super foods! march 11, 2014. what is a super food? nutritionally dense foods powerful sources of...
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SUPER FOODS!
March 11, 2014
What is a super food?
Nutritionally dense foods
Powerful sources of vitamins, minerals, and antioxidants
Health benefits beyond basic nutrition
What to look for in Super Foods..
Nutrient Density Measurement of
how much of any particular nutrient in regards to portion size
Nutrient Diversity How many
different nutrients available
Phytonutrient content Amount of naturally
occurring healthy chemical compounds
Toxin absence Super foods represent
clean, hormone-free, chemical and pesticide-free sources of nutrition
Phytochemicals
Also known as antioxidants Fights free-radicals
The American Cancer Society says to “eat these foods to decrease your risk of cancer, heart disease, diabetes and hypertension.”
Benefits of Vitamins and Minerals
Vitamin A – promotes eye health, helps form and maintain healthy skin, teeth, and bones
Vitamin D – helps the body absorb calcium, maintains strong bones
Vitamin E – antioxidant, boosts immune function
Vitamin K – aids in blood clotting
B Vitamins – help the body produce energy, influence growth/development
Vitamin C – boosts immune function, fights skin aging, antioxidant
Fat Soluble Vitamins Water Soluble Vitamins
Vitamin A
Found in liver, dairy products, fish, darkly colored fruits, potatoes, carrots, and leafy vegetables
Males: 900ug/d Females: 700ug/d
1 medium sweet potato = 21,909ug 1 cup cooked kale = 17,707ug 1 cup cantaloupe = 5,411ug 1oz tuna fish = 714ug
Vitamin D
Found in fish liver oils, flesh of fatty fish, liver, eggs, fortified milk, and fortified cereal
Men: 5-15ug/day Women: 5-15ug/day
1T cod liver oil = 1360ug 1 filet of Herring = 2996ug 1 egg = 17ug
Vitamin E
Found in vegetable oils, unprocessed cereal grains, nuts, fruits, vegetables, meats
Men: 15mg/day Women: 15mg/day
1oz almonds = 7mg 1oz sunflower seeds = 10mg 1T olive oil = 2mg Total = 19mg Vitamin E
Vitamin K
Found in leafy green vegetables including collard greens, spinach, kale, broccoli, brussel sprouts, cabbage, plant oils, asparagus, kiwi, blackberries and blueberries
Men: 120ug/day Women: 90ug/day
1 cup kale = 882ug 1 cup broccoli = 220ug 1 cup brussel sprouts = 156ug
Vitamin C
Found in citrus fruits, tomatoes, potatoes, brussel sprouts, cauliflower, broccoli, strawberries, cabbage and spinach
Men: 90 mg/day Women: 75mg/day
1 orange = 70mg 1 tomato = 28mg 1 cup broccoli = 81mg Total = 179mg Vitamin C
Benefits of Vitamins and Minerals Iron – red blood cell production, oxygen
carrier
Calcium – supports bone health and strength
Folate – prevents neural tube defects
Manganese – supports healthy bone structure, antioxidant properties
Iron
Found in red meat, egg yolks, dark leafy green vegetables, dried fruit, poultry, fish, beans, and artichokes
Men: 8mg/day Women: 8-18mg/day
3oz serving of beef = 3mg 1 cup cooked beans = 7mg Total = 10mg iron
Calcium
Found in cheese, yogurt, milk, dark leafy green vegetables, fortified cereals and breads
Men: 1,000-1,200mg/day Women: 1,000-1,200mg/day
2oz cheese = 538mg 1 cup cooked broccoli = 62mg 2 cups of milk = 612mg Total = 1,212mg calcium
Folate
Found in enriched cereal grains, dark leafy vegetables, enriched and whole-grain breads, and fortified ready to eat cereals
Men: 400ug/day Women: 400ug/day, 600ug/day during
pregnancy, and 500ug/day during lactation
4 spears of asparagus = 89ug 1 cup raw spinach = 263ug 2 slices of wheat bread = 50ug Total = 402ug folate
Magnesium
Found in dark leafy green vegetables, nuts, seeds, fish, beans, lentils, whole-grains, avocados, dairy
Men: 420mg/day Women: 320mg/day
1 cup cooked spinach = 157mg 1oz of almonds = 150mg 1 cup cooked lentils = 148mg Total = 455mg magnesium
Super Foods
Blueberries
Broccoli
Whole Grain Oats
Beans
Spinach and Kale
Pomegranate
Tomatoes
Salmon
Soy
Garlic
Tea
Blueberries
Rich in vitamins, phytochemicals, and soluble fiber
Promote brain function and prevent the effects of aging
Contains antioxidants, anthocyanins, and flavonoids
Broccoli
Rich in vitamins A, C, and K
Contains fiber, calcium, and other minerals
Boost to your immune system
Supports cardiovascular health
Whole Grain Oats
Good source of soluble fiber
Can reduce cholesterol levels
Reduces risk of heart disease
Beans
High in lean protein
Good source of fiber
Can reduce cholesterol levels
Contains B Vitamins, Iron, Manganese
Spinach and Kale
Boost to your immune system
Rich in vitamins A, C, and K
Contains fiber, calcium, folate and other minerals
Supports cardiovascular health
Pomegranate
High in antioxidants Contains ellagitannins, which have
anti-cancer properties Can lower cholesterol levels,
especially LDL
Tomatoes
Excellent source of lycopene Aids in preventing cancer by raising the
SPF factor of your skin
Can reduce risk of prostate cancer and cardiovascular disease
Can reduce/prevent risk of blindness
Salmon
Good source of protein
Rich in omega-3 fatty acids
Can lower risk of heart disease and stroke
Soy
Good source of protein
Plant source of omega-3 fatty acids
Cardiovascular benefits
Contains isoflavones (phytoestrogens) which provide menopausal symptom relief
Tea
Contains antioxidants
Said to have cardiovascular benefits
Reduces risk of cancer
Garlic
Anti-inflammatory properties
Been used in treatment for stroke, cancer, immune disorders, arthritis, and cerebral aging
Other foods said to have super food potential..
Yogurt (aids in balancing microorganisms in the body, good source of calcium)
Avocados (nutritionally dense, improves nutrient absorption)
Extra Virgin Olive Oil (good source of vitamin E, said to have cardiovascular benefits)
Dark Chocolate (contains flavonols)
Choose more Super Foods!
Proven to help prevent cardiovascular disease, diabetes, hypertension, and certain types of cancer.
Can also prevent and reverse signs of aging
QUESTIONS?
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