 By Marilyn Erickson, APRN
While the term, “superfoods”, is often seen and is an overrated phrase, there are actually at least three foods that have evidence to support them being called superfoods. In this article, three superfoods will be discussed and several terms that refer to food components found in these foods will also be explained to help you understand the benefits of the foods. One superfood that is supported by evidence is garlic. Garlic is a vegetable that can be eaten raw or cooked. Garlic contains several sulfur-containing phytochemicals. Phytochemicals are plant-based elements that we require not only for nutrition but also for detoxification, protection against inflammation and DNA repair. Specifically, garlic lowers circulating markers of oxidative stress and inflammation. Supplementation with garlic can lower total cholesterol levels and improve other aspects of cardiovascular health including lowered blood pressure (studies show moderate improvement for both cholesterol and blood pressure). A disadvantage of garlic, especially raw garlic, is accompanying body odor or “garlic breath”. Some supplements can reduce this effect, such as “aged garlic” extracts. Aged garlic does not have the fresh garlic scent. Also, garlic can be toxic if consumed in high doses, so maximum doses should not be exceeded. For example, for a person weighing 150 pounds, the upper limit is 17 grams. Another superfood is dark berries, like blueberries, red raspberries, strawberries, and blackberries. Dark berries also contain phytochemicals and anthocyanin which are water soluble flavonoids. Flavonoids are phytochemicals that produce several medicinal benefits including anticancer, antioxidant, anti-inflammatory and antiviral properties. They also have cardio-protective effects and neuroprotective effects. Health benefits of anthocyanins have been widely described as important in the prevention of diseases associated with oxidative stress like cardiovascular and neurodegenerative diseases. More recent evidence suggests that health-promoting effects attributed to anthocyanins may be related to the adjustment or balance of gut microbiota. Because dark berries can influence brain activity, older individuals can eat them to improve memory. This may also be true for younger people, but more research is needed. One-half to one cup of dark berries a day would be ideal. Another important superfood is leafy greens. Leafy greens are one of the most nutrient dense foods. Leafy greens include spinach, kale, Romaine lettuce, Swiss chard, beet greens and cabbage. They contain high levels of fiber, iron, potassium, magnesium and calcium. One study found that people eating just one serving (two cups of raw) leafy greens each day report a significant decrease in cognitive decline. During the digestive process, the greens release chemical compounds that ramp up detoxification. The fiber helps women clear out estrogen from the intestines before it can be reabsorbed into circulation. It feeds that all-important microbiome which, in turn, amplifies hormone and toxin neutralization and elimination. Vitamin K found in dark leafy greens provides many health benefits like protecting bones from osteoporosis and fighting inflammatory diseases. These three foods, really so easy to incorporate into our daily diet, help us in so many ways to improve our memory, decrease risks of inflammation and cancer, and are an aid in maintaining good cardiovascular and bone health.
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