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JULY 1, 2021 | The Jewish Home OCTOBER 29, 2015 | The Jewish Home
Health & F tness
Get Savvy with Superfoods By Aliza Beer MS, RD, CDN
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uperfoods are foods that have a very high nutritional density. They provide maximum nutritional benefits for minimal calories. They also contain a high number of vitamins, antioxidants, fatty acids, and minerals. This high vitamin and mineral content can help the body fight disease and assist in living a healthier lifestyle. Studies have shown that superfoods high in antioxidants help prevent heart disease and cancer, as well as reduce inflammation in the body and improve immunity. The key is to incorporate superfoods into an already healthy diet filled with whole foods. This will allow the body to benefit the most from the superfoods. There are a variety of health benefits that come along with the superfoods discussed below. Superfoods are believed to aid in weight loss, as well as promote heart health, immune health, and gut health. 1. Chia seeds. Chia seeds are a superfood that contain healthy omega-3 fatty acids, fiber, protein, calcium, minerals and antioxidants. One tablespoon of chia seeds contains 69 calories, 5g fiber, 4.5g fat, 2.3g protein, and 6g carbohydrates. Chia seeds are an ancient dietary staple and have massive amounts of nutrients. Chia seeds are high in omega-3 fatty acids which are essential for the body to function normally. The omega-3 fatty acids in chia seeds have been found to decrease inflammation in the body. Chronic inflammation is associated with an increased risk of cancer and heart disease. Chia seeds are also a great source of fiber and plant-based protein. They have a high soluble fiber content, which means chia seeds can absorb 10-12 times their weight in water. This helps promote fullness and slow the absorption of food in the body, something that can be very instrumental
in weight-loss. This fiber also helps feed the healthy bacteria in the gut. Chia seeds are also believed to reduce blood sugar levels and stabilize them after meals. Chia seeds are very versatile and can be used as an egg replacement, to make chia pudding, and to thicken sauces. People tend to add chia seeds to smoothies, protein pancake mix, or granola to boost fiber and protein intake. 2. Flaxseeds. Flaxseeds have been recognized for their extremely healthy properties. Flaxseeds come in the form of an oil, a seed, or a ground version of the seed. One tablespoon of flaxseeds contains 55 calories, 2.8g fiber, 4.3g fat, 1.75g protein, and 3g carbohydrates. Flaxseeds can benefit one’s health in a couple of ways. Firstly, flaxseeds are high in omega-3 fatty acids, and research has shown that the essential fatty acids found in flax seeds can improve cholesterol levels and heart health. They also have a lot of fiber, which will help keep you satiated and assist in digestion. Two tablespoons of flaxseeds contain 16-22% of the daily recommended fiber intake. Flaxseeds are also a good source of lignans, a
plant compound filled with estrogen properties and antioxidants, which may help reduce the risk of cancer. Additionally, flax seeds are a good source of plant-based protein and can be added to smoothies, yogurts, soups, granola, protein pancake batter, and salads to increase protein content. Ground flaxseeds can also be used as an egg substitute for vegan-friendly recipes. Simply mix 1 tablespoon ground flax seeds with 3 tablespoons water to substitute 1 egg. Dietitians recommend people consume ground flaxseeds (instead of the whole) as they are easier for the body to digest and that they do not use flaxseed oil in high temperature cooking. 3. Collagen. Collagen is the most abundant protein found in our bodies and is made up of amino acids. It is one of the major building blocks of bones, tendons, skin, muscles, and ligaments. One tablespoon of collagen contains 28 calories and 6g protein. Consuming collagen regularly can provide many health benefits. Firstly, collagen can help with joint pain. Research has shown that collagen supplements lower inflammation in the joints and improve symptoms of osteoarthritis. Including collagen
in one’s diet can also improve skin health. Collagen can help strengthen the skin and keep it hydrated. Many studies have shown that taking collagen supplements may slow the aging process and promote youthful and hydrated skin. Collagen is also great for healthy hair and nails. Collagen is found in chicken, beef, and fish skin, as well as inside meat bones. Bone broth is a fantastic source of collagen and can be easily included in a healthy diet. If you choose to add a collagen supplement to your diet, make sure to choose one that is from grass-fed, pasture-raised animals or wild-caught fish. 4. Matcha. Matcha is a type of green tea made by grinding young tea into a green powder and mixing it with hot water. Matcha tea is different from traditional tea whose leaves are removed after infusion. It contains over 10 times the nutrients when compared to traditional teas and is filled with vitamins, minerals, and antioxidants. Matcha contains a lot of antioxidants called catechins. Antioxidants help stabilize harmful free radicals which can cause chronic disease. A particular catechin found in matcha is believed to have cancer-fighting properties. Researchers have found that matcha can also improve brain function by improving attention, memory, and reaction time. Studies have also shown that the polyphenol in matcha green tea helps speed up the metabolism, regulate blood sugar, and protects against disease. Matcha is also a good alternative to coffee because it provides a less jittery energy boost. One teaspoon of matcha has the same amount of caffeine that 1 cup of coffee does but it helps avoid the common caffeine crush because of its sustained energy
