5 Superfoods That Deserve More Credit
In recent years we have been hearing all about coconut oil, acai, maca, blue-green algae and a bunch of other foods that are hard to pronounce and only grow in obscure locations. While these foods are indeed very nutrient-dense, and it is always exciting to experiment with new ingredients in the kitchen, I think it is time to remind ourselves of the “regular” fruits and veggies that are right under our nose, and which are phenomenal superfoods in their own right.
1. Turmeric
Turmeric is truly amazing in its healing effects. It is extremely anti-inflammatory, so it is useful for any chronic inflammation and conditions like arthritis and unresolving injuries. Curcumin (the yellow pigment in turmeric) is believed to be the main anti-inflammatory compound, so it has been isolated and can be taken as a supplement. Studies have proven curcumin to be as effective for relieving pain as steroid drugs like hydrocortisone and NSAIDs like ibuprofen and phenylbutazone, but without the harmful side effects of these drugs.
Curcumin is also a powerful antioxidant, so it protects cells from free radicals which can lead to DNA damage and cancer. In particular, it has shown enormous potential in preventing and reversing colon cancer. Curcumin has been shown to improve liver detoxification, lower cholesterol, aid digestion and enhance our body’s own production of the “master antioxidant” glutathione. It is also antimicrobial, so it assists the immune system in dealing with acute infections.
Curcumin supplements often contain black pepper and/or a fatty solvent to improve absorption of the curcumin into systemic circulation; however, eating turmeric as a whole food ensures that you are consuming other compounds in turmeric which are also beneficial, and which provide a degree of synergism with curcumin. In addition, since curcumin in food form is not well absorbed into the bloodstream, this means that the majority of it remains within the gut – this can be helpful for providing significant anti-inflammatory effects locally within the digestive system, while also positively influencing conditions such as mood disorders and skin inflammation, presumably via the vagus nerve driving the gut-brain axis.
So you can see why turmeric has always been a central part of both Indian and Chinese medicine! In cooking, you can use the fresh turmeric root or you can buy it in a powdered form. It is best to eat it regularly, and take it in supplement form if required. Since the absorption of curcumin can be increased by black pepper and fat, consider combining it with pepper and fats such as coconut cream or oil if you desire a more systemic anti-inflammatory effect. Turmeric tastes wonderful when added to curries and stews, or added to salad dressings, scrambled eggs and dips. If you have access to the fresh root, I recommend making a delicious homemade juice with carrot, orange, lemon, ginger and turmeric – be prepared for it to stain your juicer though!
2. Garlic
Another food with a long history of medicinal use, garlic has been referred to as “Russian penicillin” because of its incredible ability to fight infection in the body. It is particularly effective for respiratory tract infections, but also against viruses and even Candida. Garlic appears to provide protection against cardiovascular disease because it increases HDL cholesterol (the “good” cholesterol) while lowering overall cholesterol levels. It aids in digestion and is good for settling the stomach. It also provides us with a form of fibre called inulin which is a food source for the good bacteria in our gut.
What I recently discovered about garlic is its enormous potential to help us avoid a variety of cancers. For example, several substances found in garlic have been shown to both protect colon cells from chemicals which can induce cancer, and to stop the growth of cancer cells once they develop. This was found with as few as two or more servings of garlic a week, which is not hard to do.
Incorporating garlic into your cooking on a regular basis is a healthy and delicious idea, and garlic does in fact form the basis of many cuisines. Add to sauces, soups, casseroles, pestos and homemade dips. For the best antibacterial effects, garlic cloves need to be crushed and left to sit for 10 to 15 minutes, and then eaten raw. When you need to kick a bug, mix a crushed clove of garlic with some honey, and eat once or twice a day.
3. Cabbage
The humble cabbage has come a long way from being relegated as a staple food of peasants, to being recognised as one of the most nutritionally beneficial foods we have. It is part of the cruciferous family of vegetables, which have been shown to contain more anti-cancer properties than any other vegetable family. High intake of cabbage has been linked to reduced rates of many cancers, especially of the colon and breast. This is most likely due to its high amount of glucosinolates including indole-3-carbinol (I-3-C), sulphoraphane, di-indolmethane (DIM) and isothiocyanates. These compounds hinder the growth of tumours and improve the body’s ability to detoxify and eliminate harmful chemicals and hormones which can contribute to tumour growth. In particular, indole-3-carbinol can increase the rate of estrogen detoxification by nearly fifty percent. This makes it extremely valuable for both men and women to maintain balanced hormones and prevent conditions of estrogen dominance.
Cabbage is also incredibly beneficial for our digestive system. It is particularly high in the amino acid glutamine, which is essential for the growth and regeneration of cells lining the gastrointestinal tract, and it is also high in fibre. Raw cabbage juice has been shown to be extremely helpful in healing peptic ulcers.
To get some cabbage into your diet each day, it can be shredded and added to salads, sandwiches and casseroles, and made into coleslaw. For added benefits, make some homemade sauerkraut by shredding a head of cabbage, massaging it with some salt and leaving it to ferment for 5-7 days. Adding some of this sauerkraut to your meals will provide you with a great source of probiotics to promote a balanced gut flora profile and support your overall health.
4. Apples
The old saying “An apple a day keeps the doctor away” does indeed seem to be based in truth. In fact, the antioxidant content of apples is among the highest of any fruit. Apples have been shown to greatly inhibit the growth of cancer cells in the liver, lung and colon. They contain quercetin, which is an anti-inflammatory compound that protects against heart disease, asthma and allergies. They also contain pectin and other fibres, which nourish the bacteria in our gut, lower cholesterol and promote healthy bowel movements.
Apples contain a significant amount of malic acid, which has been reported to benefit people with chronic fatigue syndrome by increasing energy production in the mitochondria. Malic acid also counteracts the buildup of lactic acid in our body which can result in muscular myalgia and the arthritic-like pains that can accompany chronic fatigue syndrome. It is the properties of malic acid which are thought to be behind much of the beneficial effects of apple cider vinegar.
Apples lose much of their nutritional value when cooked, so try to eat them raw! They are perfect as a snack on their own, or with some nut butter to make a more satiating snack. And make sure to eat them with the skin still on, since most of the important nutrients are contained in the skin. You can also add diced apples to fruit salads or green salads. Dried apples are much higher in sugar but contain about five times as much potassium, so they are a nice addition to homemade trail mix or granola. If you have a juicer, apples are a great addition to vegetable juices because they add a nice level of sweetness. I particularly like a juice of apple, celery and lemon with a bit of spinach or lettuce. As apples are one of the most heavily pesticide-sprayed fruits, choose organic if you have the option.
5. Walnuts
Walnuts are extremely nutrient dense. They are a great source of vitamin E, manganese, magnesium, copper, protein, fibre and antioxidants. Walnuts also contain a high amount of arginine, which is an amino acid that is necessary for wound healing, detoxification, the function of our immune system and to improve blood flow by relaxing our blood vessels. Walnuts are a great source of glutathione, one of our most powerful mechanisms of detoxification and one of the most important anti-cancer and anti-aging substances in our cells.
Walnuts also have an impressive fatty acid profile. They contain the two essential fatty acids, alpha linolenic acid (ALA, an omega 3 fatty acid) and linoleic acid (an omega 6 fatty acid), as well as oleic acid (the fat responsible for many of olive oil’s benefits). ALA helps control inflammation throughout the body, so together with its high arginine content, this makes walnuts a very useful food for people with any form of cardiovascular disease, including high cholesterol, high blood pressure and poor blood flow to the extremities. Our body also converts ALA into EPA and DHA, which are essential to preserve healthy brain structure and function throughout our life.
Walnuts are great to have anytime as a snack because they are filling as well as providing us with so many nutrients. They can also be incorporated into granola, trail mix, smoothie bowls, salads, and used as the base for a homemade pesto. Chopped walnuts can be added to homemade baked goods like brownies, cookies and breads.
And so I recommend you add these humble yet remarkable foods to your shopping list this week, and know that you will be doing your body a lot of good! There are so many more foods that belong on this list too, since all natural foods are in fact superfoods that can have enormously beneficial impacts on our bodies. The key is to get in as many different fruits and vegetables as possible, to take advantage of the unique benefits they each offer.
This article is intended to provide information, not medical advice. Always speak to your professional healthcare provider before beginning a supplement program or attempting to treat a medical condition.
References
Aggarwal, B.B., Surh, Y.-J. & Shishodia, S. (Eds). (2007). The Molecular Targets and Therapeutic Uses of Curcumin in Health and Disease. New York, NY: Springer Science.
Boyer, J. & Liu, R.H. (2004). Apple phytochemicals and their health benefits. Nutrition Journal, 3(5).
Dean, W. & English, J. (2013). Maximising Your Body’s Performance. Nutrition Review Archive. Retrieved from http://nutritionreview.org/2013/04/krebs-cycle-intermediates/
Greger, M. (2009). #1 Anticancer Vegetable. Retrieved from http://nutritionfacts.org/video/1-anticancer-vegetable/
Mateljan, G. (2015). The World’s Healthiest Foods (2nd Ed.). Seattle, WA: GMF Publishing.
Murray, M. (2013). The Complete Book of Juicing. New York, NY: Random House.
Murray, M., Pizzorno, J.E. & Pizzorno, L. (2006). The Encyclopaedia of Healing Foods. Bath, UK: The Bath Press.