There are a lot of healthy things to eat, but what are now called “super foods” really pack a punch. Have you heard of anthocyanins? It's the dark pigment in berries and it's loaded with antioxidants. Blueberries also help prevent Alzheimer’s--hence their nickname: "The Brain Berry." And we now know: it's the husk of the whole grain that can help with Heart Disease. It's a lot to think about so we recruited dietitian Claire Kjeld from MultiCare Center for Healthy Living in Tacoma to help us shop “smart.”
At Whole Foods in Seattle we are on the hunt for super foods. “They are all loaded with nutrients,” says Kjeld. Most super foods are bursting with antioxidants. “What are antioxidants doing that is so good for our body?” I ask. “They reduce the production of free radicals in the body,” says Kjeld.
When our cells get too much oxygen they start to break apart and become "free radicals." Free radicals are linked almost every major disease. Antioxidants prevent free radicals. Tomatoes are loaded with vitamin C and lycopene which is a powerful antioxidant. “Lycopene has been shown to reduce the risk of many certain cancers,” says Kjeld, “specifically among men is prostate cancer, and for heart disease as well lycopene has been very helpful in reducing the risk for that.”
An important note: when you cook most foods the heat breaks down important enzymes and it loses some nutritional value, but the opposite happens with lycopene. Heat makes it more potent.
“The higher the percentage the better,” Kjeld continues. This time she’s talking about the cacao in dark chocolate. Dark chocolate is also packed with antioxidants and helps lower blood pressure. The higher cacao, also usually means less fat, less sugar and maybe more importantly less milk. Kjeld says the higher percentage of milk in there decreases the amount of antioxidants or action of the enzymes within the chocolates.
You might know ginger helps with nausea, but did you know it has a blood thinning benefit as well? It works so well, it mimics prescription blood thinners, so if you’re on them consult your doctor when it comes to ginger.
Another key spice: Curry. Curry mimics a drug too--this one more common: “It’s similar to Ibuprofen,” says Kjeld, “it decreases inflammation in the body. It also acts as more of a digestive regulatory thing.”
A special note: salmon and other fish with lots of heart-healthy omega-3 fatty acids are one of the best things for brain development-especially in pregnant women's unborn children. Experts now say the benefits of fish out weigh the risk of mercury intake-as long as you choose carefully. Salmon--especially wild--is low in mercury. So is canned light tuna--but avoid albacore tuna. Other healthy choices: Pollock, catfish and shrimp. There are several kinds of fish to watch out for: swordfish, shark, king mackerel and tilefish.
Yogurt is more popular than ever, but what really works are live cultures--or healthy bacteria. The catchword “probiotics” include several different kinds of live cultures. Kjeld says lactobacillus and bifidobacterium help with intestinal problems, while lactobacillus acidophilus helps reduce yeast infections.
It's a lot to remember: but it's a start and a step toward a healthier life. It's all part of the big picture,” says Kjeld. She says just remember to get a lot of color and variety in your diet and make sure to balance your lifestyle with exercise, plenty of sleep seek out things that make you happy.
Q13Fox News Web Extra:
Did you know vitamins and supplements are largely unregulated? It's a jungle of information out there. Dietitian Claire Kjeld has the basics, and some interesting facts on how vitamins really work."
Online Resources:
Food for Men: 10 Foods to Boost Male Health
The Six Super Foods Every Woman Needs
Can Certain Foods Really Save Your Life?