Superfoods Flashcards
(31 cards)
What are Superfoods?
Superfoods contain all or nearly all the vitamins, minerals and trace minerals the body needs.
• Examples include algae, sprouts and bee pollen.
• The term superfood is used more and
more liberally in the food industry today.
• Remember, a true superfood contains
a wide range of nutrients.
• Superfoods incorporated into a whole
food diet are key to supporting human
health, and are a highly therapeutic addition to one’s diet.
Superfoods contribute towards good health with their excellent nutrient profile. This profile includes a rich abundance of antioxidants, which helps them to support healthy ageing.
Antioxidant capacity of a food is often referred to by highlighting its Oxygen Radical Absorbance Capacity (ORAC) score. This
is a laboratory test that aims to quantify the total antioxidant capacity (TAC) of a food.
• Superfoods are rich in vitamins and minerals,
and generally contain phytonutrients, enzymes,
essential fatty acids and antioxidants.
Superfoods do not have superpowers! They
work in tandem with a healthy diet — enhancing it.
Local, seasonal produce, ideally organic, is preferable
to exotic imports of superfoods, which can be expensive, and don’t necessarily have a higher nutritional value, whilst adding to the carbon footprint e.g. goji berries
are high in vitamin C but imported from China. Red- and blackcurrants are an excellent source of vitamin C
and are readily available in the UK and Europe.
Chlorophyll
Description: One thing many superfoods have in common is chlorophyll. Plants use chlorophyll to trap light; it is used in photosynthesis to produce ATP.
• Energetics: Cooling, calming for Yang excess.
• Gives plants and algaes their green colour. Rich sources of chlorophyll include dark green leafy vegetables like spinach, rocket, parsley or cress.
• Composition: The basic structure of chlorophyll is similar to haemoglobin, with a porphyrin ring, but the central atom is magnesium instead of iron.
• Chlorophyll is a good source of vitamins A, C, E, K; magnesium, iron, calcium and potassium.
Chlorophyll 2
Benefits and clinical applications:
• Detoxification: Chlorophyll can bind with certain carcinogenic chemicals, e.g. heterocyclic amines found in cooked meat, polycyclic aromatic hydrocarbons (tobacco smoke, grilled / charred meats) and aflatoxins (food-borne toxins produced by certain fungi). Also positively influences detoxification of carcinogens in the liver by down-regulating phase I enzymes and inducing phase II.
• Antioxidant: Decreases oxidative damage including that induced by chemical carcinogens and radiation treatment with its high antioxidant content. It also appears able to promote endogenous antioxidant activity.
Chlorophyll 3
Benefits and clinical applications:
• Reduces inflammation: Shown to inhibit the pro-inflammatory TNF-α gene, which can be activated by lipopolysaccharides (LPS) released from bacteria. This can be from intestinal bacterial infections / intestinal permeability.
• Supports energy production: Rich in
magnesium which is required for production of ATP.
• Promotes wound healing: Applied topically (cream / ointment), chlorophyllin has been used to aid wound healing since the 1940s.
• Deodorant properties: For example can reduce colostomy,
ileostomy or incontinence odour with tablets of 100–200 mg / day.
Chlorophyll 4
Chlorophyll is ‘alkalising’ with its high alkaline mineral content:
• Excess acidity in the body contributes to a range of diseases including cancer, osteoporosis, arthritis and kidney stones.
• While the body has mechanisms to
prevent acidaemia (blood pH < 7.35 —
can be life threatening), the pH within and around body cells can become more acidic causing alterations to normal cellular function.
• Tissues can become acidic due to certain diseases, drugs, diet (sulphur-containing amino acids, processed foods, refined grains and sugar, alcohol, table salt and phosphoric acid (in soft drinks)
Chlorophyll 5
Eat chlorophyll-rich food raw or cook / steam slightly. Overcooking destroys chlorophyll; retaining the ‘green’ retains the benefits.
chlorophyll supplements are usually ‘chlorophyllin’:
a semi-synthetic mixture of sodium copper salts derived from chlorophyll. During synthesis, magnesium is replaced with copper.
Seaweed 1
Description: Macroalgae are classified into three major groups:
- Red algae: Dulse, nori, laver.
- Brown algae: Kelp, bladderwrack, wakame.
- Green algae: Sea lettuce, spongeweed
(There are also blue-green algae e.g. chlorella –
these are not seaweeds and are discussed separately).
• Energetics: cooling, moistens dryness.
• Composition: wide range of vitamins and minerals, particularly iodine, iron, and calcium; nori is a good plant source of B12; good source of omega-3 fats; provides a range of amino acids.
Seaweed 2
Benefits and clinical applications:
• Antioxidant and anti-inflammatory: Fucoxanthin, a carotenoid found in edible brown seaweed such as wakame, has powerful antioxidant effects. Seaweed has also been shown to reduce the production of inflammatory proteins such as NF-kB and COX-2.
• Low thyroid function: The high iodine content
is useful for the production of T3 and T4. Bladderwrack is considered the most therapeutically effective of the seaweeds for low thyroid function and associated weight gain; it is rich in bioavailable iodine, other minerals and amino acids including
tyrosine to support healthy thyroid function.
Seaweed 3
Benefits and clinical applications (cont.):
• Healthy weight management: An easy way to boost vitamins and minerals while being low in calories. Fibre increases satiety. Fucoxanthin has been shown to upregulate expression of ‘mitochondrial uncoupling protein 1 (UCP1)’, a key molecule in metabolic thermogenesis — decreasing fat accumulation.
• Blood sugar control: Seaweed intake promotes better glycaemic control. This
has been associated with improved insulin sensitivity through its effects on the tyrosine phosphatase enzyme (enhancing the effects of insulin); useful for insulin resistance.
Seaweed 4
Benefits and clinical applications (cont.):
• Elevated blood lipids: Consumption of seaweed is linked to reduced serum triglycerides and improved LDL:HDL ratio. The effects are thought to be due to the gel-forming fibre in seaweed, which can bind cholesterol in the intestinal lumen leading to increased clearance of cholesterol.
• Digestion and GIT health: High in fibre; enhances growth of beneficial bacteria (supporting GI tight junctions) and supports bowel elimination. Nourishes inflamed digestive tract; ulcers, constipation, colitis.
Seaweed 5
Uses: Soups, curries, miso soup, rice, salad, wrapped sushi, or dried and sprinkled on food. Aim for one tbsp per day as a therapeutic dose.
• Beauty: Used in baths, body wraps, masks,
and skincare due to the hydrating, anti-
inflammatory and antioxidant rich properties.
Can also be effective for acne, eczema and psoriasis.
Caution:
• Seaweed can accumulate toxic heavy metals including cadmium, mercury and lead. Use organic, clean sources.
Seaweed 6
Dulse is a seaweed with a softer, chewy texture. It is usually eaten in its dried form as a snack.
• Kelps are usually dried into sheets and added during cooking. They may also be soaked in water to soften them before eating.
• Kombu is a brown kelp popular for its strong, mineral-rich flavour which is often used in soups.
• Arame is another kelp which has a mildly sweet flavour and firm texture which makes it an appealing addition to many dishes.
It is sometimes sold as granules or flakes and is a salt substitute.
• Kelp noodles are a good gluten-free alternative.
Micro algae
Description: Edible Microalgae (phytoplankton) are classified as mostly freshwater, single celled photosynthesising algae or bacteria:
– Blue-green algae: freshwater Cyanobacteria (not an algae) Aphanizomenon flos-aquae (AFA) wild blue-green algae.
– Spirulina: Blue-green spiral shaped Cyanobacteria. – Chlorella: Single-celled fresh water green algae.
• Energetics: Cooling, moistens dryness.
• Composition: Particularly high in chlorophyll, iron and 50-70% complete protein. Chlorella is an excellent source of bio-available B12 and vit D2. There is a notable absence of iodine in Chlorella.
Spirulina
Description: Spiral-shaped, blue-green algae able to grow in both fresh and salt water. Lacks cellulose walls so can be easily digested. Two key species — Arthrospira platensis and
Arthrospira maxima are cultivated worldwide.
• Energetics: For Yin deficiency or excess heat.
• Composition: Highly nutritious. 60–70%
highly bioavailable protein; contains all the essential amino acids. Rich in vitamin B1, B2, B3, A, K; beta-carotene, copper, iron, zinc, calcium, magnesium, potassium, phycocyanin, high in chlorophyll.
• Note — contains analogues of vitamin B12 which are not absorbed in the gut; not a reliable source of vitamin B12 for vegans.
Spirulina 2
Benefits and clinical applications:
• Detoxification: Acts as an accumulator (biosorbent) of heavy minerals due to ‘ion-exchange binding’. Can bind with heavy metals including cadmium, arsenic, lead and mercury.
• Immune-enhancing: Notable increases in natural killer cell activity and has anti-viral properties.
• Anti-inflammatory: Reduces the production
of pro-inflammatory cytokines by inhibiting the NF-κB pathway. Phycocyanin in spirulina also has COX-2 inhibiting effects.
• Anti-cancer: Phycocyanin (a protein extract from spirulina) has
anti-cancer properties. It has anti-inflammatory, antioxidant,
immune-boosting and anti-proliferative effects.
Spirulina 3
Benefits and clinical applications (cont.):
• Exercise performance: Increases endurance, whilst the high amino acid content supports muscle hypertrophy.
• Anti-allergic effects: Particularly in relation to allergic rhinitis where the inhibition of histamine from mast cells has been observed.
• Anti-hypertensive: Reduces elevated blood pressure; an effect associated with raised nitric oxide production ( vasodilation), high antioxidant protection and lower inflammation.
• Positive effect on blood lipids: Lowers LDL and VLDL
cholesterol and triglycerides, whilst increasing HDL.
Spirulina 4
Usage: Smoothies, juices, salad dressings.
Has a strong taste, introduce at smaller amounts.
• Dosage: Suggested 1–8 g per day (1 tbsp. = 7 g).
• Adverse effects: May include diarrhoea,
bloating, flatulence and oedema. Generally
occurs at higher doses and is not regarded as clinically significant.
• Caution: Ensure a reputable source (freshwater organic sources are preferable e.g. from Hawaii); possible safety issues relate to contamination with heavy metals or rarely, the toxic blue-green algae Microcystis aeruginosa (hepatotoxic).
• Spirulina is regarded as safe, with no contraindications.
Chlorella 1
Description: A single-celled green algae, nutritionally similar to Spirulina but in contrast, has tough cellulose walls and requires pulverising to increase availability of the micronutrients within Chlorella.
• Energetics: For yin deficiency and excess heat.
• Composition: Contains highest amount of chlorophyll of any known plant; 60% bioavailable protein; contains EFAs, very high in Vit D2. Good source of β-carotene, vitamin B1, B2, B3, B6 and B12 as well as magnesium, iron, phosphorus and zinc. In contrast to Spirulina, chlorella contains bioavailable B12 (205-223mcg per 100g). Safe for people on Thyroxine, unlike seaweed.
Chlorella 2
Benefits and clinical applications:
• Heavy metal chelator: Able to bioaccumulate heavy metals such as mercury and arsenic. Possibly able to remove mercury from sites such as the brain and kidneys.
• Detoxification: Of radioactive particles after radiation treatment.
• Anti-diabetic: Improves glycaemic control
by influencing genes involved in insulin
signalling and glucose uptake (GLUT4).
Can be used in cases of insulin resistance
Chlorella 3
Benefits and clinical applications (cont.):
• Iron (and B12) deficiency: Useful for iron deficiency anaemia.
• Cancer treatment: Reduces side effects of radiotherapy; improves
immune function and decreases infection risk after chemotherapy.
• Oestrogen metabolism: Some ability to metabolise more potent oestrogens (oestradiol) to less potent forms, as well as degrading BPA. Useful in cases of oestrogen dominance
(e.g. endometriosis, breast cancer, fibroids etc.)
• Immune support: For recurrent infections by increasing IgA,
which increases mucosal resistance to infection (decreases
risk of respiratory, gastrointestinal and genitourinary infection).
Chlorella 4
Usage: Smoothies, juices, salad dressings, soups. Has a strong taste. Best introduced at smaller amounts — 1⁄2 tsp, to avoid possible detox reaction such as nausea and bloating.
• Dosage: Generally recommended at 2–3 gms / day. Doses of up to 10 g / day have been used in clinical research.
• Caution: GI symptoms at higher intake — generally brief.
Heavy Metal Detox
Coriander can be used to mobilise mercury and other toxic heavy metals such as aluminium from the central nervous system, with its phytochemicals likely able to bind onto the metals.
• It is thought that whilst coriander can move the metals out of areas such as the nervous system, other heavy metal chelators such as spirulina and chlorella can then bind it and allow it to be excreted from the body.
