Writing for the Lay Press

Assignment #3

Sonja Silva

3/13/2015

Superfoods: More Bang for your Buck

You have probably heard the popular “buzz” word in the media or seen it on health foods at the grocery store, but what exactly is a “superfood”? A superfood can be defined as any nutrient dense food that has been studied for its beneficial effects on health. Often these foods are low in calories, but contain many nutrients for the amount of calories they supply. They are abundant in many health promoting compounds such as antioxidants

and phytonutrients that help fight cancer. Many are also high in fiber, protein, and healthy fats which promote satiety. These all combined can have significant effects on weight loss and disease risk.

In this society, we are often influenced by large portion sizes and low nutrient dense foods. Things like white pasta and pizza or potato chips have very few nutrients, but we tend to eat more in order to feel full. One study showed that when given large portions of a low nutrient dense food, subjects consumed more than when given a smaller portion of a nutrient rich food. Thus, the subjects ate fewer calories when consuming a meal that was high in nutrient quality. The epidemic of increasing portion sizes may be attributed to the fact that we need to eat more in order to be satisfied with low nutrient dense foods. We would not need bigger portions if we were consuming real whole foods.

Obesity is one of the major health problems that we face in our world today, and it can lead to many other complications in health. Consuming fewer calories, and eating foods that will provide all the essential nutrients that we need is important to maintaining weight and energy and keeping our body performing at its best. Foods that are high in fiber, vitamins and minerals promote fullness and help keep blood sugar levels from fluctuating. Superfoods are all very low on the glycemic index meaning that they keep your blood sugar from going too high and dropping too low.

We can learn to replace low nutrient foods in our diets with healthier options that are just as enjoyable and that sustain our body’s living processes. One simple way to incorporate superfoods into the diet is to think colorful! Foods that are vibrantly colored such as firecracker red bell peppers, dusky blue blueberries, and forest green vegetables are some common examples. Nuts and seeds are a good replacement for a salty snack, and they supply many nutrients and healthy fats. Microalgae such as spirulina have been touted to improve digestion and cleansing of the body, and can be easily added to smoothies or soups. Also, many herbs have been found to contain various nutrients and health promoting compounds, and they can add tons of flavor to any dish. Some “super” powerful herbs include cinnamon, ginger, turmeric, cayenne, and garlic. And you don’t have to eat boring foods. Mix it up! Put different colors together and keep it appetizing and palatable. Taste is a key factor in satisfaction and is one way that we identify good foods.

One of the most powerful of superfoods is the leafy green vegetable. Often these guys have a bad reputation from childhood. Memories of mom saying “eat your broccoli or you don’t get any cake” replay in our minds as a set of learned rewards and punishments. It was engrained in your psyche that cake was the reward and eating your vegetables was the treacherous path you had to take to get there, even though the cake may have made you feel less than satisfied later on. Green leafy vegetables can add color and texture to a meal. Cooked or raw, they contain many cancer preventing compounds and vitamins and minerals that are important to health. Calcium and magnesium are two of the main minerals that green vegetables are famous for. These minerals support bone health, circulation and digestion and have been studied to help prevent diabetes and heart disease. Green vegetables also have a lot of Vitamin C and A that support our immune system and keep our skin and hair healthy. Green is symbolic of life, and is one indicator of a “superfood.”

Fruits are another common superfood. They are often low on the glycemic index compared to processed foods such as white breads and table sugar. The fruits that are darker in color often contain more nutrients for the calorie content, but in comparison with other treats and desserts, you are getting way more nutrients. For example, your average cookie has about 120 calories plus added fats and simple sugars and no fiber and minimal vitamins and minerals. And let’s be honest, who eats just one cookie? A whole cup of strawberries provides 76 calories and 100 times more vitamin C and overall more vitamins and minerals.

Nuts and seeds are a great way to include healthy fats in the diet. Omega-3 fatty acids are proven to lower inflammation, a signal of imbalance in the body. They can also help to improve memory. They are great sources of magnesium and Vitamin E, which is an antioxidant that is important for healthy skin. Nuts on their own have great flavor, they can be pureed into spreadable butters, or sprinkled on salads or granola.

There has been some interest in less common superfoods such as exotic acai and goji berries, microalgae, and wheatgrass. While it is true that these may have beneficial effects on health due to their high antioxidant content, it is important that you get a variety of different foods, and one superfood is not going to be a cure all for any health concern.

Adding superfoods to your diet can have numerous effects on your energy, mood, immunity, and overall health. Learning to replace low nutrient foods with superfoods will add more quality to your diet while not being too heavy on the calories. There is one theory that predicts that the fewer calories you eat, the longer you will live. It is called the “rate of living” theory and is based on the fact that the more calories your body has to burn, the more burden it puts on your body. This can lead to faster aging. In mice, it has been demonstrated that by reducing the amount of calories to an amount that is adequate but not exceeding the organism’s needs, scientist were able to increase the lifespan of the mice. If we can do this and still get all the nutrients we need, we may have a solution to slower aging. Superfoods can help reduce the amount of calories we consume without even having to think about it. Energy dense foods are not always “bad” for you, but they may cause us to consume more than we need because they are lacking in the elements that signal fullness. Explore new possibilities of superfood snacks and meals and you will get “more bang for your buck.”