What are Superfoods and what makes them so special?

The short answer is that all foods do not have the same nutritional value. Foods also vary greatly in their ability to delay the onset of premature aging; their anti-cancer properties, and their beneficial cardiovascular effects; to name only a few of the most important medicinal qualities of a Superfood. Superfoods, like the magical Goji berry, have been considered exceptional for their medicinal and ant-aging properties for thousands of years, while the nutritional value of the common beet, and their greens, have only been recognized and studied recently. In any case, we all would lead longer and healthier lives if we understood the pros and cons of the various foods we consume on a daily basis and varied our diets accordingly. The primary purpose of my next book (Superfoods) is to bring some of the most important benefits of these special foods to the attention of the reader so that they may profit from the recent advances in food science. Recent innovations in the way we evaluate the nutritional value of foods have greatly simplified this task. For example, the Oxygen Radical Absorbance Capacity of a food measures its ability to protect our bodies from the free radicals that harm normal cells; enhance the effects of premature aging; and increase the risk of developing cancer. The ORAC value of the foods we eat vary from the low hundreds to 314,446 (for cloves). Obviously, knowing the ORAC of the foods we consume can make it possible to live longer, and more importantly, healthier lives. There also are simpler rules we can follow to evaluate the foods we eat. In this respect, the colors of the foods we consume are indicative of their nutritional value. As a general rule of thumb, the darker a food's color the more healthy it will be. For example, the ORAC value of black currants is 7957, while that of red currants is only 3387. Vivid reds and purples in leafy greens like chard and beet greens also suggest that they will be more nutritious than their plain green counterparts. Although this book is not designed to provide instruction on the techniques for growing fruits and vegetables, it does provide some practical guide lines for growing the Superfoods discussed. For example, it is extremely easy to propagate Goji berries from cuttings. On the other hand, if you are interested in growing a tree that will produce cloves, keep in mind that it will take at least 20 years to do so.

The Nutritional Value of Beets

Having read any of my previous articles on nutrition, you will deduce that dark red beets, and their colorful greens, must be extremely nutritious, and they are! However, beet roots should be consumed sparingly because of their high carbohydrate content; in fact, beets have the highest sugar content of any vegetable. Most of us can safely eat beet roots several times a week and can consume their nutritious greens in unlimited quantities. Here are some of the health benefits of beets and their greens. Lowering blood pressure Did you know that drinking one glass of beet juice can lower your blood pressure 4 to 5 points in a matter of hours? Beets are rich in nitrates which are converted to nitric oxide by the body. Nitric oxide relaxes and dilates your blood vessels, improves blood flow and lowers blood pressure. To put this health benefit in perspective, there are 110 calories in one glass of beet juice; thus, beet juice should be consumed with caution by those who are concerned about weight control. Fighting inflammation Beets are a good source of betaine a nutrient that protects cells, proteins and enzymes from environmental stress. Betaine also lowers the levels of several inflammatory factors including C reactive protein, interleukin-6 and tumor necrosis factor. The ant-inflammatory molecules in beets provide cardiovascular benefits and reduce the effects of inflammation in other body systems. Ani-cancer properties The powerful phytonutrients that give beets their deep red color have been shown to reduce the formation of tumors in several animal models. Beetroot extracts are now being used to treat pancreatic, breast and prostate cancers. Vitamins and fiber Beets are rich in immune-boosting vitamin C, fiber and minerals like potassium which are essential for healthy nerve and muscle function. Beets also contain folate a B vitamin that reduces the risk of birth defects. Detoxification support The betaine pigments in beets support our bodies Phase 2 detoxification process which binds broken down toxins to other molecules so they can be excreted from the body, a process which helps purify our blood and supports normal liver function. Don’t forget the beet greens As you might expect, because of their vibrant colors, beet greens are extremely nutritious. Beet greens contain significant amounts of important nutrients like protein, phosphorous, zinc, magnesium, potassium, copper, calcium, iron and manganese. In this respect, beet greens have more iron than spinach and a higher nutritional value than the beet root itself. Beet greens also are a rich source of vitamins A, C and B6. Possibly of more importance, one cup of beet greens contains only 39 calories so, unlike he beet root itself, they can be consumed without worry of unwanted weight gain. Here are some of the specific health benefits that have been associated with the consumption of beet greens. The intake of beet greens increases bone strength and decreases the chances of developing osteoporosis. The nutrients and vitamins in beet greens improves mental health and decreases the risk of developing Alzheimer’s disease. The vitamins and minerals in beet greens stimulates the body’s production of antibodies and white blood cells and, thus, strengthens the immune system. If you haven’t tried beet greens before, they can be added to vegetable juices; consumed raw in salads; or sautéed lightly just as you would other greens like spinach or Swiss chard.

What are Polyphenols

Polyphenols are a class of chemical compounds found in plants. They are characterized by one or more six-sided hydrocarbon rings attached to one or more hydroxyl (-OH) groups. The simplest polyphenol is phenol (C6H6OH) an antiseptic. Poly means many and refers to the fact that there are more than 4,000 polyphenol compounds many of which are powerful antioxidants that neutralize harmful free radicals, reduce inflammation and slow the growth of tumors. With respect to flavor, polyphenols add astringency and bite to foods. The bitter taste of tea that has been brewed to long, is due to the polyphenol resveratrol as is the “greenish flavor” of extra-virgin olive oil. Anything that makes your mouth pucker usually contains polyphenols. In plants, polyphenols defend against insect attacks and give plants their color. Examples of polyphenols in food include resveratrol in red wine, capsaicin in chili, thymol in thyme, cinnamic acid in cinnamon, and rosmarinic acid in rosemary, thyme, oregano, sage and peppermint. Foods rich in polyphenols include, spices, especially cloves; dried herbs including oregano, sage, thyme and marjoram; beverages such as cocoa, green tea, and red wine; dark berries, especially black elderberry and blueberries; seeds including flaxseed and celery seeds; most nuts; black and green olives; and vegetables including artichokes, red onions, spinach, broccoli and curly endive.