Superfoods FAQ
Frequently Asked Questions About Superfoods – And How They Keep You Healthy Over the decade since ‘Superfoods 101’ was first published, thousands of readers have enjoyed the powerful benefits of these magical health promoters known as superfoods. And quite naturally, many of them have had questions and doubts about superfoods. They wrote to ask me about them. And as I answered emails and responded to social media posts, it struck me that many other readers likely have the same (or similar) queries – but simply haven’t asked! So for the revised and updated edition of ‘Superfoods 101’, I picked the 30 most frequently asked questions about superfoods – and answered them right here. Hope you find this helpful. If you have any other questions for me, please feel free to reach out with them. And please buy the book!
Table of Contents
What Are Superfoods?…………………………… 5 Which Are The Best Superfoods?……………… 9 How To Use Superfoods………………………….12 Do Superfood Powders Work…………………… 15 How To Take Superfoods………………………… 17 Benefits of Superfoods…………………………… 20 Recommended Superfood Books……………… 22
Superfoods Explained! SUPERFOODS are these near-magical dietary marvels that have transformative powers on your health and happiness. After you've read all about them - and picked up my book, 'SUPERFOODS 101'... you'll know • What superfoods are • How they benefit your body and mind • What makes them so powerful • Which recent research has proved their value • Why leading scientists think they are really super And then, you'll never again question the raw power of these nutritional wonders. In fact, I bet you'll simply rush to stock your kitchen shelf with superfoods right away!
Chapter
1
What is considered a superfood? A dictionary defines a superfood as food rich in fiber, fatty acids, or antioxidants that are protective against disease or beneficial to your health. Some examples of a superfood are broccoli, quinoa or goji berries. Science, however, does NOT explicitly define a superfood other than describing it as "food with an adequate level of nutrients that are healthy and desirable". In this sense, superfoods promote wellness and reduce the risk of sickness. Apparently the term 'superfood' was coined in the early 1900s - to help promote consumption of bananas! Who would have thought that a fancy term was needed to make this healthy, delicious fruit more appealing to a new audience that was unfamiliar with it. A century later, a superfood is a subtle indicator of health benefits that will ensue from eating them. The more superfoods like salmon, or blueberries, or spirulina you include in your diet, the healthier you're likely to be.
Are superfoods real? Yes, superfoods are real - though there is no official or scientifically backed definition of what constitutes a superfood. Generally speaking, a superfood is understood to be a food that contains a high concentration of desirable and healthy nutrients. A superfood is further associated with the enhancement of health or prevention of disease. So in addition to its nutritional value, a superfood will deliver added health benefits. And that's a good thing because the term 'superfood' is itself catchy and appealing. You are more inclined to consume a superfood because it sounds powerful and desirable to include in your diet.
Superfoods such as broccoli, blueberries, salmon, quinoa and bananas are rich in dietary fiber, protective anti-oxidants and essential fatty acids that will improve your health. The popularity of the term superfoods grew when medical publications featured endorsements from doctors who linked them to improvement in conditions like diabetes, hypertension and celiac disease.
What is superfood diet? It is of benefit to plan a superfood diet in which you incorporate superfoods into your current eating habits. By picking foods rich in healthy nutrients which also have disease preventing effect, you'll enhance wellness and keep away sickness. A superfood diet is rich in all categories of nutrients. You can easily plan a superfood diet to include whole foods, fruits and vegetables. This will ensure an ideal balance of all dietary requirements, including macro- and micro-nutrients. By combining multiple superfoods, you will also make sure that vitamins, minerals and trace elements that are necessary for optimal health will be available in adequate quantities in your diet. While you make your shopping list, be aware of what you're adding to it. Take care to add superfoods like avocados, spinach, chia seeds, eggs, salmon or broccoli. When you pay attention to the nutritive quality of your food, you'll enjoy rich benefits.
Do superfoods really work? Yes, superfoods really work to boost your health and wellness while providing you with enough nutrients, antioxidants and fiber to help prevent disease and sickness.
But with all the song and dance surrounding the use of the term 'superfoods', it is natural to wonder if it's all just marketing hype. So, are superfoods really good for your health? Experts almost universally agree that they are. Superfoods have high vitamin and mineral content along with antioxidants. These protect cells against inflammation and damage from free radicals. In turn, this reduces the risk of developing cancer and other diseases. Many superfoods have grown popular because you can consume them in diverse and different ways, and still enjoy health benefits. Juice them, saute them, eat them in a salad, or use them in more elaborate recipes - it's up to you. This versatility combined with the multiple health advantages mean that superfoods really work - in more ways than one.
What are 10 examples of super foods? Contrary to myths, there is no single superfood that will magically meet all your nutrition, energy and health needs. But what if there were 10 examples of super foods that TOGETHER could deliver a wellness punch? Any super foods list would include these entries: • Leafy greens • Berries • Olive oil • Nuts • Yoghurt
• Tomatoes • Whole Grains • Legumes • Salmon • Kale
Superfoods are colorful, tasty and rich in fiber content. They often have antioxidants that protect your body against disease. The nutrient-rich superfoods boost your body's immunity and fights against infections. Collectively, superfoods in your diet can bring down high blood pressure, reverse or prevent development of heart disease, control diabetes, and ward off some types of cancer. The 10 examples of super foods are representative of the entire class. Other superfoods like avocado, potato, quinoa, chia seeds and eggs will pack your meals and snacks with power to revitalize your health.
SUPERFOODS are nutrient-dense food full of vitamins and antioxidants, beneficial to overall general health.
What are the 5 fat burning superfoods? Fat burning superfoods not only are rich in nutrients, they also enhance weight loss. This happens through the action of micro-nutrients and antioxidants they contain. Some of the best-known 5 fat burning superfoods are: • broccoli • chia seeds • eggs • sweet potatoes • bell peppers These fat burning superfoods work to keep off extra pounds by a combination of effects. Bell peppers have a high water content and are low on calories, which brings down your daily calorie intake. Sweet potatoes are rich in fiber, which slows down absorption of dietary sugars. Eggs are rich in protein that satiates hunger and takes longer to digest. Chia seeds have fiber that absorbs water to make a gel that regulates appetite. And micronutrients in broccoli intensify the use of fat as a source of energy. Other fat burning superfoods include kale, avocado, blueberries, spinach, oats, chickpeas and yoghurt.
Which is the best superfood for brain? Some superfoods have been linked to better brain function. Although you cannot completely prevent structural and functional brain changes due to aging, you can potentially slow down cognitive decline through a superfood diet. A healthy and balanced diet made up of vegetables and fruits, along with legumes and whole grains - in other words, 'brain superfoods' - can preserve memory and judgment while delaying the onset of dementia. It's no surprise that the best superfood for brain function preservation are the ones that also protect your blood vessels and heart. Fatty fish like salmon, cod and tuna, all kinds of edible berries, green leafy vegetables, walnuts and coffee can provide micro-nutrients that protect cells against inflammation. Long standing low-grade inflammation is responsible for a host of harmful effects on the body, leading to heart disease, strokes, cancer and type 2 diabetes. Superfoods can dull their impact and boost your overall health.
Which is one of the few drinks to be considered a superfood? This might sound crazy at first glance, but water is one of the few drinks that can be thought a superfood! Let's examine this wild claim. Because it has no calories at all, water keeps weight off when used as an alternative to other beverages like soda, colas, milkshakes or fruit juices that have many calories.
When you order a fancy coffee drink at Starbucks, you may pleasure your tastebuds - but are you going to make up for those additional calories by cutting down on your next meal? Not likely! It's worse with soda and most other forms of liquid carbs, which tend to lead to eating more calories as compared to others who drink plain water instead. When you consider that inflammation due to free radicals is linked directly to the amount of calories consumed, you'll realize that water is a rare drink that can reasonably be considered a superfood.
What fruit is a heart-healthy superfood? Among superfoods deemed to improve heart health, there's a fruit that is heart-healthy. Berries have been linked to heart health by several studies. This is especially true of blueberries and strawberries. These fruits are rich in anthocyanin, a compound known to be related to lesser blood pressure and which has been considered protective to blood vessels. While there's no consensus about it, some have recommended consuming berries thrice a week to enjoy the highest benefits of this heart-healthy superfood. But a word of caution is in place here. Just because berries are good for your heart doesn't mean you can eat a plateful of blueberry muffins, for instance. Baked goods and pastries usually include added sugar as well as processed fat like butter. And those are extremely harmful to your heart. So eat fresh berries if you want to reap rich rewards from this heart healthy superfood.
What is the latest superfood? Can superfoods become old-fashioned? Apparently, yes. So what's the latest superfood? There are some new models everyone's talking about - as exotic, exciting and enriched with nutrients and antioxidants. Superfood trends are constantly evolving. By the time you read this, probably there'll be a different contender for the title of 'latest superfood'. But here are some recent winners. Nut butters are plant-based superfoods that are healthy with less trans fat content. Moringa is the new supergreen that's loaded with vitamins and minerals. Cassava flour is used to bake savory breads that go well with several superfood diets. Watermelon seeds have also garnered buzz as the latest superfood that's sprouted and shelled before eating. Another latest superfood is probiotic water that modifies your gut flora and maintains equilibrium. And if other superfood novelties like maqui berries or Chaga coffee pop up when you run a search for the latest superfood, don't be surprised!
What are the three super foods to avoid? Even if it seems unbelievable, there are indeed certain superfoods that it's best to avoid. Especially one that have acquired the label of 'superfood' through dubious means. Reduced fat peanut butter is shorn of its best component - the oil. Without this, all you're left with is sugar and calories. It's better to simply eat nuts and regular nut butters. Multigrain foods are often misrepresented on food labels, since they are not all whole grain foods. To qualify as a superfood, whole grains don't need to be mixed - just whole. Adding a few more grains isn't helpful, especially if the flour is refined. Non-friend chips sound healthy, especially combined with labels like 'low fat' or 'baked'. But they are made with oil, salt, starch and other additives. If they were ever superfoods, it's best to avoid them. Whole grain crisps are better. So don't let names fool you. Some "superfoods" are better avoided.
How do superfoods work? What gives superman his powers? The ability to fly and save the world! So what makes superfoods so special? Well, their high nutritional content, for one. They deliver enough healthy nutrients, without overloading you with calories. Superfoods also have more minerals, vitamins and antioxidants. The last one helps neutralize free radicals that might otherwise wreak havoc on cells and biological systems. While superfoods help prevent, arrest or reverse conditions like heart disease, stroke, emphysema, some cancers, arthritis and immune disorders, they are not magical 'cure alls’. Superfoods work in the context of an otherwise healthy, balanced diet. They provide
essential nutrients (macro and micro) that help repair damage, improve efficiency of metabolic processes, and strengthen the system to perform better. In this way, superfoods help maintain ideal body weight, lower heart attack risk, and correct blood levels of bad cholesterol. Memory loss is prevented. So is bone loss after menopause.
How do you use superfoods? You can certainly eat superfoods as they are available in nature, or by cooking them using any one of several superfood recipes. Superfood powders can be added to smoothies or milkshakes. Even if they don't taste pleasant when consumed as powder, there's hardly any noticeable flavor when superfood powder is mixed with a fruit smoothie. And yet you'll enjoy all the nutrients and health benefits of superfoods. You can also add a superfood powder in a juice. If you are already an avid juicer, then after squeezing or blending your fresh fruit or vegetable juice, simply stir in the superfood powder. This can also be done with packaged natural fruit juice you buy from a store. Another way to use superfoods is to sprinkle powder over food. It blends in with the flavor of yoghurt, cereal or oatmeal. These are just some ways to use superfoods. One of the attractive aspects of superfoods is that you can consume them in any format and still not lose any of the goodness they deliver.
How much superfood should you eat? Despite a flood of information about the health advantages of eating superfoods, there’s remarkably little detail on how much superfoods you should eat.
The most popular recommendation is to eat superfoods at least five times daily. This ensures all the nutrients will be absorbed. And the more often you eat superfoods, the better value you'll get from it. Not only does 5 daily servings of superfoods maximize value, you'll also be able to compensate for any dietary deficiencies of vitamins, minerals and nutrients. Superfoods are densely packed with antioxidants, healthy fatty acids, natural enzymes and other micronutrients that boost immunity, enhance health and prevent disease. How can you get 5 servings of superfoods per day? It's easy. Just add superfoods to everyday recipes. Remind yourself to do this consistently, for all meals over the day. Is there any risk or danger from adding superfoods to every meal? It's very unlikely, just as long as you're guided by common sense and don't go overboard and consume unusually large doses.
Do superfood drinks work? Superfood powders are an easy and convenient way to add these healthy ingredients to your meals. But how about superfood drinks? Do those work just as well? Well, the short answer is: Yes, superfood drinks work. So plan to swap an energy drink habit for guzzling smoothies made with superfoods. Smoothies from pumpkin pie, turmeric, fresh strawberries or dark chocolate are all delicious and also effective superfood drinks. You can also add superfood powders to smoothies. This way, you can drink up the goodness and enjoy the health benefits that come from them. Mixed fruit smoothies are ideal because they'll effectively mask the somewhat unpleasant flavor of superfood powders. Should you drink greens every day, then? It reduces heart disease and improves bone density, so there's certainly some benefit in enjoying a daily smoothie of leafy greens, or a blend of peanut butter and spinach.
What beverage can be considered a superfood (super drink)? Superfood beverages - or super drinks - can be nutritious meal supplements, or even substitutes. Even if you're busy and always in a hurry, you'll be able to quickly whip up a superfood beverage that you can enjoy on the run. A popular super drink that's a favorite of millions around the world is tea. Yes, tea is considered a superfood. That's because of its numerous health benefits, and active ingredients that possess disease preventing properties. How does tea qualify as a superfood beverage? Well, let's look at what benefits drinking tea confers. Tea can help: • burn fat • prevent some types of cancer • reduce heart disease risk • protect the brain from age-related decline
• delay onset of diabetes Catechins in tea are also found in superdrinks like cocoa and prune juice. They have antioxidant properties that safeguard your body from internal damage. Tannins also have health benefits. With such disease preventing impact, is it any surprise that tea is considered a superfood beverage or super drink?
What is superfood powder? Superfood powders are blends of plantbased food that is dense with nutrients, antioxidants and other protective and healthy compounds. Taking superfood powders regularly can help optimize overall health. To provide their health benefits, superfood powders: • boost immunity •
fight cardiovascular disease and diabetes • prevent obesity and insulin resistance • make you feel great and look good
Combine superfood powders in your diet along with regular exercise and adequate, restful sleep to revitalize your energy and health. And mixing superfood powders with your fruit juices, smoothies or other drinks can add nutrition and balance to your diet. Organic superfood powders are manufactured using produce that is grown organically and not processed or fortified with unhealthy additives or supplements. Superfood powders often come in a range of flavors and with multiple combinations of ingredients. Artificial sweeteners, flavors, fillers or gluten should never be in your superfood powders. Carefully look at food labels before you purchase them.
Are superfood powders good for you? Yes, superfood powders are good for you because they deliver most of the value of actual superfoods - just in a more convenient form. Green superfood powders have a lot of minerals and vitamins that are essential to maintain good immunity.
Vitamin A reduces inflammation. Selenium that is found in most green superfood powders boosts immunity. Superfood powders also help ward of chronic infections. Antioxidants neutralize free radicals that can damage cells. Vitamins C and K are potent antioxidants.
Green superfood powder is made from dessicated vegetables and fruits. The process retains most of the goodness in superfoods. However fiber content is often lost in the preparation. This is one reason why superfood powders cannot replace vegetables entirely.
Vitamin K which is also found in many superfood powders helps to maintain healthy blood vessels and prevents bleeding problems. The vitamin might even improve vision and reduce the risk of age-induced dementia.
Eating whole foods ensures a balanced diet, and the nutritional benefits needed for good health can be assured by adding superfood powders to your meals. An extra boost of antioxidants and vitamins will go further in enhancing the nutritional value and benefits of your superfood diet.
Minerals like potassium and calcium in superfood powders are vital for blood pressure management. Just one daily serving of superfood powder decreases both systolic and diastolic BP in hypertensive individuals.
But before beginning any dietary supplement or superfood powders, be sure to consult your physician. Sometimes the ingredients in such formulations may interfere with other medicines and lead to health issues.
Do superfood powders replace vegetables?
How do you take superfood powder?
While superfood powders certainly deliver much of the value from these nutrient-rich foods, they will not totally replace vegetables or fruits.
There are 3 simple ways to take superfood powder along with your regular diet. Mix superfood powder with your smoothie. This helps mask the somewhat unpleasant taste and smell of this nutrient-rich powder.
Stir superfood powder into your juice. Fresh fruit and vegetable juices can get a nutritive boost from the addition. Sprinkle superfood powder over your food. You could add it to salads, quinoa porridge or soups. Some suggest adding it to snacks, too. Get started with smaller amounts, to make sure that you like the taste. Half a teaspoon once or twice a day is a good dose to begin with. Sometimes superfood powders lead to side effects, so by limiting the amount you consume, you avoid severe reactions. Being consistent in taking superfood powder with every meal, and for the long term, will ensure that you enjoy the greatest benefits from them.
Are superfoods worth it? Usually superfoods are worth it because of the health benefits and nutritional value they provide. These advantages span a range of beneficial effects on the body. Green superfood powder, goji berries and coconut oil have been associated with
weight reduction. Antioxidant rich superfoods promote health by neutralizing free radicals and minimizing inflammation at a cellular level. Some superfoods, though, are not worth buying. They are either too expensive, uncertain in value, or rarely even harmful to you. For example, though coconut oil undoubtedly has some benefits, it also is rich in unhealthy saturated fatty acids. Another popular favorite is apple cider vinegar that has only unclear benefits, but can damage teeth. Even green superfood powders are not healthier than fresh fruit and vegetables. Even if you get antioxidants and nutrients, you'll miss out on the dietary fiber you get from real fruits.
What benefits do superfoods offer? Well, there are so many that it'll make your head spin to hear of them all. Superfoods are densely packed with minerals, vitamins and nutrients. These make your body stronger and help keep infections and diseases at bay. When you incorporate superfood into your regular balanced diet, you'll enjoy • better heart health • weight reduction • higher energy levels • slower ageing Antioxidants that are found in many superfoods can prevent the development of cancers. Healthy fat in diet protects you against heart attacks. Fiber in superfoods slows down glucose absorption and helps prevent diabetes. Some types of superfood will protect your body against toxins and bring down serum
Photo by Alex Coman
cholesterol levels. They'll even regulate glucose metabolism, and reduce the impact of low grade inflammation. So from health promotion to disease prevention, and the strengthening of immune defences to guard against infections, superfoods can benefit you in many different ways.
Is there a superfood that can lower blood pressure? Yes, surprising as it sounds, there is a superfood that can bring down high blood pressure. Hypertension is a serious health condition that can lead to harmful effects on the heart, brain, kidney and blood vessels. Controlling blood pressure within a tight and narrow range can prevent complications and improve health. Green leafy vegetables contain nitrates. These are the same compounds included in certain medicines for treating high blood pressure. Nitrates act on the smooth muscle in the wall of blood vessels, causing them to relax and widen the arteries.
This reduces resistance to blood flow and brings down your BP. Green veggies like broccoli, cabbage, spinach and cauliflower can bring about this effect.
Which food is the superfood famous for its cancer-fighting benefits? If you look carefully, you can usually find a scientific reason to eat superfoods. One of the claims often made by superfood contenders is their ability to help fight cancer and heart disease. Blueberries often top the list of health promoting superfoods, with benefits that extend beyond their nutritional value. They are high in fiber, low in calorie content, and densely packed with antioxidants. A study from Frontiers in Pharmacology explored this cancer-fighting benefit, and linked it to the effectiveness of blueberries in neutralizing cancer producing free radicals. Not only do anthocyanin pigments give this superfood its trademark color, it also has potent antioxidant effects.
In addition, other superfoods like the cruciferous vegetables broccoli and asparagus also offer cancer-fighting benefits. Being loaded with fiber, this superfood class enhances satiety, reduces the amount of food consumed, and thereby helps weight loss. Indole glucosamines maintain gut bacteria balance, preventing conditions like ulcerative colitis and coeliac disease which can be precancerous.
What leafy green is a cancer-fighting superfood? Cancer-fighting superfoods often garner the headlines. The appeal to health conscious dieters is undeniable. It is indeed attractive to imagine how eating healthy superfoods could prevent life-threatening conditions like cancer Spinach is a leafy green superfood with cancer-fighting effects. It has large stores of zeaxanthin and lutein as well as carotenoids that can neutralize and eliminate unstable free radicals from within cells.
Other dark green leafy veggies also contain these compounds, which explains their effectiveness at guarding against cancers of the stomach, food pipe and oral cavity. A large NIH research study uncovered the fact that people who regularly ate more spinach had a lower incidence of esophagus cancer. Similar benefits have been noticed in cancers of the ovary, uterus, lung and colon. A part of the cancer-fighting effect may be linked to the high fiber and folate content of green leafy superfoods.
What is a superfood for pregnant women?
• beans • fat-rich fish like salmon The high protein content, micro-nutrients, and trace elements in these superfoods will help make up the increased requirements during pregnancy. They also ensure that the developing fetus gets all essential nutrients for its health and wellbeing. Starting on superfoods early on, even in the preconception phase, can enhance the safety and continuity to term of a pregnancy. Other good choices of superfoods for pregnant women include • asparagus - which is rich in folate • eggs - with choline for brain development
With the intense interest surrounding superfoods and their beneficial effects, it isn't surprising that pregnant women are curious to know what is the best superfood for them.
• cottage cheese - loaded with calcium, iodine and protein • yoghurt - with Vitamin D and calcium
Here is a short list of the best superfood for pregnant women:
• pumpkin seeds - an excellent source for magnesium
• green leafy vegetables • meat
• whole grain - ideal for nausea and morning sickness
Does Green Superfood help you lose weight?
Organic green superfood powders from reputed and trusted brands are better choices, even if you'll pay a little more for this quality.
Green superfood powders contain the goodness of green leafy veggies, but are more convenient to consume as powders mixed in your juices, smoothies or meals.
Which superfoods are right for me?
These superfood powders are rich in minerals, fiber and vitamins. They contain very few calories, and eating green superfood can help you lose weight. This in turn promotes heart health and avoids obesity and its related consequences. Green superfood contains not only similar ingredients to other superfoods like berries and leafy greens, it even includes adaptogens and probiotics. This makes it of vital importance to read food labels before selecting a green superfood. Specifically look to see if healthy plant ingredients are listed. Names that are familiar are likely to be healthy. Others that look or sound strange - may not.
It's often hard to know which superfoods are right for any individual. Broadly, superfoods have some things in common. They provide nutrients, contain antioxidants and micronutrients like vitamins and minerals, and improve health while preventing disease. Many foods could be labelled superfoods. But many of them won't pass any stringent or strict quality checks to justify this title. Among the superfoods most likely to be right for you are: • Dark green leafy vegetables like kale, collard greens and spinach • All kinds of berries
Be Healthy! There are 29 more questions answered in the ULTIMATE Superfoods FAQ here. And you'll learn ever more about superfoods in Charlene Carter's fascinating book
• Garlic with manganese, selenium and Vitamin B6 • Green tea, which is rich in antioxidants • Nuts and seeds that contain fiber and healthy fats • Eggs which provide protein and vitamins • Legumes or pulses, which provide nutrition and prevent diseases • Olive oil with MUFAs (mono unsaturated fatty acids) Try them out to see which ones are best suited to include in your diet for the long term. All have similar advantages. So it's all up to you to decide which ones to eat.
What To Do Next? READ There are 29 more questions answered in the ULTIMATE Superfoods FAQ here.
BUY You'll learn ever more about superfoods and how they can transform your health and your life - in Charlene Carter's fascinating book
SUPERFOODS 101: The Top Superfoods List For Clean-Eating To Beat Diabetes, Heart Disease & Cancer Order your copy from Amazon.com here
EXPLORE Oh, and don't miss a visit to the Superfoods Blog at Guydz.com...
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