Topic: Food that boosts immune system: blueberries, kiwi, pomegranate, cocoa
liz28
Unregistered
posted
These antioxidant-rich foods have the power to change your life
By Jill Wendholt Silva
Knight Ridder Newspapers BENJAMIN BENSCHNEIDER / THE SEATTLE TIMES
Blueberries are brain food.
If there's one good-for-you food that has cut through the din of conflicting and controversial diet headlines, it's the tiny indigo berry native to North America, which scientists have discovered contains powerful disease-fighters that may improve memory, intelligence and coordination.
But blueberries aren't the only food with bragging rights.
Pomegranates, kiwi fruit and, yes, even dark chocolate are the latest buzz, joining such everyday foods as broccoli, spinach, wild salmon, sweet potatoes, soy, oats, walnuts and tomatoes. Together these nutrient-dense foods containing health-promoting phytonutrients are dubbed "super foods."
"Super foods are foods that have longevity and contribute to good health," says Steven Pratt, an ophthalmologist at Scripps Memorial Hospital in La Jolla, Calif., and co-author of the best-selling "SuperFoodsRx" and "SuperFoods HealthStyle" (William Morrow, 2005, $24.95).
How super foods measure up
How can you tell which foods have the most phytochemicals?
Scientists at the Jean Mayer USDA Human Nutrition Research Center on Aging at Tufts University in Boston have developed the ORAC scale that measures the Oxygen Radical Absorbance Capacity of various foods. Blueberries score 3,000 units, while dark chocolate tips the scales at 13,000 units.
Although you will not find ORAC numbers on a nutrition label, it may be only a matter of time. "To remain competitive, I think anything that touts antioxidants will need a comparison of where they are on the ORAC scale," says Rachel Kenney, education manager for Naked Juice, a California-based company that markets a line of "super-food" and antioxidant beverages. "It's foods that are available in markets around the world and make up part of a dietary cuisine," Pratt says. "It's also food that has been studied, and the scientific studies have been peer-reviewed."
Cruise the aisles of any supermarket in America and broccoli is ubiquitous for three reasons: It's easy to buy, it's inexpensive and it's easy to cook. It's also one of the most studied, which is how we know it's one of the most nutritious foods on the planet.
Beyond the traditional vitamins and minerals Mother told us about, scientists have discovered broccoli is also a good source of lutein, an antioxidant available in colorful fruits and vegetables that helps prevents macular degeneration, a condition that can cause blindness in older adults.
Nutrition experts agree we've only begun to scratch the surface in our efforts to discover how foods prevent disease in the body. Pratt's first book featured 14 super foods, a term he believes he coined but could not trademark. His second book adds 10 more to an ever-growing list, and there are "sidekicks" galore -- related foods that provide similar health benefits.
One of the most surprising super foods to hit the headlines is dark chocolate. It is loaded with health-promoting polyphenols -- antioxidants that may help lower blood pressure and promote vascular health. Cocoa has more polyphenols than red wine or green tea. But to qualify, the chocolate must contain at least 70 percent cocoa solids.
Super lingo
Phytonutrients: These natural compounds are found in plants. They appear to be potent disease-fighters because of their antioxidant properties.
Antioxidants: Think of antioxidants as rust fighters. They protect the body from rust (oxidation) by free radicals. Oxidation is the enemy because it speeds up aging and leads to disease.
Carotenoids: Found in the red, orange and yellow pigments in fruits and vegetables, carotenoids include beta-carotene, one of the best-known antioxidants, as well as lutein, lycopene and zeaxanthin.
Polyphenols: A large group of antioxidants, including anthocyanins, catechins, ellagic acid, quercetin and other substances. With the $640 million premium juice market projected to grow to $1.4 billion by 2008, it's no surprise that Naked Juice is already marketing grab-and-go bottles of juice made from the obscure Brazilian berry known as acai (pronounced ah-sigh-ee), which is touted to have 10 times the antioxidants of red grapes.
But typically Brazilians pour an avalanche of sugar on acai to tame its tartness. Naked Juice chose to combine the tart berry juice with sweeter apple, banana and white grape juices. "Sometimes with the higher-antioxidant fruits, you need to find the right mix of fruits," says Rachel Kenney, education manager for the California-based company.
In "12 Best Foods Cookbook" (Rodale, 2004, $21.95), Dana Jacobi highlights foods that are not only loaded with phytonutrients but also have what she calls a certain "voluptuousness." After all, if a food doesn't taste good, most of us won't eat it, no matter how good for us.
"I tried to look at foods beyond what its headline fame might be," says Jacobi, a New York-based food writer and chef who developed the recipes for her book. "What these 12 foods do -- besides providing phytonutrients -- is they cover the whole range of what a balanced diet is and include variety."
To that end, she made a choice to leave apples out of the cookbook, even though they taste great, are easy to buy and rate high on the USDA's list of 20 top antioxidant foods. And she chose chocolate over red wine and walnuts instead of almonds, even though red wine and almonds are delicious and possess plenty of proven health benefits.
"What I hope [readers] take from the book is the things that are good for them and have a good time with them. Not to have them feel like this is a duty or a sacrifice," Jacobi says.
Food, after all, should taste better than a spoonful of medicine.
12 super foods
When it comes to super foods, there's a lot of compulsive list-making going on. Some lists focus on a half-dozen foods; USDA scientists have focused on 100 foods and spotlighted 20. But you can forget the numbers game and feel good about adding any of these to your grocery cart:
1. Beans
Why? High in folate, fiber and antioxidants, beans can help lower cholesterol and LDL levels, scavenge free radicals, moderate insulin levels and reduce cancer risk.
How much? Eat two 1/2-cup servings a day of cooked or canned beans.
2. Blueberries
Why? A true nutritional powerhouse, blueberries provide more antioxidants than any other fruit or vegetable. Phytonutrients include anthocyanins, chlorogenic acid, ellagic acid, catechins and resveratrol, substances that fight cancer, heart disease and age-related memory loss.
How much? If possible, eat 1/2 cup fresh or frozen or 1/4 cup dried blueberries every day. Eat any type of berry at least three times a week.
3. Broccoli
Why? Cruciferous vegetables are loaded with antioxidants. Broccoli contains cancer-fighting sulforaphane, indoles and carotenoids plus beta-carotene, lutein and zeathanin that promote eye health and ward off macular degeneration.
How much? Eat 1/2 cup raw or 1 cup cooked broccoli every day.
4. Oats
Why? Oatmeal's mighty nutrition profile.
How much? Eat at least three servings of whole grains a day. A serving equals one cup cooked oatmeal, 1/2 cup uncooked rolled oats or 1/4 cup steel-cut oats.
5. Soy
Why? An important source of vegetable protein, soy also contains isoflavones, estrogenlike substances that protect and maintain bone strength. Soy also contains important omega-3 fatty acids, which promote heart health.
How much? Eat one serving of soy foods a day. The size depends on the form of the food. Try edamame for snacking out of hand.
6. Spinach
Why? Spinach contains more than a Popeye-sized dose of iron. When it comes to antioxidants, it's packed with carotenoids such as beta-carotene and lutein for eye health.
How much? Eat at least 1 cup cooked spinach or other dark leafy green vegetable a day.
7. Sweet potatoes
Why? Loaded with beta-carotene, sweet potatoes boost the immune system. They also reduce cholesterol buildup in the arteries and help fight age-related macular degeneration and a variety of cancers.
How much? Eat at least one 1/2-cup serving of sweet potatoes or other beta-carotene-rich produce (carrots, butternut squash, pumpkin and orange bell peppers) a day.
8. Tomatoes
Why? Tomatoes contain lycopene, plus a range of beneficial phytochemicals that protect against heart attack, cancers and age-related macular degeneration. Cooked tomatoes contain more lycopene than raw tomatoes.
How much? Eat one serving a day with a little bit of healthy fat, such as olive oil, to help absorb the lycopene. Serving sizes are one medium raw tomato, about 1 cup cherry tomatoes, 1/2 cup sauce, 1/4 cup puree, 2 tablespoons paste or 6 ounces juice.
9. Walnuts
Why? If you're looking for an excellent source of "good" polyunsaturated fats, walnuts are one of the few plant sources high in omega-3 fatty acids. Walnuts are the only nuts that contain ellagic acid, a cancer-fighting antioxidant. The amino acid arginine can reduce the risk of heart attack.
How much? Eat 1 1/2 ounces of nuts per day. One ounce equals 14 walnut halves.
10. Wild salmon
Why? Wild salmon contains large amounts of omega-3, a fatty acid that reduces the risk of heart disease and heart attack by lowering blood pressure and bad cholesterol. Omega-3s also reduce inflammation that triggers arthritis and autoimmune diseases.
How much? A serving is just 3 ounces, roughly the size of a deck of cards, or 1/4 cup canned. Eat 12 ounces a week.
11. Extra-virgin olive oil
Why? The monounsaturated fats of olive oil are considered "good" fat that reduces cardiovascular disease, lowers blood pressure and prevents some types of cancer.
How much? Eat 1 tablespoon most days.
12. Dark chocolate
Why? Dark chocolate has the highest antioxidant content of any food. The darker the chocolate, the higher the count.
How much? Eat a 1-ounce serving daily. Also, try grapes, red wine and green tea, which are high in polyphenols, which boost good cholesterol. In addition to dark chocolate candy, try raw cocoa nibs. Although somewhat bitter, they have an intense, tannic flavor, like wine.
Some new superstars
When it comes to phytonutrients, experts say we've only scratched the surface. With each new study, watch for more antioxidant-rich foods to arrive at a store near you. Here are a few creating new buzz:
Pomegranate: The newest research points to pomegranates as the next great super-food powerhouse, with three times more antioxidant power than green tea and red wine. Pom, the marketing machine behind pomegranates, has trademarked the term "The Antioxidant Superpower."
Acai (ah-sigh-ee): Touted to contain 10 times more antioxidants than red grapes and 10 to 30 times more anthocyanins than red wine, the little berry from the Brazilian rainforest is poised to samba its way into American hearts and diets. The acai contains vitamin A, vitamin C and omega fatty acids 6 and 9.
Gogi or goji (go-gee): A berry from Tibet that is high in antioxidants, goji is described at www.livesuperfoods.com as a cross between a cherry and a cranberry. "There's not a lot of science on it, but you know there's no bad berry on the planet," says Steven Pratt, author of "SuperFoods HealthStyle" (Morrow).
Gold kiwi fruit: An odd-looking, fuzzy fruit originally from New Zealand, it has become a mainstream supermarket item. Rich in vitamin C, it has more vitamins and potassium than a banana and more fiber than a bowl of bran flakes, according to Zespri Kiwifruit.
Quinoa (keen-wah): With the whole-grain emphasis in the 2005 Dietary Guidelines, watch for less-familiar grains to make it into the mainstream. A staple of the ancient Incas, quinoa is considered a complete protein because it contains all eight essential amino acids.
Sources: "12 Best Foods Cookbook" and "SuperFoods HealthStyle"
Copyright � 2006 The Seattle Times Company
IP: Logged |
Andie333
Frequent Contributor (1K+ posts)
Member # 7370
posted
Thanks for posting this!
I've got the chocolate thing covered....
Also broccoli, beans and the berries, which I love!
Andie
Posts: 2549 | From never never land | Registered: May 2005
| IP: Logged |
5dana8
Frequent Contributor (1K+ posts)
Member # 7935
posted
Thanks Liz- fantastic! Love any natural help, specially food
I would like to add beets are really good for you. Super good for the GB/liver.
Here's a link I printed out a while ago on blueberry's. We have bluberry trees & I always feel better after a small bowl in the morning. Here's some more on blueberry's:
posted
liz28, Have you heard of SIBU? I drink 4 oz everyday. Good stuff made from the seabuck thorn berry. It is a super food that contains Omega fatty acids as well as a lot of those other good things you mentioned. Most fruits don't contain the omega fatty acids. I noticed a difference after four days as I was able to sleep longer. Go to www.mysibu.com/spicer for more detailed information. You can actually order on line.
Posts: 547 | From Maryland | Registered: Mar 2005
| IP: Logged |
GiGi
Frequent Contributor (5K+ posts)
Member # 259
I mix them into our daily Kefir that we make fresh most days with some Blueberry Syrup. The cruciferous taste totally disappears. I often add Whey Cool from Designs for Health to complete anything else that's missing. And if I want a quick breakfast, I add a couple of egg yokes and phosphatidyl choline powder (or liquid lecithin), also from DfH.
It keeps me humming all day without dipping into the cookie jar.
I agree, plant adaptogens take care of many missing links.
Take care.
Posts: 9834 | From Washington State | Registered: Oct 2000
| IP: Logged |
5dana8
Frequent Contributor (1K+ posts)
Member # 7935
posted
Hi GiGi
Do you get the "wild blueberry"
Or the "daily bluberry' from bioimmersions?
-------------------- 5dana8 Posts: 4432 | From some where over the rainbow | Registered: Sep 2005
| IP: Logged |
GiGi
Frequent Contributor (5K+ posts)
Member # 259
posted
Dana, yes, I get it (Bioimmersion) through any of the practitioners who carry it. I think if you call them, they can tell you where you could get their products. Our Colon therapist, OMwellness.com, who is a nutritionist carries it also. Same with Design for Health products -- only licensed professionals. I do prefer it that way, because it often goes along with the quality of products. There is a lot of junk being sold in the supplement industry.
I do prefer the Wild Blueberry capsules for therapeutic purposes. A cup of store bought blueberries occasionally is not going to prevent or reverse brain aging.
Bioimmersion also has a powder from called "Trippleberries" that I also sometimes put into my Kefir-Fun-Tastegood-Drinks. Berries are only fresh a short time during summer; I don't want to waste my money on canned. Also we couldn't possibly eat that many fresh blueberries every day. There are a lot of berries in one capsule! The emphasis is on Wild Blueberries, not something grown with chemical fertilizers and possibly pesticides. I have known the people at Bioimmersion for years. Every one of the few products they are involved in (science and manufacture) are quality.
Take care.
Posts: 9834 | From Washington State | Registered: Oct 2000
| IP: Logged |
5dana8
Frequent Contributor (1K+ posts)
Member # 7935
posted
Thanks GiGi
for the information on the berrys
-------------------- 5dana8 Posts: 4432 | From some where over the rainbow | Registered: Sep 2005
| IP: Logged |
luvs2ride
Frequent Contributor (1K+ posts)
Member # 8090
posted
Hooray! Diet is #1 thing to do no matter what treatment protocol you are using. A strong immune system will fight lyme better.
-------------------- When the Power of Love overcomes the Love of Power, there will be Peace. Posts: 3038 | From america | Registered: Oct 2005
| IP: Logged |
Vanilla
Unregistered
posted
Before eating your one serving of soy a day go to soy online and read. Soy is not good for you. It is hard to digest and can cause cancer. Do NOT give soy milk to children.
posted
Quinoa makes very nummy crackers. I make them with italian herb mix. They taste kind of like fritos. I also use alot of Amarath flour too, another south american grass grain.
Posts: 160 | From texas | Registered: Oct 2005
| IP: Logged |
tailz
Unregistered
posted
Just be careful. Before I knew I had Lyme, I was skeletal - went out and bought lots of 'healthy' foods - wheat, soy - for example.
Turns out wheat was the primary cause of my watery diarrhea. Soy was responsible for my mood swings. And chocolate I had stopped years ago already due to GI symptoms.
All three of these (and many healthy foods) are high in copper and/or iron. There may be some redistribution of these nutrients in the brain due to chronic infection to the point of toxicity.
The Lyme Disease Network is a non-profit organization funded by individual donations. If you would like to support the Network and the LymeNet system of Web services, please send your donations to:
The
Lyme Disease Network of New Jersey 907 Pebble Creek Court,
Pennington,
NJ08534USA http://www.lymenet.org/
UBBFriend: Email this page to someone!
![[Wink]](wink.gif)
![[Smile]](smile.gif)
![[lick]](graemlins/facelick.gif)
![[Razz]](tongue.gif)
Printer-friendly view of this topic