Ten ‘super-healthy’ foods

Here’s a really easy way to start improving your health! Just begin using one or more of these super-healthy foods on a regular basis and begin to see and feel the difference. For a more personalized plan, contact Flourish.

Blueberries

So much has been written about the health benefits of this delicious berry that it almost needs no introduction. Most of these health benefits come from the large number of polyphenols that blueberries contain, polyphenols being a group of about 4000 different phytochemicals which have antioxidant properties, and which include anthocyanidins, tannins and resveratrol. Antioxidants help keep inflammation under control by destroying free radicals, positively charged molecules which damage cells by stealing their electrons. Reducing inflammation is critical if we want to stay healthy, as it has been implicated in almost all degenerative diseases including cancer, heart disease, high blood pressure, diabetes and arthritis.

The antioxidants in blueberries work not only on our bodies but also on our brains according to a recent article which showed that a diet rich in rich in antioxidants and anti-inflammatory polyphenols such as those found in blueberries positively impacts on the risk of developing age-related neurodegenerative diseases. As well as their polyphenolic content, blueberries also contain fiber and vitamin C, and they taste delicious too. I like them raw.

Avocados

Avocados are another very nutrient dense food, but unlike blueberries, their major health benefits come not from polyphenols but from healthy fats, vitamins, minerals and fiber. Avocados are high in oleic acid, an omega 9 fatty acid that is a primary component of the Mediterranean Diet where it has been linked with heart health, and are also high in both lutein and zeaxanthin, two carotenoids which are important in preventing age related macular degeneration.

Avocados are one of nature's best sources of potassium, a mineral that is necessary to maintain the alkalinity of our blood, as well as being a good source of both vitamin C and E, a vitamin which is notoriously difficult to obtain from a diet which contains a lot of commercially prepared, processed foods. As an added bonus, one avocado also contains 6.7g of fiber which helps to keep our digestive system operating efficiently and thus improves also the health of our whole immune system.

Mangosteen

For centuries, the whole fruit of the mangosteen tree has been used medicinally in South East Asia, both topically and as a food. Like blueberries, the mangosteen is rich in polyphenols including anthocyanidins, proanthocyanidins and tannins but it is for its xanthones that the fruit is primarily used: the rind or pericarp of the mangosteen is one of the most concentrated sources of xanthones in nature. The chemical structure of xanthones means that they have the ability to donate not just one but four electrons per molecule, making them exceptionally powerful antioxidants. As such, they have been successfully used to treat all manner of inflammatory conditions, from arthritis, where they act as COX2 inhibitors to cancer to heart problems.

In the US, mangosteen is most commonly consumed as a whole fruit juice which includes the rind, as that’s where most of the xanthones are rather than the flesh of the fruit. The juice is very easily incorporated into a whole foods diet by itself, or it can be added to smoothies, shakes, yogurt or other fruit dishes. Visit www.myxango.com/flourish for more information.

Wild Salmon

Salmon is one of my personal favorite foods, not just for its heart healthy, brain healthy, anti-inflammatory omega 3 content but also because as a food it is so delicious, able to be used raw as sashimi, or eaten naturally smoked (I don’t cook salmon as it oxidizes the omega 3 fatty acids and makes them less healthy). However not all salmon is equal nutritionally, and when choosing salmon it is vitally important to choose wild salmon over its counterpart farmed salmon, which because of its different diet and the environment in which it was raised does not provide anywhere near the same benefits; in fact eating it may actually be bad for your health as farmed salmon contain high levels of hormones and antibiotics as well as having a compromised fatty acid profile.

A typical serving of wild salmon (3.5oz) provides between 1.2-2.3g of omega 3 fatty acids, and is particularly rich in DHA, which is used by the brain to keep cell membranes fluid. Wild salmon is also high in protein, containing approximately 21g per serving and is one of the fish species that is lowest in mercury, containing only a maximum of 0.04ppm per serving (the EPA have set the upper safe level per week at 0.5ppm).

As if that wasn't enough, wild salmon is also rich in astaxanthin, a carotenoid with ten times the antioxidant potential of beta-carotene and it also contains high levels of potassium, selenium and niacin.

Apples

Not only are apples low in calories and high in fiber, with a large apple having only 110 calories and approximately 5g of both soluble and insoluble fiber, but they are also rich in a particular flavonoid called quercetin, a potent anti-inflammatory antioxidant which research has shown to have significant antitumor activity against brain, prostate, breast, lung, colon, cervical, stomach and ovarian cancers. Apples also contain significant amounts of other antioxidants such as ellagic acid, chlorogenic acid and ferrulic acid as well as more difficult to obtain antioxidants like kaempferol and phloridzin. They are one of the best dietary sources of boron, a mineral which is important for strong bones, and to top it off they are cheap and available almost everywhere.

The only caveat with apples is that you should always choose organic over non-organic, as non-organic apples contain often dangerously high levels of pesticides, particularly in the skin, which is where much of their anti-inflammatory flavonoids are concentrated.

Broccoli

According to an article published in the Journal of Allergy and Clinical immunology a compound called sulforaphane, which is a member of the isothiocyanate family of antioxidants found in broccoli has the ability to restore a declining immune system as you age; possibly because isothiocyanates boost glutathione production, and glutathione is one of the body’s most important antioxidants. Studies of isothiocyantes have also shown them to be potent tumor inhibitors making broccoli a powerful weapon in cancer prevention. Broccoli also contains another compound called indole 3 carbinol which protects DNA from oxidative damage and also reduces the risk of estrogen dependant cancers such as breast and prostate cancer, as well as being rich in lutein and zeaxanthin, two other carotenoids which are important in preventing macular degeneration.

One cup of broccoli florets also contains over 2000IU of vitamin A, 66mg of vitamin C and 230mg of potassium, as well as some calcium, magnesium and fiber. Broccoli can be served both raw and cooked, and makes a delicious soup as well as a vegetable accompaniment.

Raw Milk and Yogurt

For those who do not have a casein or a lactose intolerance, raw milk and yogurt, as opposed to the cooked rubbish made from pasteurized, homogenized milk is a wonderful immune booster by virtue of its billions of colon friendly beneficial bacteria, called probiotics, and live enzymes. Unfortunately for most Americans however, the FDA does not share my opinion, and raw dairy from grass fed, organically raised cows or goats is only available commercially in a handful of states; however as more people become aware of the amazing health benefits of consuming raw dairy, cow share programs and buying clubs are springing up where raw dairy is not legally available, including Nevada. Pasteurized, homogenized yogurt is NOT the same as raw, and provides nowhere near the same health benefits, although it is marginally better than pasteurized, homogenized milk which contains no probiotics and high levels of oxidized cholesterol.

A healthy colon is the foundation of a strong immune system, and contains trillions of bacteria. The balance of beneficial to pathogenic bacteria is crucially important, with the ideal ratio being 80/20 in favor of beneficial bacteria. Unfortunately most people have the opposite ratio, providing ideal conditions for yeasts such as candida albicans to thrive which can lead to chronic health problems including leaky gut syndrome and IBS. In addition to all of the beneficial bacteria and live enzymes found in raw milk and yogurt, one cup also contains almost 300mg of calcium, plus the short chain fatty acids butyric acid, caprylic acid and caproic acid, which also support a healthy colon.

Brazil Nuts

Brazil nuts are the highest known food source of the trace mineral selenium, which has a protective effect against cancer. Selenium is also important for our thyroid, which is the master gland of metabolism, to function correctly as it is a component of the enzyme that converts thyroxine or T4 into the biologically active triiodothyronine or T3.

As our soils become increasingly mineral deficient, due to intensive commercial agricultural practices, the level of selenium found in growing plants is dramatically declining, and most Americans are not getting anywhere near even the RDI for selenium, which is a paltry 55mg. Six to eight brazil nuts provide almost 10 times that amount, as well as being rich in magnesium, phosphorus, ellagic acid, fiber and monounsaturated fatty acids. As with all nuts, fresh brazil nuts are best, as the oils they contain can oxidize over time and become rancid, although the vitamin E found in brazil nuts retards this process somewhat.

Coconut

Coconut has incorrectly received a bad press over the years, due to its high saturated fat content, but as we now know, some saturated fat is absolutely essential for strong cell membranes, energy, hormone production, organ protection and the transportation of the fat soluble vitamins A, D, E and K. The quality of the saturated fat is what is important, and naturally occurring saturated fats such as those found in coconut, particularly if they can be consumed raw and unadulterated should always be chosen in preference to artificially produced trans fats, which are the real health villains.

The medium chain triglycerides found in coconut and coconut oil have antiviral, antifungal and antibacterial properties, as well as being anti-inflammatory due to its suppression of pro-inflammatory cytokines. Medium chain triglycerides are also metabolized differently from other fatty acids and are able to be used immediately for energy production. I like coconut because of its incredible versatility; the meat from fresh coconuts can be eaten raw, in chunks as a snack or shredded and added to a myriad of both raw and cooked dishes, the oil is very heat stable so is a fantastic cooking oil, the water is a good source of fiber and the electrolytes potassium and naturally occurring sodium, and the milk, made from blending the flesh with water and then straining is not only great in smoothies and shakes but is also an essential ingredient in south east Asian and Indian cuisine.

Eggs

Like coconut, eggs have also received a significant amount of bad press over the years, particularly in connection with their cholesterol content, but thankfully that does seem to be changing for the better now as more people realize that there is no link between dietary cholesterol intake and heart disease. Eggs have been consumed as part of a healthy diet by by traditional healthy people for thousands of years, and they are one of nature's most perfect foods. Not only do eggs contain all of the essential amino acids in a very bioavailable form, but they also contain high levels of choline, which is important for literally hundreds of physiological processes, one of which is to manufacture phosphatidylcholine, which is necessary for brain function and cell membrane fluidity as well as keeping cholesterol soluble; in other words keeping cholesterol from depositing on arterial walls and accumulating in the liver.

Eggs are also good sources of lutein, zeaxanthin, B vitamins, sulphur and selenium, plus if the chickens were free range they also contain a small amount of omega 3 fatty acids as well. To maximize eggs' nutritional benefits, I mix a raw egg yolk into my breakfast yogurt most mornings, but I also like them lightly poached, with the yolks still runny, or made into mayonnaise or hollandaise sauce to have with vegetables or fish - delicious!