Superfoods: Take Two

Continuing from last weeks article, I want to finish the conversation on superfoods, and further discuss some of their health benefits. When you incorporate superfoods into your diet on a regular basis, you're often able to lower cholesterol, reduce the risk of certain diseases and conditions while boosting energy levels and immune systems. 

Legumes: these are defined as a plant in the family Fabacae, or the fruit/seed of such a plant. You can consider peas, kidney beans, peanuts, lentils, and soybeans in this category. These provide protein, dietary fiber, Vitamin C, lypocene (reduces the risk of prostate cancer) and resistant starch. Resistant starch is broken down by bacteria in the large intestine. It's broken down by acids, and used by intestinal cells to produce food energy. These are also under study to reduce the risk of developing metabolic syndrome- a condition from a clustering of at least 3/5 of the following health symptoms:

1) Abdominal Obesity

2) High Blood Pressure 

3) High Blood Sugar 

4) High Serum Triglycerides 

5) High Density Lipoprotein 

Metabolic Syndrome means the risk of the developing cardiovascular disease and type 2 diabetes. 

Some evidence shows that roughly one cup of legumes consumed in a diet daily, can help lower blood pressure and reduce cholesterol levels. 

Adding these to your diet could be as simple as a dish of baked beans, split pea soup, chili or going as far as making a Red Bean Cake - an Asian inspired cake with a sweet red bean paste filling. Primarily it contains azuki beans. **Because many legumes are high in carbohydrates, consider the DNV when adding this to your diet. 

Whole Grains: Lowering cholesterol, protecting yourself against heart disease and diabetes, high in iron and dietary fiber content - these are also considered helpful in reducing the effects and risk of Metabolic Syndrome. These are opposite contributions to your health in comparison to refined grains (grain products significantly modified from their natural composition). Refined grains are not desirable.

Add oatmeals, brown rice, quinoa, and double check breads while shopping to see if 100% whole wheat flour is listed to ensure you are adding whole grains. **Gluten free bread includes Chia, Quinoa, and Millet. 

Olive Oil: Being of Italian and Greek heritage, this liquid fat is well known to me, I rarely use any other kind of oil. Olive oil contains monounsaturated fatty acids, and Vitamin E- both which can help reduce the risk of heart disease. High in Omega 6 & 3 fatty acids, it also may reduce inflammation. Extra virgin olive oil is loaded with powerful antioxidants- some that may protect your blood cholesterol from oxidation, reducing the risk of heart disease. Lowering cholesterol and blood pressure also greatly reduces risks of stroke. 

Substitute olive oil in place of butter in pasta and rice dishes, use as a dressing, or when sauteing vegetables. 

Berries: High in fiber, help fight inflammation, contain antioxidants, provide Vitamins C, K, potassium and iron. Some of the healthiest berries are blueberries, raspberries, goji berries, strawberries, cranberries, acai berries, and grapes. 

Try adding these to yogurt, oatmeal, as a stand alone snack, or combine with cheeses and nuts as a small meal. You can buy them frozen when a specific fruit isn't in season and still receive the health benefits. Personally, I enjoy them in smoothies. 

Eggs: Despite the common belief that because eggs contain cholesterol, they're "bad for you", they actually raise your good HDL cholesterol and change your bad LDL cholesterol from small and dense to large, and benign. Egg antioxidants are unique because they gather in the retina of your eye and protect against harmful sunlight and reduce the risk of eye diseases like macular degeneration and cataracts. They also contain protein, amino acids, iron, Vitamins A, B12, B2, B5, as well as choline. Choline is a nutrient that supports important bodily functions like cell maintenance, metabolism and nervous system functions (heart rate included!) A deficiency in choline is shown to contribute to cardiovascular disease, Alzheimer's disease, nonalcoholic liver disease. In addition, too much consumption can lead to hypotension (low blood pressure), liver toxicity, and sweating. 

Because of choline's nutritional richness, it's considered an essential nutrient. As with everything, consider the DNV when consuming. 

Eggs are great boiled and peeled, included in salads, eaten for breakfast, or layered on toast with avocado. 

It's hard to deny the benefits of a well rounded diet that includes an abundance of superfoods. Every other weekend, I love exploring new recipe options that are heavy in a few of the listed superfoods, so I ensure my family is receiving what they require to stay healthy and happy, while also enjoying a delicious meal. 

All My Love,

Chas