Nutricula Magazine "The Science of Longevity Journal"
-By Erin Macdonald, R.D.
What if I told you that the remedies for most of your ailments – from heartburn to headaches to high blood pressure – are not in your medicine cabinet, but can be found in your kitchen? It was Hippocrates, the father of western medicine, who said, “Let food be thy medicine, thy medicine shall be thy food.” Open your refrigerator, freezer, and pantry, and go out to your garden to gather the foods and herbs that will decrease your risk of disease and improve your health.
Most disease conditions are caused by high levels of inflammation in the body, brought on by our poor dietary choices, lack of exercise, increased weight, sleep deprivation, and chronically high stress levels. This includes Type 2 diabetes, hypertension, arthritis, elevated cholesterol, mood instability, and certain forms of cancer. Acute illnesses, such as indigestion, minor aches and pains, bronchitis, urinary tract infections, and sinus infections, can also find relief from the same natural remedies.
If you’re sick and tired of popping a pill for every health issue, how about turning to one of the many Super foods to cure what ails you? Foods rich in antioxidants, omega-3 fatty acids, and fiber are high on the ORAC (oxygen radical absorbance capacity) scale and will more effectively neutralize the free radicals contributing to inflammation. When your diet is full of super foods, you slow the oxidative process and free radical damage that can contribute to age-related degeneration and disease.
SUPERFOODS
Diets rich in fruits and vegetables (especially dark or brightly hued ones), legumes, nuts, whole grain, herbs and spices, probiotics, and omega-3 fatty acids rank highest among the super foods. Although any food that falls into one of these categories is a nutritional powerhouse, a few deserve an extra shout-out as super food super-stars.
Berries: Whether you choose blueberries, strawberries, raspberries, elderberries, gogi berries, or acai, make sure to choose organic and purchase them either fresh (when in season) or frozen (just as nutritious). Berries are excellent sources of potassium, vitamin C, flavonoids, and anthocyanidins. Not only do they decrease inflammation and reduce risk of heart disease and cancer, but they are also antibacterial and can treat UTIs.
Broccoli: Long thought of as a cancer fighter, the vitamin C, folic acid, and carotenoids can also decrease bad cholesterol and improve homocysteine levels.
Sweet potato: A baked sweet potato is like nature’s candy. Wrap it in foil and bake at 450 degrees for 40 minutes or until soft. Unwrap and spy the small pool of natural sugar that has formed at the bottom of the foil. Spoon it onto your sweet potato and enjoy au natural! While you are nourishing your body and soul, you’re also benefitting from the fiber, carotenoids, vitamin C, and potassium.
Sablefish and Barramundi: You know that wild Alaskan salmon is a great source of Omega-3s, but did you know that there are two others that shine just as brightly? Check out sablefish (a.k.a. black cod) and barramundi. Other great sources of Omega-3s include herring, mackerel, and sardines. The goal is to consume these fish 2-4 times a week (4-6 oz. portions). The high levels of EPA and DHA not only decrease your risk of heart disease and lower your triglycerides, but also improve brain function. No wonder grandma always said fish was brain food!
Soy: Real soy foods, like tofu, soy milk, soy beans, soy nuts, and tempeh contain high levels of isoflavones that can lower cholesterol. Aim for 4-5 servings of soy a week.
Tea: Both green and black tea contains catechins that may decrease cholesterol, slow cancer cell growth, and lower blood pressure. The ECGC in green tea can increase metabolism, which may help in shedding those unwanted pounds. Also, taking antibiotics with green tea can make them nearly 100 percent more effective.
Greek Yogurt: Plain, nonfat yogurt is good, but the Greek version is even better as it has more protein and calcium which make for stronger bones and can lower blood pressure. And let’s not forget about the probiotic bacteria. Just make sure to choose plain yogurt so you don’t end up with all of that pro-inflammatory added sugar that you find in flavored yogurt.
Walnuts: These nuts stand out above most of the rest as they are a great source of Omega-3s, as well as protein, fiber, and vitamin E. Try eating one ounce a day (about ¼ cup) as part of a filling snack.
Black beans: Beans are one of those perfect foods – a protein-carbohydrate combination that’s high fiber, a good source of iron, low on the glycemic index, and an excellent source of vitamins and minerals. Not only can eating beans help control your blood sugar, blood pressure, and cholesterol levels, but they can also increase your energy level and help you lose weight. Sprinkle black beans with a little ground cumin and heat. Terrific with some heart-healthy avocado and salsa.
Apples: On the ORAC scale, Fuji apples score the highest. The high levels of flavonoids, polyphenols, fiber, and potassium are what make these apples a cut above the rest. Make sure to eat the skin, as most of the nutrition is found there.
Flax seed: Another great source of Omega-3s and fiber, make sure to grind the seed before using and refrigerate or freeze the rest to prevent spoiling. Ground flax seeds are great stirred into yogurt or cottage cheese, blended into smoothies, mixed into muffin or pancake batter, or used instead of breadcrumbs in turkey meatloaf.
Dark Chocolate: Can you lower your blood pressure by eating one piece of chocolate a day? Make sure the chocolate you choose is at least 60% cocoa and keep the portion size small.
Herbs and Spices: Nutmeg and sage can improve mood. Ginger, chili peppers, turmeric, and basil can reduce minor aches and pain. Clove oil can reduce teething pain or a toothache. Fennel seeds and peppermint oil can reduce intestinal gas. Cinnamon can lower blood sugar level. Turmeric can reduce cancer cells. Sage tea can ease a sore throat. Rosemary can calm a headache. Get out to the garden!
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