{"id":3565,"date":"2016-05-17T15:24:25","date_gmt":"2016-05-17T15:24:25","guid":{"rendered":"http:\/\/healthyaging.net\/magazine\/?p=3565"},"modified":"2016-08-31T18:27:05","modified_gmt":"2016-08-31T18:27:05","slug":"magnificient-7-super-foods","status":"publish","type":"post","link":"https:\/\/healthyaging.net\/magazine\/spring-2016\/magnificient-7-super-foods\/","title":{"rendered":"Magnificient 7 SuperFoods"},"content":{"rendered":"

Superfoods are hot. These nutritional powerhouses are revered by foodies and anyone who is health conscious. Although dietitians may crinkle their noses at the crown these foods carry since the science behind them is not conclusive, those seeking the fountain of youth or just better health and marketers are heralding this food group.<\/p>\n

What elevates a food to the superfood list? They are rich in antioxidants, fiber or fatty acids, packed with vitamins and minerals and believed to help or prevent cancer and other diseases. They are supposed to give you more energy and help keep cholesterol and blood pressure levels in check. They are just \u201csuper.\u201d<\/p>\n

There is not an Academy Awards ceremony to award the best foods each year, but trends seem to point to the ones shared here called, \u201cThe Magnificent 7.\u201d\n[awesome-gallery id=3827]

Left: Blueberry Sorbet. Photo: U.S. Highbush Blueberry Council. Right: Chilled Blueberry Soup. Photo: Naturipe<\/p><\/p>\n

Blueberries, King of the Hill<\/h4>\n

Blueberries are at the top of the superfood list with their high antioxidant and vitamin content. They are low in fat, high in vitamin C and low in calorie. One cup has 80 calories.<\/p>\n

According to the U.S. Highbush Blueberry Council,<\/a> the trade association for growers, \u201cblueberries have consistently been recognized as the fruit with the highest antioxidant activity. These tasty berries offer twice as many health-giving antioxidants as spinach, more than three times as many as oranges, red grapes and cherries and more than four times as many as grapefruit, white grapes, bananas and apples.\u201d<\/p>\n

The council\u2019s Blueberry Sorbet<\/a> is easy to make and perfect for a light nutritious ending to a meal or a snack.<\/p>\n

Chilled Blueberry Soup<\/a> is another creative dish with blueberries and is shared by Naturipe<\/a>\u00ae, a farmer-owned producer of healthy, good-for-you fresh berries grown by working family farmers.<\/p>\n

\"Whole

Whole Berry Gelatin. Photo: Bill Milne<\/p><\/p>\n

More blueberry and other superfruit recipes can be found in holistic nutritionist and author Stephanie Pedersen\u2019s book, Berries: The Complete Guide to Cooking with Power-Packed Berries<\/a>.<\/em> This book is a complete guide to powerfruits like blueberries with information on buying, storing, nutritional benefits and fun facts. One of her 75 recipes is Whole Berry Gelatin<\/a>.\n[awesome-gallery id=3834]

Left: Chia Seed Muffins. Right: Chia Chipotle Bean Burger. Photos: Bill Milne<\/p><\/p>\n

Chia Seeds, Small but Mighty<\/h4>\n

Don\u2019t let the tiny size and shape of these seeds fool you\u2014they\u2019re packed with qualities, which are similar to those in salmon and nuts and can be used in a variety of ways that makes them even more versatile.<\/p>\n

Native to Mexico and Guatemala, chia is nutritious and a source of carbohydrates and fiber. It is a source of many vitamins including vitamin C, B1 and 2 (Thiamin and Riboflavin), A and E as well as Niacin. Minerals include calcium, iron, magnesium, phosphorus, potassium, sodium and zinc. Chia does contain polyunsaturated fats. An ounce, or 2 tablespoons, of chia seeds has 138 calories.<\/p>\n

And that\u2019s why chia is considered a superfood!<\/p>\n

According to authors Wayne Coates and Stephanie Pedersen who have made a complete study of chia in their book, Chia. The Complete Guide to the Ultimate Superfood<\/em><\/a> (Sterling Publishing, Co.),\u201cThis petite nutrient-packed powerhouse has been used by humans since at least 3500 B.C., when the Aztecs relied on it to keep their civilization healthy … The small seed is currently making a comeback among athletes, nutritionists, whole-food enthusiasts, and raw foodists, as well as people who just want to lose weight, improve athletic endurance, increase energy, prevent a wide range of illnesses, fight disease, and improve the look of their hair, skin, and nails.\u201d<\/p>\n

Chia seeds can boost a savory meal by adding them into rice and quinoa medleys for a slight nutty crunch. Add them to some sweeter indulgences like smoothies, ice cream or make a chia seed pudding.<\/p>\n

Here are two chia recipes to try from Chia. The Complete Guide to the Ultimate Superfood<\/em><\/a>. Muffins made with chi seeds such as the Chia Seed Muffins<\/a> are hearty and filling. Try the Chia Chipotle Bean Burger, which is perfect for vegans or any meatless night menu. It is high in protein and fiber and low in fat.<\/p>\n

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Avocado Nori Crostini. Photo: Oliver Barth<\/p><\/p>\n

Avocados, the Trend That Became a Classic<\/h4>\n

By now the benefits of eating avocados have probably been hammered into your brain. But their health properties cannot be overstated, because of their ability to positively influence heart and skin health.<\/p>\n

Avocados are extremely easy to incorporate into one\u2019s daily diet. They are popularly combined with eggs and toast, blended and heated with garlic as pasta sauce, added to sandwiches and sushi and used in Mexican cuisine.<\/p>\n

One-fifth of a medium avocado (1 ounce) has 50 calories and contributes nearly 20 vitamins and minerals, making it a great, nutrient-dense food choice. They are naturally sodium and cholesterol free and one of the only fruits that contain monounsaturated fat\u2014good fat!\nAvocados can act as a \u201cnutrient booster\u201d by enabling the body to absorb more fat-soluble nutrients, such as vitamins A, D, E, and K, in foods that are eaten with the fruit.<\/p>\n

According to the American Heart Association<\/a>, mono and polyunsaturated fats, when consumed in moderation and eaten in place of saturated or trans fats, can help reduce blood cholesterol levels and the risk of heart disease.<\/p>\n

Avocados are one of the few fruits (yes, they are really a fruit) that provide \u201cgood\u201d fats (0.5 grams Poly and 3 grams Mono per 1-ounce serving).<\/p>\n

According to David Heber, M.D., director of the Center for Human Nutrition at the University of California<\/a>, Los Angeles, \u201cIncreasing your intake of fruits and vegetables can reduce heart disease by providing heart healthy nutrients and phytonutrients such as the monounsaturated fat and lutein in avocados. Compared to other commonly eaten fruits, California Avocados rank highest in lutein, which acts as an antioxidant and betasitosterol, which may block cholesterol absorption.\u201d<\/p>\n

More nutritional information and recipes can be found on the California Avocado<\/a> website.\n[awesome-gallery id=3839]

Left: Berry, Orange & Avocado Smoothie. Right: Avocado & Kiwi Smoothie. Photo: Good Housekeeping Healthy Smoothies<\/p><\/p>\n

If you want big flavor with zero guilt, the Good Housekeeping Healthy Smoothies<\/em> cookbook<\/a> (Sterling Publishers) has over 60 ideas, including some with avocados. Try the Berry, Orange & Avocado Smoothie, which gets a major green boost from the avocado and iron-rich spinach.\nAvocado makes the Avocado & Kiwi Smoothie lusciously creamy, while kiwifruit and pineapple add just the right amount of sweetness.<\/p>\n

Superfood Snacks<\/em><\/a> (Sterling Publishers) by Julie Morris, is another great resource for avocado recipes like the Avocado Nori Crostini.<\/p>\n

Morris describes this yummy, creative appetizer like this, \u201cThere is only one thing that is better than creamy avocado on toast, and that\u2019s creamy avocado on toast with just a teeny touch of buttery coconut oil. And there\u2019s only one thing better than THAT … which, my friend, is this recipe. While it is pretty epic fare for entertaining, you can also prepare it family-style if you slather the whole piece of toast with avocado goodness (transforming it into the best-ever half-sandwich), instead of quartering it into bite-size pieces.\u201d<\/p>\n

\"KALE.Kale-Chips.Photographs-by-Bill-Milne\"<\/h4>\n

Kale Chips. Photo: Bill Milne<\/p><\/p>\n

Kale, the Green of All Greens<\/h4>\n

Kale continues to be all the rage. The combination of the vitamin C and antioxidants are a killer duo for your skin, boosting brightness and tightness. On top of that, kale possesses more calcium than milk, making it wonderful for those who cannot ingest lactose or simply want to boost bone health.<\/p>\n

Stephanie Pedersen, author of Kale: The Complete Guide to the World\u2019s Most Powerful Superfood<\/em><\/a> (Sterling) discovered the wonderful attributes of kale through her research, \u201cAlong the way, I learned a few wonderful things firsthand: Kale can make your skin look phenomenal due to its high content of skin-beautifying omega-3 fatty acids, antioxidants, and vitamins A, C, and E \u2026 Kale provides a sustained energy and increased physical stamina due to the omega-3 fatty acids.\u201d<\/p>\n

Other pluses for kale, Pedersen reports, include helping your joints feel better, high fiber content to make you feel full, high beta-carotene content for better eyesight and the ability to help your body get rid of toxins and old wastes.<\/p>\n

The cookbook has a fabulous recipe for kale chips, a healthy way to get your snack fix. Her Baked Kale Chips are so easy to make and will make a kale lover out of even the most finicky eater.<\/p>\n

Another idea from Pedersen to include the healthy kale leaf into your snacks is her Garlicky Kale and Spinach Dip.<\/p>\n

\"Flatbread-with-Butternut-Squash-And-Smoked-Dulse\"<\/h4>\n

Flatbread with Butternut Squash and Smoked Dulse. Photo: Bill Milne<\/p><\/p>\n

Seagreens, the Mermaid\u2019s Salad<\/h4>\n

Seagreens are the pinnacle example of superfoods. They\u2019re low in saturated fat and cholesterol; rich in Vitamins A, B, C, D, E and K; Niacin, Riboflavin, Iron, Magnesium, Copper, Manganese, plus calcium and iodine (which regulates thyroid function). They can also be high in sodium however.<\/p>\n

To understand seagreens, you only need to turn to Barton Seaver who has translated his illustrious career as a chef into his leadership of the Sustainable Seafood and Health Initiative at the Center for Health and the Global Environment at the Harvard T.H. Chan School of Public Health and now to a new cookbook, Superfood Seagreens<\/em> <\/a>(Sterling Publishers).<\/p>\n

With benefits ranging from weight loss and increased energy to overall good health, sea greens (such as kelp, dulse, wakame and alaria) have joined the ranks of top superfoods. Seaver suggests incorporating them into your daily diet, substituting them for more familiar vegetables like kale, spinach and okra. His more-than-75 versatile recipes include everything from smoothies and cocktails to exciting salads, delicious pasta dishes, savory stews and soups\u2014even breakfast foods and desserts.<\/p>\n

The greens blend perfectly with herbs like dill, basil and parsley and add a kick of nutrients to salads, quiche and breakfast burritos\u2014all recipes in Superfood Seagreens<\/em>. Try Flatbread with Butternut Squash and Smoked Dulse, a flatbread recipe topped with butternut squash and kelp as an appetizer.<\/p>\n

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Photo: HandmadePicture\/Deposit Photo<\/p><\/p>\n

Goji Berries, Powerhouse of Berry World<\/h4>\n

If you haven\u2019t tried goji berries, you are in for a treat. This shriveled red berry, sometimes called wolfberry, with a sweet-sour taste is typically found dried. They are from China but are too fragile to be shipped fresh. Pedersen describes goji berries in her Berries<\/em><\/a> book as, \u201ca raisin crossed with a dried unsweetened cranberry, and you get a bright taste and satisfying chew.\u201d<\/p>\n

Two tablespoons of yogi berries has 90 calories. They make the list of superfoods, because they are a source of protein, fiber, vitamin A and C, iron, riboflavin and selenium.<\/p>\n

Pedersen shares Goji Berry Tea. \u201cThis easy infusion, which is more of a blueprint than a recipe, lets you enjoy the immune-boosting benefits of the goji berry in a no-fuss, fun, delicious way. You can also make this tea with dried white mulberries, using the same directions and amounts of dried berries and boiling water,\u201d Pedersen said.<\/p>\n

To make Pedersen’s tea, add 1 to 2 tablespoons dried goji berries to the bottom of a teacup or mug. Pour 1 cup boiling water over the berries, filling the cup. Allow to steep for five minutes. Remove the goji berries, sweeten as desired, and enjoy.<\/p>\n

\"Lemon

Lemon Basil Quinoa Salad<\/p><\/div>\n

Quinoa, the Perfect Protein<\/h4>\n

Coming in a variety of colors and with a nutty, wholesome flavor, quinoa is a delicious and healthy addition to anyone\u2019s diet.<\/p>\n

\u201cThere\u2019s a reason this South American seed is at the top of so many superfood lists,\u201d Lutz said. \u201cOne cup of cooked quinoa has 8 grams of complete protein and 5 grams of dietary fiber.\u201d<\/p>\n

Quinoa is touted as a superfood, because it is considered a complete protein, meaning it has all of the nine amino acids essential to health.<\/p>\n

According to The Quintessential Quinoa Cookbook<\/em><\/a> author Wendy Polisi, \u201cOne reason that quinoa has gained so much attention is that it is particularly rich in lysine. This essential amino acid is required for cellular repair and also plays the other important roles in the body, such as aiding in the adsorption of calcium and helping collagen develop. Do you suffer from cold sores? If so, you want to pay careful attention to your lysine intake because new evidence suggests that lysine may help prevent outbreaks.<\/p>\n

Quinoa is available in a variety of forms including seeds, flakes, flour, pasta and polenta. There are some 1,800 varieties of quinoa, often available in white, red and black colors.<\/p>\n

The grain is nutritious thanks to being rich in manganese, magnesium, fiber, calcium, phosphorous, zinc, potassium, copper and iron. One cup of cooked quinoa has 222 calories.<\/p>\n

Quinoa is limitless in its uses. To start off your day on a healthy note, try quinoa breakfast porridge, sweetened similarly to oatmeal with ingredients like cinnamon, maple syrup or raw honey and vanilla.<\/p>\n

Two delicious salad recipes from Polisi\u2019s book are Quinoa Salad with Roasted Vegetables and Spicy Quinoa Salad.<\/p>\n

Add any or all of these superfoods to your diet and you will be surprised at how super you will feel.<\/p>\n

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