11. SUPERFOODS Flashcards
This module covers: • What superfoods are. • How superfoods influence physiology. • How to use superfoods therapeutically to improve health outcomes. • Nutrient-rich foods and their health benefits.
What sets superfoods apart from other foods?
Superfoods contain all or nearly all the vitamins, minerals and trace minerals the body needs.
What is the ORAC score?
It is the Oxygen Radical Absorbance Capacity of a food which aims to quantify the total antioxidant capacity (TAC) of a food.
Superfoods often contain chlorophyll. Of which nutrients is chlorophyll a good source?
- Vitamins A, C, E, K
- Magnesium
- Iron
- Calcium
- Potassium
What is the energetic quality of chlorophyll?
Cooling
Calming for Yang excess
Chlorophyll
Describe three benefits of chlorophyll in clinical application
- Detoxification: It binds with certain carcinogenic compounds (eg. heterocyclic amines, aflatoxins) and down-regulates phase 1 enzymes in the liver, whilst inducing phase 2 detoxification.
- Antioxidant: Decreases oxidative damage and promotes endogenous antioxidant activity.
- Anti-inflammatory: Inhibits pro-inflammatory TNF-a gene which can be activated by LPS from intestinal bacterial infections / intestinal permeability.
- Energy production support: Rich source of magnesium, which supports ATP production.
- Wound healing: Applied topically, chlorophyllin can be used to aid healing.
- Deodorant: Chlorophyl tablets can be used to reduce colostomy / ileostomy / incontenence odour.
LPS = lipopolysaccharides
Why is it beneficial to include alkalising foods in the diet, and what plant compound is particularly useful for this?
Excess acidity in the body contributes to a range of diseases including cancer, osteoporosis, arthritis and kidney stones unless countered by alkalising foods.
Chlorophyll is ‘alkalising’ due to its high alkaline mineral content.
Outline ONE mechanism by which chlorophyll supports detoxification of carcinogens and toxins.
- Chlorophyll can bind with certain carcinogenic chemicals, e.g. heterocyclic amines found in cooked meat, polycyclic aromatic hydrocarbons (tobacco smoke, grilled / charred meats) and aflatoxins (food-borne toxins produced by certain fungi).
- Also positively influences detoxification of carcinogens in the liver by down-regulating phase I enzymes and inducing phase II.
What is the best way to consume chlorophyll-rich foods?
Eat chlorophyll-rich food raw or cook / steam slightly. Overcooking destroys chlorophyll; retaining the ‘green’ retains the benefits.
Why is it better to obtain chlorophyll from whole foods instead of supplements?
Chlorophyll supplements are usually ‘chlorophyllin’:
a semi-synthetic mixture of sodium copper salts derived from chlorophyll. During synthesis, magnesium is replaced with copper.
Seaweeds are macroalgae that can be classified into which three major groups? Name an example of each.
- Red algae: Dulse, nori, laver.
- Brown algae: Kelp, bladderwrack, wakame.
- Green algae: Sea lettuce, spongeweed
What are the energetic qualities of seaweed?
Cooling, moistens dryness.
Name four of the wide range of vitamins and minerals that can be found in seaweed.
- Iodine
- Iron
- Calcium
- Vitamin B12 (nori)
- Omega-3 fats
- A range of amino acids.
List 6 benefits and clinical applications of Seaweed
- Antioxidant and anti-inflammatory: Fucoxanthin, a carotenoid has powerful antioxidant effects. It also reduces the production of inflammatory proteins such as NF-kB and COX-2
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Low thyroid function: The high iodine content is useful for the production of T3 and T4.
(Bladderwrack seaweed is rich in bioavailable iodine and other minerals and amino acids including tyrosine) - Healthy weight management: An easy way to boost vitamins and minerals while being low in calories. Fibre increases satiety. Fucoxanthin has been shown to upregulate expression of ‘mitochondrial uncoupling protein 1 (UCP1), a key molecule in metabolic thermogenesis — decreasing fat accumulation.
- Blood sugar control: Promotes better glycemic control. Enhancing the effects of insulin.
- Elevated blood lipids: It is linked to reduced serum triglycerides and improved LDL:HDL ratio. The effects are thought to be due to the gel-forming fibre in seaweed, which can bind cholesterol in the intestinal lumen leading to increased clearance of cholesterol.
- Digestion and GIT health: High in fibre; enhances growth of beneficial bacteria (supporting GI tight junctions) and supports bowel elimination. Nourishes inflamed digestive tract; ulcers, constipation, colitis.
What would be a therapeutic dose of seaweed?
Aim for one tbsp per day
What would be a caution with seaweed and what can you do about it?
Seaweed can accumulate toxic heavy metals including cadmium, mercury and lead. Use organic, clean sources.
What is microalgae? Give an example.
Edible Microalgae (phytoplankton) are classified as mostly freshwater, single celled photosynthesising algae or bacteria, invisible to the naked eye:
- Spirulina: Blue-green spiral shaped Cyanobacteria.
- Chlorella: Single-celled fresh water green algae.
What are the energetic qualities of Microalgae?
Cooling, moistens dryness
Nutrient composition of Microalgae.
-Particularly high in chlorophyll, iron and 50-70% complete protein.
Describe spirulina
Spiral-shaped, blue-green algae able to grow in both fresh and salt water. Lacks cellulose walls so can be easily digested.
Two key species
- Arthrospira platensis and
- Arthrospira maxima are cultivated worldwide.
What are the energetic qualities of spirulina?
For Yin deficiency or excess heat. Cooling
What is the nutrient composition of spirulina?
Rich in vitamin B1, B2, B3, A, E, K; beta-carotene
Minerals: copper, iron, zinc, calcium, magnesium, potassium.
Highly bioavailable protein; contains all of the essential amino acids, phycocyanin, high in chlorophyll.
Is spirulina a reliable source of vitamin B12 for vegans?
No
In contrast to Spirulina, which miroalgae contains bioavailable B12
In contrast to Spirulina, chlorella contains bioavailable B12 (205-223mcg per 100g)
List 6 benefits and clinical applications of spirulina
- Detoxification: Acts as an accumulator (biosorbent) of heavy minerals due to ‘ion-exchange binding’. Can bind with heavy metals including cadmium, arsenic, lead and mercury.
- Immune-enhancing: Notable increases in natural killer cell activity and has anti-viral properties.
- Anti-inflammatory: Reduces the production of pro-inflammatory cytokines by inhibiting the NF-κB pathway. Phycocyanin in spirulina also has COX-2 inhibiting effects.
- Anti-cancer: Phycocyanin (a protein extract from spirulina) has anti-cancer properties. It has anti-inflammatory, antioxidant, immune-boosting and anti-proliferative effects.
- Exercise performance: Increases endurance, whilst the high amino acid content supports muscle hypertrophy.
- Anti-allergic effects: Particularly in relation to allergic rhinitis where the inhibition of histamine from mast cells has been observed.
- Anti-hypertensive: Reduces elevated blood pressure; an effect associated with raised nitric oxide production (→vasodilation), high antioxidant protection and lower inflammation.
- Positive effect on blood lipids: Lowers LDL and VLDL cholesterol and triglycerides, whilst increasing HDL.
In which way can you use spirulina and what would be a suggested dose?
In smoothies, juices, salad dressings.
Has a strong taste, introduce at smaller amounts.
Dosage: Suggested 1–8 g per day (1 tbsp. = 7 g)
What would be a caution with spirulina?
Ensure a reputable source (freshwater organic sources are preferable e.g. from Hawaii); possible safety issues relate to contamination with heavy metals or rarely, the toxic blue-green algae Microcystis aeruginosa (hepatotoxic).
Spirulina is regarded as safe, with no contraindications.
What is chlorella?
A single-celled green algae, nutritionally similar to Spirulina but in contrast, has tough cellulose walls and requires pulverising to increase availability of the micronutrients within Chlorella.
What is the nutrient composition of chlorella?
- Contains highest amount of chlorophyll of any known plant
- 60% bioavailable protein; contains EFAs,
- Very high in Vit D2.
- Good source of β-carotene, vitamin B1, B2, B3, B6 and B12 as well as
- Magnesium, iron, phosphorus and zinc.
In contrast to Spirulina, chlorella contains bioavailable B12 (205-223mcg per 100g). Safe for people on Thyroxine, unlike seaweed.
Describe four benefits of chlorella in clinical application
- Heavy metal chelator*: Able to bioaccumulate heavy metals such as mercury and arsenic. Possibly able to remove mercury from sites such as the brain and kidneys.
- Detoxification*: Of radioactive particles after radiation treatment.
- Anti-diabetic: Improves glycaemic control by influencing genes involved in insulin signalling and glucose uptake (GLUT4). Can be used in cases of insulin resistance.
- Iron (and B12) deficiency*: Useful for iron deficiency anaemia.
- Cancer treatment*: Reduces side effects of radiotherapy; improves immune function and decreases infection risk after chemotherapy.
- Oestrogen metabolism*: Some ability to metabolise more potent oestrogens (oestradiol) to less potent forms, as well as degrading BPA. Useful in cases of oestrogen dominance (e.g. endometriosis, breast cancer, fibroids etc.)
- Immune support*: For recurrent infections by increasing IgA, which increases mucosal resistance to infection (decreases risk of respiratory, gastrointestinal and genitourinary infection).
In which ways could chlorella be introduced into the diet and what would be a suggested dose?
Smoothies, juices, salad dressings, soups. Has a strong taste. Best introduced at smaller amounts — 1⁄2 tsp, to avoid possible detox reaction such as nausea and bloating.
Dosage: Generally recommended at 2–3 gms / day. Doses of up to 10 g / day have been used in clinical research.
What are the potential side-effects to be mindful of when consuming chlorella?
GI symptoms at higher intake — generally brief.
Which herb can be used to mobilise mercury and other toxic heavy metals such as aluminium from the central nervous system?
Coriander
What is wheatgrass?
The young grass of the wheat plant. Can be eaten whole and raw, though is more commonly juiced or milled to a fine powder
What are the energetic qualities of wheatgrass?
Cooling, cleanses toxins from the body.
What is the nutrient composition of wheatgrass?
- Rich in vitamins A, C, E, K and B vitamins;
- Minerals: iron, calcium, magnesium, selenium;
- Amino acids; chlorophyll; antioxidants including phenolic compounds and flavonoids.
Describe four benefits of wheatgrass in clinical application
- Antioxidant: The various antioxidants (e.g. phenolic and flavonoid compounds) in wheatgrass can help to protect against chronic diseases by reducing oxidative stress, supporting detoxification.
- Immune support and anti-cancer: Wheatgrass has anti-cancer properties, and appears to reduce chemotherapy side effects; also beneficial for chronic disorders including rheumatoid arthritis, ulcerative colitis, diabetes and obesity.
- Alkalising: Due to the high chlorophyll content.
- Regulates blood lipids: Shown to reduce serum triglycerides and LDL cholesterol, whilst increasing HDL cholesterol.
- Weight loss: Can reduce appetite and increase hormonally-driven signals of satiety (e.g. CCK), supporting healthy weight management. Its effects can also be attributed to its role in balancing blood sugars (reducing cravings).
- Detoxification: Supports liver detoxification pathways with its abundance of nutrients and antioxidants.
- Digestion: Wheatgrass is used in TCM to nourish the spleen Qi — supporting digestion. It is also used to drain dampness.
What are general recommendations for wheatgrass
- Fresh juice: 30–120 mL daily; powder: 3–5 g daily
- Start at smaller doses and gradually increase.
- Take on an empty stomach and follow with a 200 mL glass of water.
- Caution: Caution in those with known grass allergies
What is the nutrient composition Barley Grass?
- Rich in vitamins A, B1, C and E
- Calcium, potassium, selenium
- Enzymes including superoxide dismutase (a powerful antioxidant)
- Antioxidants - phytochemicals including flavonoids and other polyphenols
- Chlorophyll
- Amino acids including GABA.
- High fibre content.
What are benefits and clinical applications of Barley Grass
- Antioxidant and anti-inflammatory: Provides protection against chronic diseases including cancer, diabetes and heart disease. Barley grass can downregulate the pro-inflammatory TNF-α.
- Cardiovascular support: Decreases LDL and total cholesterol while increasing HDL cholesterol; helps regulate blood pressure — associated with the phytochemical ‘saponarin’ and rich mineral content (e.g. magnesium and potassium).
- Diabetes: The high fibre content reduces fasting blood sugar and glycated haemoglobin.
- Gout: Reduces serum uric acid by increasing urinary excretion.
- Supports healthy gastrointestinal function: Fibre supports bowel elimination, and nourishes the microflora; flavonoids reduce inflammation and allow healing of mucous membranes — especially in conditions such as ulcerative colitis.
- Promotes sleep and promotes relaxation: Related primarily to content of GABA (also beneficial for anxiety) and tryptophan (precursor to serotonin and melatonin).
- Supports energy production: Contains enzymes involved in mitochondrial function including cytochrome oxidase. Flavonoids such as lutonarin and saponarin improve oxygenation of body tissues and reduce fatigue
As barley grass has no definitive dosage guidelines, what would be a general recommendation?
- From 3 to 15 g dried powder daily.
- Start with smaller doses of 1ml fresh juice a day, then increase
daily up to 5 ml / day. Divided doses may be better tolerated.
