Nutrition II - Superfoods

Question 1

Learning Outcomes

Answer 1

• What superfoods are
• How superfoods influence physiology
• How to use superfoods therapeutically to improve health outcomes
• Nutrient-rich foods and their health benefits

Question 2

Superfoods

Answer 2

Superfoods contain all or nearly all the vitamins, minerals and trace minerals the body needs
* Examples include algae, sprouts and bee pollen
* The term superfood is used more and more liberally in the food industry today
* Remember, a true superfood contains a wide range of nutrients
* Superfoods incorporated into a whole food diet are key to supporting human health, and are a highly therapeutic addition to one’s diet

Question 3

Superfoods: oxygen radical absorbance capacity (ORAC)

Answer 3

Superfoods contribute towards good health with their excellent nutrient profile. This profile includes a rich abundance of antioxidants, which helps them to support healthy ageing.
* Antioxidant capacity of a food is often referred to by highlighting its oxygen radical absorbance capacity (ORAC) score. This is a laboratory tests that aims to quantify the total antioxidant capacity (TAC) of a food.
* Superfoods are rich in vitamins and minerals, and generally contain phytonutrients, enzymes, essential fatty acids and antioxidants
Phytonutrients = plant nutrients

Question 4

Superfoods or superpowers

Answer 4

Super foods do not have superpowers! They work in tandem with the healthy diet– Enhancing it.
* No amount of wheatgrass will make up for a sedimentary lifestyle and a diet based on highly processed foods
* Local, seasonal produce, ideally organic, is preferable to exotic imports of super foods, which can be expensive, and don’t necessarily have a higher nutritional value, whilst adding to the carbon footprint e.g. goji berries are high in vitamin C but imported from China. Red– and blackcurrants are an excellent source of vitamins C and readily available in the UK in Europe

Question 5

Nutrient rich foods

Answer 5

Nutrient rich foods are high in nutrients and often low in calories, and true super foods contain all or nearly all vitamins, minerals and trace minerals the body needs.

• Nutrients rich foods and super foods are therapeutic and should be a key feature of one’s diet
• They provide an abundant source of macronutrients, micronutrients, fibre, enzymes (when not processed or cooked) and phytonutrients

Question 6

What are the superfoods

Answer 6

Chlorophyll
Seaweed
Microalgae - spirulina and chlorella
Wheatgrass
Barley grass
Sprouts (inc broccoli sprouts)
Bee pollen
Whole grains

Question 7

Nutrient rich foods

Answer 7

Garlic
Ginger
Beetroot
Blueberry
Elderberry
Cranberry
Chia seeds
Pomegranate
Maca