We live in the richest country in the world and yet our health as a nation ranks 49^th overall in the world. The typical Western diet has led us to lives filled with heart disease, diabetes, asthma, allergies, and even cancer.  Add to that the high level of chemicals in our environment and in our consumer products, and it is no wonder our bodies can't keep up.  Superfoods to the rescue!   These nutrient-packed foods contain all of the essential vitamins and other nutrients that your body needs to heal. Whether you want to lose weight, have more energy, or just want feel better overall, these foods can get you on the right track.

You have to experiment with superfoods to learn how to use them.  The best ways to incorporate superfoods into your diet are by adding them to smoothies, yogurt, salads, oatmeal (already cooked), uncooked breakfast bars and trail mixes.  I keep a "smoothie bar" right on top of my counter and use it to add superfoods to all of the above.  That way I have these foods front and center in my kitchen and in my mind. Don't get too bogged down with needing recipes and just experiment!

The superfoods discussed below are those that you may not be familiar with, or at least may not know how beneficial they are.  This is by no means meant to exclude the many other great foods with incredible health benefits like broccoli, kale, and apples, a few great examples.  

There are a few terms you should understand when looking at the potential benefits of superfoods:

Antioxidants-You've heard about them, but do you really know why they're important? Antioxidants are molecules in food that prevent oxidation of other molecules.  This is important because if a molecule is oxidized it produces a free radical, a molecule with an unpaired electron.  This molecule then causes a chain reaction in the cell by trying to replace this electron, causing damage and even death to the cell.

Free radical-A molecule that has an unpaired electron.  It is unstable and causes unhealthy reactions in the cell trying to replace this electron.  Free radicals can be caused by toxins in the body, but are also naturally produced by normal metabolism and exercise.

Telomeres-Nucleoprotein caps which protect the ends of human chromosomes.  These caps can shorten over time as genes are replicated (as they constantly are in the body).  Protection of these caps is thought to reduce the negative symptoms of aging. Numerous degenerative diseases have been linked to short telomere length.  Prevention of telomere shortening is thought to be associated with a healthy diet, physical activity, and antioxidant support.

ORAC (Oxygen radical absorbance capacity) values-A measure of a food's antioxidant capacity developed by the National Institutes of Health. While ORAC value is meaningful, it is somewhat over-used as a marketing tool and is only one measure of the potential beneficial effects of foods.

Phytochemicals-Plant compounds with beneficial health effects including beta glucans, flavanols, polyphenols, anthocyanins, ginsenosides, polysaccharides, and many others. The incredible variance in the beneficial phytochemicals offered by various foods are the reason you should never just pick one favorite food or group of foods, but rather eat a wide variety of foods. The color of foods is usually a clue to some of the compounds they contain.  The orange/yellow/red foods are usually high in carotenoids.  Purple foods tend to be high in anthocyanins.  Green foods are high in chlorophyll.

Superfood-Nutrient-packed foods that provide excellent nutrition and typically have heavy antioxidant capacity. One superfruit is not necessarily better than another as all of them have different beneficial compounds.  The point is really to add these foods to your diet to fortify your health and protect against illness.

Complete protein-A food that contains all of the essential amino acids.  Essential amino acids are those that cannot be produced by the body in necessary quantities and must be taken in through the diet.  All animal food, with the exception of gelatin, are complete proteins.  Vegetable sources of complete proteins include soy, quinoa, spirulina, buckwheat, hemp, Goji, and amaranth.

My Favorite Superfoods:

Cocoa or Cacao--A personal favorite and one of the highest ranking foods in terms of ORAC values.  Relaxes blood vessels, reduces harmful blood clotting, protects against cancer, lowers levels of stress hormones, and may boost friendly gut bacteria. Raw chocolate (cacao nibs) contains magnesium, iron, chromium, manganese, zinc, Vitamin C, phenylethylamines (produced in our body when we fall in love), tryptophan, fiber and serotonin. No wonder its formal name translates literally to "Food of the Gods"! Use raw cocoa powder, cocao nibs or chocolate that is at least 65% cocoa and is without added oils, especially hydrogenated ones. Cocao is cooling to the body except in large quantities, then it is heating.

Resveratrol-A phenolic compound found in plants that is one of the premier anti-inflammatory agents and can be found in grapes, red wine, chocolate, berries, and Japanese knotweed.  It can extend life at the cellular level by producing sirtuin 1, an enzyme involved in cellular regeneration.  It is also a strong antioxidant. If you take in supplement form , make sure it is trans-resveratrol as other forms are not well absorbed.

Goji berries-Rich in antioxidants, containing 20 trace minerals, and a complete protein, these berries have a long been used in Asian cultures to enhance vitality. They are also high in the carotenoids beta carotene, zeaxanthin and lutein, making them especially helpful for vision, immunity and UV protection. Goji berries are also an adaptogen. Adaptogens are a class of herbs or foods that nourish the adrenal glands, helping us to better adapt to stress.  They are the only known food that naturally increase HGH (human growth hormone), which affects all other hormone levels in our body. They also contain betaine, which helps the liver to cleanse itself.

Acai Berry--Unlike many fruits this berry has a full fatty acid profile, containing omegas 3, 6, & 9. It is rich in vitamins and has one of the highest ORAC values of any berry. It packs a significant amount of fiber, is high in vitamin C, and is a good source of flavanols, anthocyanins and catechins. The pulp is the most nutritious part.  It is a great assistant in weight loss, is great for your skin, and one study even links it to recovery from leukemia.

Spirulina-Contains the highest amount of protein (by weight) of any food and has a higher iron content than red meat.  An algae high in chlorophyll, protein, essential fatty acids, B vitamins, Vitamins C, D & E, and calcium, iron, potassium, and zinc.  Great for muscle building, recovering from a health event or surgery, and weight loss. Also a great source of protein for vegetarians. It is a potent immune enhancer because it helps to stimulate the production of stem cells and all types of immune cells. Its high GLA content makes it anti-inflammatory and it is a good source of sulfur. Spirulina is a complete protein.  It has a wet and cooling effect, so is best for hot, dry constitutions or weather. To use in cool, wet climates it should be mixed with more warming foods.

Chlorella-High in chlorophyll, another algae that is a great metal chelator and detoxifier.  It is especially recommended for removing mercury from the body. It kills bacteria and has been studied for the treatment of tumors, boosting of immunity, and protection from radiation. Chlorella requires special preparation to be bioavailable for humans, so is best taken as a supplement.

Chia seeds-Next to flax and walnuts, these are the best plant source of omega-3s. They also contain alpha-lipoic acid, a great antioxidant that boosts other antioxidants in the body.  Also has significant fiber, protein, calcium, magnesium, iron and antioxidants.  Chia seeds are a great blood sugar stabilizer for diabetics.

Tart Cherries-Great antioxidants and helpful for taking lactic acid out of the muscles after a workout, preventing muscle soreness.  They are aalso high in potassium (great for blood pressure) and melatonin, helping with sleep. They are one of the truly local superfoods.

Coconut Products-Flesh, cream, oil or water.  Coconut contains fats that are saturated, medium chain fatty acids (MFCA's).  Unlike the long chain fatty acids found in animal foods, MFCA's convert readily to energy, contain antiviral, antifungal and antimicrobial qualities, and help with the utilization of blood sugar. They support the thyroid, nervous system, and skin and help the body utilize other fatty acids more efficiently.  They are a nutritional precursor to pregnenolone, and thus can help regulate hormones.  Although they are a fat source they assist with weight loss and contain no cholesterol.  Coconut water is great for rehydration and is also very cooling.

Bee products-Honey is the most common bee product used today and possibly the easiest to add to your repertoire.  The best quality honey will be rich in minerals, antioxidants, vitamins, probiotics and enzymes.  Raw, wildflower honey contains the most beneficial qualities.  Most honey found in the grocery store is either clover or alfalfa honey, is overly processed, and will not have many health benefits.  The farmers market may be the best place to get quality honey as local honey will protect you against disease and allergens found in your own geographic area. Honey can provide relief from all sorts of infections, gastrointestinal problems, allergies, and skin issues. Bee pollen is one of the most highly nutritious foods on the planet. Bee pollen is a rich source of the B vitamins, making it important to our response to stress, the production of energy, digestion and nourishment of the nerves. It is also a rich source of protein, minerals and other vitamins.

Maca root-Generally purchased as a powder or as a component of bars, only the root of this plant is used.  It is prized as an aphrodisiac in its native Peru and Bolivia.  It is grown in the Andes mountains, and has a warming effect.  While not much research has been done on this plant, it is known that it is rich in minerals including magnesium, iron, selenium, and calcium and contains several essential fatty acids.  It is thought to normalize hormones, thus its effect on libido.  It is a very fortifying food and great for overall vitality. It has a warming energy, so is a great thing to add to smoothies in cooler weather.

Three newbies to look for:

1)       Baobab-twice the antioxidants of goji berries and six times that of cranberries, blueberries or blackberries, more iron than red meat and six times the potassium of a banana. An incredible nutrient profile that includes high levels of calcium, phosphorous, magnesium, potassium and essential fatty acids. Not in a lot of products, but will be showing up more soon.

2)       Maqui-more powerful on the antioxidant scale than almost any superfruit, this one is poised to take the antioxidant market by storm.  Mostly found in juices and spreads right now.

3)       Camu camu-Has more vitamin C than any plant on the planet, 30 to 60 times that of an orange depending on your source. Also has a broad range of phytochemicals and amino acids and a polyphenol that research has shown to prevent cancer.  Not available in many foods just yet, but can be had in capsules and helps get rid of a cold in very short order!

Keeping superfoods front and center on your counter or snack cabinet is the best way to make sure you start adding these foods to your diet. Get a feel for the taste of the foods and go from there.  Stop by and ask our staff for suggestions!