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©2007 Learning ZoneXpress1

Super Foods for a Super You

©2007 Learning ZoneXpress2

Whole New You

• The human body regeneratescells everyday

• It completely renews itselfevery 7 years

• To build the healthiest cellspossible – eat nutrient-richfoods everyday

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Disease

• Eating “super foods” mayhelp prevent disease

• Eating “super foods” maydecrease risk of:– Heart disease

– Cancer

– Diabetes

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Stay Younger Longer

• Super foods may keepyou feeling youngerlonger

• They may helpreduce signs of aging

– Skin damage

– Loss of vision

– Joint flexibility

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What is a Super Food?

It contains a large amount of nutrients whichare linked with a reducedrisk for disease.

Super foods are rich in:

• Vitamins

• Minerals

• Phytochemicals

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Phytochemicals

• “Phyto” from the Greek word meaning “plant”

• They give foods taste, aroma, color, and other characteristics

• They are believed to promote good health

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Disease Fighters

• Phytochemicals may:

– Serve as antioxidants

– Enhance the body’s immuneresponse

– Make vitamin A frombeta-carotene

– Reduce inflammation in the body

– Kill cancer cells

– Protect DNA from being damaged

– Prevent urinary tract infections

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Oxidation and Free Radicals

• Oxidation: a reaction involving oxygen

• Free radical: an unstable by-product of oxidation

• Free radicals can damage:

– Cell walls

– Cell structures

– DNA within the cells

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Antioxidants

• Are present in foods as:

– Vitamins

– Minerals

– Phytochemicals

• Stabilize free radicalswhich could otherwisestress or damage cells

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Super Foods

• Dark Green Vegetables

• Berries

• Legumes

• Orange Fruits and Vegetables

• Whole Grains

• Cold Water Fish

• Tomatoes

• Cultured Dairy Products

SUPER FOODS!SUPER FOODS!

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Dark Green Vegetables

• Rich in many vitamins, minerals, and phytochemicals• Try these:

– Spinach– Broccoli– Bibb lettuce– Collard greens– Romaine lettuce– Bok choy– Kale– Swiss chard– Mustard

and turnip greens

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Berries

• Rich in vitamin C,fiber, andphytochemicals

• Try these:

– Blueberries

– Raspberries

– Cranberries

– Strawberries

– Blackberries

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Legumes

• Low-fat plant protein• Rich in fiber, B vitamins,

minerals andphytochemicals

• Try these:– Black beans – Pinto beans– Garbanzo beans– Lentils– Kidney beans– Lima beans– Adzuki beans– Cannellini beans– Black-eyed peas – Soy beans

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Orange Fruits and Vegetables

• Contain a high level ofbeta-carotene and other nutrients

• Try these:– Sweet potatoes

– Carrots

– Pumpkin

– Cantaloupe

– Mangoes

– Winter squash

– Orange bell pepper

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Whole Grains

• Significant source of phytochemicals, fiber, vitamins, and minerals

• Try these:– Wheat

– Oats

– Barley

– Rye

– Brown Rice

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Cold Water Fish

• Rich in omega-3 essential fatty acids

• Good for your heart, brain and circulation

• Try these:– Salmon

– Halibut

– Trout

– Tuna

– Sardines

– Mackerel

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Tomatoes

• Rich in vitamin C and carotenes including lycopene and betacarotene

• May support prostate health (in men)and a healthy immune system

• Cooked tomatoes =better absorptionof carotenes

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Cultured Dairy Products

• Excellent source of calcium

• Contain “probiotics” – bacteria thatpromote healthy digestionand immune stimulatingactivities

• Try these:

– Yogurt labeled “live active culture”

– Kefir

– Buttermilk

©2007 Learning ZoneXpress19

Chocolate: A Super Food?

• Cocoa rich in flavonols

– Reduced risk of blood clots

– Lower blood cholesterol

• Added sugar, milk, andcocoa butter dilute theantioxidant action

• Processing ofcocoa may affectpresence of flavonols

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Eat A Rainbow

• Some antioxidantsare identifiable by color

• Eat brightly coloredfruits and vegetablesfor the greatesthealth benefits

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Super Foods and MyPlate

• Super foods are part of MyPlate

– Whole grains

– Fruits

– Vegetables

– Dairy

– Legumes

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Super vs. Average

• Whole foods vs. overlyprocessed

– Whole foods: unprocessedand unrefined

– Overly processed foods:refined, nutrients maybe lost

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Move Over Supplements

• Super foods are more effectivethan any nutrition supplement

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Mix and Match Super Foods

• Super foods may work synergistically together

• Try these:– Berry and yogurt

smoothie

– Whole-wheat pastawith tomato sauce

– Grilled salmonwith mango salsa

– Oatmeal topped with blueberries

– Spinach salad with strawberries

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Add Super Foods Now

• Substitute or add these foods to your regular meals and snacks

• Make your new cellsas healthy as possible

• Build a“new & improved”body

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Review Questions

1. What is a super food?

A food that contains a large amount of nutrients which are

linked with a reduced risk for disease

2. How do super foods help your body stay younger by reducing

the signs of aging?

Decreased skin damage and loss of vision and improved joint

flexibility

3. Name two functions of phytochemicals in the body.

Serve as antioxidants, enhances immunity, reduces inflammation, kills

cancer cells, protects DNA

4. Why should you eat foods rich in antioxidants?

Antioxidant rich foods stabilize free radicals which would otherwise

stress or damage cells

©2007 Learning ZoneXpress27

Review Questions

5. Why should you choose dark leafy greens?

the darker the greens, the more phytochemicals present,

which equals increased nutritional power

6. What color is a distinguishing characteristic of foods

rich in beta-carotene?

orange

7. Omega-3 fatty acids found in cold water fish may

reduce the risk of what disease?

coronary heart disease

8. Mixing and matching super foods can increase their

nutritional benefit by helping the body absorb more

nutrients. What is this called?

synergy

©2007 Learning ZoneXpress28

Super Foods Web Resources

To learn more about Super Foods:

http://www.ific.org/nutrition/functional/index.cfm

http://www.webmd.com/a-to-z-guides/features/superfoods-everyone-needs

http://www.dolesuperfoods.com

http://www.superfoodsrx.com

©2007 Learning ZoneXpress29

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