Transcript Super Foods - UW Health Blogs

Super Foods
A compliment to good health!
What makes these particular
foods special?
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Flax seed
Salmon
Oatmeal
Berries
Pomegranate
Spinach
Broccoli
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Whole grains
Red wine
Tomato
Soy
Garlic
Green Tea
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and on and on…
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Super Foods or
“Functional Foods”
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any potentially healthful food or food
ingredient that may provide a health
benefit beyond the traditional nutrients
it contains
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“functional” implies that the food has
some identified value leading to health
benefits, including reduced risk for
disease
Super Powers!!
Antioxidants
 Fiber
 Disease fighting agents
 Vitamins/Minerals – great color!
 Phytonutrients - huh?
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Antioxidants
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Antioxidants are substances or nutrients in our
foods which can prevent or slow the oxidative
damage to our body.
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When our body cells use oxygen, they naturally
produce free radicals (by-products) which can
cause damage.
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Act as "free radical scavengers" to prevent and
repair damage done by free radicals. Health
problems such as heart disease, macular
degeneration, diabetes, cancer etc are all
contributed by oxidative damage.
Fiber
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Where to get it?
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Fruits, veggies, grains, beans, lentils
How much each day?
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Men <50 - 38 g/day
Men >50 - 30 g/day
Women <50 - 25 g/day
Women >50 - 21 g/day
Children – age + 5 g/day
Fiber
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Types of fiber?
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Soluble or Insoluble
• Soluble fiber, found
in oats, barley,
psyllium, beans,
apples, oranges, and
other fruits and veg,
may help prevent
heart disease by
lowering LDL
cholesterol
• 5-10 grams/day
Benefits
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Satiety, weight
management, diseasefighter, cholesterol and
blood pressure
reduction, blood
sugar/insulin
regulation…
Pill, Powder or Food?
Phytonutrients
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Promote health by helping to slow
the aging process or reducing the
risk for many diseases.
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May protect against some cancers, heart
disease, high blood pressure, stroke and
other chronic health conditions.
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May work to enhance immunity, detoxify
carcinogens and serve as antioxidants.
Fruits and Vegetables!
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Produced naturally to protect against
viruses, bacteria and fungi.
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They also provide color, aroma and flavor to
food.
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Some have a remarkable variety
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one orange contains over 170 different
phytonutrients!
Soybeans
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Contain high amounts of protein
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Include all essential amino acids
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the only such vegetable source!
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Rich source of calcium, iron, zinc,
phosphorus, magnesium, B-vitamins,
omega-3 fatty acids and fiber.
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Versatile!
Community Supported
Agriculture
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www.macsac.org
Community Supported
Agriculture (CSA)
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CSA is a unique and sustainable movement of
food production and consumerism, that:
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Fosters mutual respect and support between those who eat the
food (CSA members), and those who grow it (local farmers).
Introduces new and exciting varieties of vegetables that may not be
available, or members might not otherwise buy, at a grocery store,
thus broadening health and palates.
Gives members an active and ecologically-friendly role in the
production and distribution of quality organic produce.
Allows members the opportunity to visit and work on the farm, to
become familiar with, and connected to, where and how their food
is grown.
Gives members the enjoyment of locally available foods while
learning about eating seasonally - this means having the freshest
food possible, while sharing in the natural cycle of the seasons as a
community.
Offers a fresher, more sustainable alternative in an age when food
travels an average of 1,300 miles to reach our tables.
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Food
Phytonutrient
Benefit
Soy
Isoflavones
Fight heart disease
osteoporosis and
some cancers
Blueberries
Flavanoids
Reverse nerve cell
aging
Tomatoes
Lycopene
Cancer prevention
Broccoli
Indoles,
Cancer prevention
sulforaphane
Apples
Quercitin
LDL oxidation
reduction
Beets
Flavanoids and
carotenoids
LDL oxidation
reduction
Cocoa
Flavanoids
Fights heart disease
and cancer
Flax Seed
Lignin
Reduce cholesterol
How many “Super Foods”
can you fit into
your daily diet?
Breakfast
 Yogurt-blueberry smoothie
Tea
Afternoon Snack
 Oatmeal-walnut cookie
Tea
Morning Snack
 2 Clementine oranges
Dinner
 Grilled salmon served on a
bed of lentils
Broccoli sautéed with garlic
Glass of wine
Lunch
 Pumpkin soup made with soy
milk, topped with walnuts
Spinach salad with tomatoes
and turkey breast
Dessert
 Dark chocolate covered
strawberries
Incorporate Super Foods
into everyday eating!
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Add broccoli and to your stir-fry
Sauté garlic and onions in olive oil and add to your
spaghetti sauce
Try soy milk in your coffee
Have carrots, red pepper and cucumber slices for a
afternoon snack
Toss blueberries onto your cereal
Treat yourself to a ounce of dark chocolate
Try grilling or baking salmon for dinner