Superfoods PDF

SUPERFOODS WHAT ARE SUPERFOODS? Definition: A nutrient-rich food considered to be especially beneficial for health and well-being. At a very basic level, superfoods are said to be rich in particular nutrients. Antioxidants – thought to prevent cancer. Healthy fat – thought t...

SUPERFOODS WHAT ARE SUPERFOODS? Definition: A nutrient-rich food considered to be especially beneficial for health and well-being. At a very basic level, superfoods are said to be rich in particular nutrients. Antioxidants – thought to prevent cancer. Healthy fat – thought to prevent heart disease. Fiber – thought to prevent diabetes and digestive problems. 2 BLUEBERRIES OFTEN TOP MANY LISTS OF SUPERFOODS. This Photo by Unknown Author is licensed under CC BY-NC Rich in vitamins and fiber. While blueberries are indeed healthy, so are other berries such as cranberries and raspberries. 3 SALMON, SARDINES, MACKEREL Fatty fish are rich in Most doctors say the benefits of eating omega-3 fatty acids, fish far outweigh the risk of harming thought to improve your health from mercury! brain functions and lower the risk of heart disease and stroke.This Photo by Unknown Author is licensed under CC BY-SA 4 BEANS AND WHOLE GRAINS Beans are a source of low-fat protein. Beans have insoluble fiber, which lowers cholesterol; soluble fiber, which provides a longer feeling of fullness; and loads of vitamins and minerals. Whole grains have similar benefits, although they don’t contain as much protein. 5 NUTS AND SEEDS Contain high levels of mineral and healthy fats. Downside is that they are high in calories, so portion control is key. This Photo by Unknown Author is licensed under CC BY-NC 6 KALE Lives up to the hype of These dark vegetables are loaded with a superfood. But so do vitamins A, C, and K, as well as fiber, most dark, leafy calcium, and other minerals. greens such as collard greens, spinach, broccoli, and cabbage. 7 SWEET POTATO AND SQUASH Excellent sources of fiber and vitamin A. Naturally sweet and don’t require butter, cream, or salt typically added to potatoes. This Photo by Unknown Author is licensed under 8 CC BY PROCESSING OF SUPERFOODS Superfoods might be healthful, but the processing might not be. Green tea sold in the U.S. is generally cut with inferior teas. Super-juices like acai berry or pomegranate juices can be high in added sugar. Many whole grains are processed in a way to be more palatable and less healthy. Instant whole-grains oats is as unhealthy as processed white breads because it quickly spikes the sugar levels and insulin response. 9 MARKETING OF SUPERFOODS Prompt some consumers to eat one kind of food over another. Research has shown that the ideal diet is one that is largely plant- based with a wide, wide, wide variety of fruits, vegetables, whole grains and healthy animal products. Superfoods might be a good entry into healthy eating, but other whole foods can be just as healthy. 10