acids is helpful
• Stabilization of atherosclerotic plaques
• Reduction of inflammation by mediation
prostaglandin synthesis pathway
• Improved ratio of omega-3 to omega 6 FA
reduces arachidonic acid and proinflammatory, pro-platelet aggregatory
cytokines
• Enhances PGE1 and PGE 3 and less
inflammatory leukotrienes(see diagram)
Thies F, et al. Association of n-3 polyunsaturated fatty acids
with stability of atherosclerotic plaque: RCT, Lancet,
2003;361:477-85
Omega 6 Fatty Acid
Omega 3 Fatty Acids
(Linoleic Acid)
(alpha-linolenic acid)
Δ6-Desaturase
Gamma-linolenic acid
Eicosapentaenoic Acid
(GLA)
Evening Primrose Oil
Borage Oil
Black Current Oil
Δ5-Desaturase
Arachidonic Acid
(EPA)
COX
Lipoxygenase
Prostaglandins
PGE1, PGE3
Less Inflammatory
Leukotrienes
(Favorable)
Cyclo-oxygenase
Lipoxygenase
Docosahexaenoic acid
(COX)
(DHA)
Prostaglandins (PGE2)
(Inflammatory)
Leukotrienes
AHRQ study
• Most studies show very low
cardiovascular mortality in
populations with high fish
consumption
• Strongest, most consistent effect of
omega-3 fatty acids was reduction in
triglycerides from 10-33%
SUPERFOOD #1:
BEANS
• Lower your heart disease risk by 20%
• Beans lower cholesterol, reduce obesity, relieve
hypertension.
• If you’re diabetic, you should eat beans: helps
keep blood sugar under control
• SPF Nutrients
• TRY TO EAT: at least four ½ cup servings per
week.
The US Defecation Deficit
• Stool volume in US less than ½ that of
“underdeveloped” countries—we’re being
“outpooped”!! (with corollary health risks)
Dr. Donald Ardell, author, 14 Days to a Wellness Lifestyle, 2003
• Utilize complex carbohydrates, higher in fiber and
lower in glycemic load to reduce risk of CHD
Hu F, Willett W.Optimal diets for prevention of coronary heart disease. JAMA.
2002;288:2569-2578 {Systematic review}
SUPERFOOD #2:
BLUEBERRIES
• Otherwise known as “brainberries”
• Most exciting report: animal studies show
actual reversal of brain deterioration
• Lower the risk of cardiovascular disease and
cancer
• The best chance to move, think like a kid as you
“mature”
• SPF Nutrients
• TRY TO EAT 1 to 2 cups daily
BLUEBERRY SIDEKICKS
• Purple grapes
• Cranberries
• Boysenberries
• Raspberries
• Strawberries
• Currents
• Blackberries
• Cherries
• Pomegranates
SUPERFOOD #3:
BROCCOLI
• Broccoli is one of the best cancer fighters you can
eat: 2 servings a day can result in 50% reduction
in risk
• Most powerful, easiest to eat form of broccoli:
broccoli sprouts (10 to 100x power of regular
broccoli)
• Boosts the immune system, lowers the incidence
of cataracts, supports cardiovascular health,
builds bones and fights birth defects.
• SPF nutrients
• TRY TO EAT ½ to 1 cup daily
BROCCOLI SIDEKICKS
•
Brussels Sprouts
•
Cabbage
•
Kale
•
Turnips
•
Cauliflower
•
Collards
•
Bok Choy
•
Mustard Greens
•
Swiss Chard
SUPERFOOD #4:
OATS
• Reduced risk for diabetes, our fastest-growing
chronic disease
• Lower cholesterol, reduce the risk of coronary
heart disease, high in fiber and protein.
• Super breakfast: keeps you full, low in calories
• Fiber  Atherosclerosis progression
• SPF nutrients
• TRY TO EAT 5 to 7 servings a day of whole grains
(for example, whole wheat bread would count!) or
10-21 grams whole grain fiber
OAT SIDEKICKS
Super Sidekicks
– Wheat Germ
– Ground Flaxseed
Sidekicks
– Brown Rice
– Barley
– Wheat
– Buckwheat
– Rye
– Millet
– Bulgar Wheat
– Amaranth
– Quinoa
SUPERFOOD #5:
ORANGES
• Vitamin C! This vitamin is too often neglected today.
• Low vitamin C intake doubles risk of hip fracture
• Support heart health and prevent cancer, stroke,
diabetes and a host of chronic ailments.
• >200 mg vitamin C for >10 yrs  cataracts
• Highest vitamin C intake associated with lowest all
cause mortality
• SPF nutrients
• TRY TO EAT 1 serving daily (drink high pulp OJ)
ORANGE SIDEKICKS
•
•
•
•
•
Lemons
White and Pink Grapefruit
Kumquats
Tangerines
Limes
SUPERFOOD #6:
PUMPKIN
• Rich in alpha carotene and beta carotene
– “Longevity nutrients”
• Helps lower the risk of various cancers (lung,
colon, bladder, cervical, skin, and breast) and
supplies nutrients necessary for healthy, youthful
skin.
• Surprise: a great source of fiber!
• May  risk for cataracts
• An SPF powerhouse
• TRY TO EAT ½ cup most days
PUMPKIN SIDEKICKS
• Carrots
• Butternut Squash
• Sweet Potatoes
• Orange Bell Peppers
SUPERFOOD #7:
WILD SALMON
• Lowers the risk of heart disease and cancer.
• The more omega-3 fish oils you eat; the lower your
blood pressure
• In one study eating the oil in fish cut cancer incidence
by over 60%
• 4x weekly  risk for and progression of AMD
• Studies suggest that fish consumption is associated
with a lower risk for depression, violent behavior,
Alzheimer’s disease, Attention Deficit Disorder, Atrial
fibrillation.
• SPF nutrients
• TRY TO EAT Wild salmon, halibut, sardines, etc. 2 to 4
times per week
WILD SALMON SIDEKICKS
•
•
•
•
•
•
•
•
Alaskan Halibut
Canned Albacore Tuna
Sardines
Herring
Trout
Sea Bass
Oysters
Clams
* For healthy heart, brain, eyes—You must eat fish!!!
SUPERFOOD #8:
SOY
• Helps prevent cardiovascular disease, cancer, and
osteoporosis, and helps relieve menopausal and
menstrual symptoms.
• Super alternative protein; the only plant-based
complete high-quality protein
• Lower risk for breast/prostate cancer
• An SPF powerhouse
• TRY TO EAT at least 10-15 grams of soy protein
per day and divide total soy intake to two separate
meals or snacks
SOY SIDEKICKS
(FORMS OF SOY)
•
•
•
•
•
•
Tofu
Soymilk
Soy Nuts
Edamame
Tempeh
Miso
SUPERFOOD #9:
SPINACH
• The more spinach you eat, the lower your risk for
cancer
• Decreases the chance of cardiovascular diseases,
age-related macular degeneration and cataracts.
• One of the healthiest foods you can eat.
Remember, the darker the greens, the more
phytonutrients
• SPF nutrients
• TRY TO EAT 1 cup steamed or 2 cups raw, dark,
leafy greens most days
SPINACH SIDEKICKS
•
•
•
•
•
•
•
•
Kale
Collards
Swiss Chard
Mustard Greens
Turnip Greens
Bok Choy
Romaine Lettuce
Orange Bell Peppers
SUPERFOOD #10:
TEA
• The cheapest, easiest, no-calorie way to improve
your diet and live longer
• Boosts the immune system, helps prevent cancer
and osteoporosis, lowers the risk of stroke
• Not just women: Men who drink tea may reduce
their risk of heart attack by 44% with just one cup
daily
•  Risk for cataracts, hypertension
• SPF nutrients
• TRY TO DRINK 1 or more cups green or black tea
daily
SUPERFOOD #11:
TOMATOES
• Lower the likelihood of cancer, can play a role in
preventing cataracts, age-related macular
degeneration, cancer, and cardiovascular disease.
• The lycopene in tomatoes actually acts like an
internal sunblock
• In one study on elderly nuns, the ones with the
highest levels of lycopene functioned almost 4
times better than those with lowest levels
• TRY TO EAT 1 serving of canned tomatoes per
day and multiple servings per week of fresh
tomatoes. Pizza can be a health food if you modify
it slightly: more sauce; less cheese plus whole
grain crust
TOMATO SIDEKICKS
•
•
•
•
•
Red Watermelon
Pink Grapefruit
Japanese Persimmons
Red-fleshed Papaya
Strawberry Guava
SUPERFOOD #12:
TURKEY
• A perfect example of a twenty-first century
"healthy" protein source, extremely low in fat, and
provides multiple nutrients which help build a
strong immune system
• Cheap, low-fat protein – lower in fat and calories
than chicken
• SPF nutrients
• TRY TO EAT 3 to 4 servings per week
(3 - 4 ounces)
TURKEY SIDEKICKS
• Skinless Chicken Breast
SUPERFOOD #13:
WALNUTS
• A handful a day can cut your risk of
cardiovascular event by as much as 51%
• Two tablespoons of peanut butter 5 times/week
cuts risk of type II diabetes by 20%
• Along with tea, the easiest way to improve your
heath
•  Risk/progression of AMD
• SPF nutrients
• TRY TO EAT a handful of nuts, five times a week
* Skip the salt and added oils
WALNUT SIDEKICKS
•
•
•
•
•
•
•
•
•
Almonds
Pistachios
Sesame Seeds
Peanuts
Pumpkin and Sunflower Seeds
Macadamia Nuts
Pecans
Hazelnuts
Cashews
SUPERFOOD #14:
YOGURT
• Great source of digestible protein; double the
protein of milk
• Promotes strong bones and a healthy heart, great
source of calcium.
• Helps lower blood pressure
• Immune system booster, probiotics
• TRY TO EAT 2 cups daily
YOGURT SIDEKICKS
• Kefir
• Stoneyfield Farm yogurt / fruit smoothie
•
•
•
•
•
•
•
•
•
•
10 Foods to Avoid-The
Oprah
Factor
Donuts
White Bread
Bread with < 3 grams fiber/ slice
Soda
Stick Margarines
White Pasta
Full Fat Dairy
Movie Theatre Popcorn
Luncheon Meats
Sugar Coated Cereal
Cardiovascular Exercise Per Week—
UTMB 2nd yr Med Students
60
50
40
2002
2003
2004
30
20
10
0
None
1-2 Days
3-5 Days
>5 Days
Dr. Victor Sierpina’s Nutritional
Supplement Formula
• High potency Bcomplex with
antioxidants/trace
minerals in AM
• 500 mg Vit C in
AM&PM
• 400 IU Vit E as
mixed tocopherols
or “natural” vit E
in AM&PM
• Garlic, red wine,
olive oil, green tea,
Mediterranean type
diet
• Fish oil or flaxseed
oil daily
• Be thankful for your
food….SAY GRACE
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